Eating almonds increases the production of short-chain fatty acids called Butyrate. Our gut microbiome contains trillions of microorganisms performing specific positive or negative functions. They are accommodating in absorbing nutrients. Knowing which functions these bacteria play and how they are helpful for our health is essential. The mechanism of how these microbiomes influence our gut health is still being investigated. But it has been found that eating specific foods may positively affect the bacteria in the gut, which then perform their functions according to that. One of the essential substances in the gut microbiome is “butyrate,” which is a short-chain fatty acid (SCFA).
What is Butyrate?
A short-chain fatty acid generated is Butyrate by gut bacteria due to breaking down the dietary fibers in the colon or large intestine. The thread is mainly found in plants, meaning it is an indigestible plant-based food, which means the human body does not have the enzymes to digest the Fibres. Hence, they pass directly to the colon, where the gut bacteria ferment them and produce Butyrate.
The easy way to find a gut-friendly diet is to eat prebiotics:
Prebiotics are dietary Fibres that work as a fuel source for gut bacteria that can produce SCFA and Butyrate. Other than Butyrate, some other substances are produced by gut bacteria, but but Butyrate is the most important and well-researched.
Importance of Butyrate:
Butyrate is an essential substance produced by gut bacteria, which is very helpful in supporting gut health and may help protect against inflammation-based diseases.
The essential qualities of Butyrate are:
- Boosts up the immune system to help against disease-causing bacteria.
- It helps to protect against inflammatory diseases.
- It maintains gut health by feeding the gut cells.
- It carries blood sugar level and help decreases the risk of diabetes.
- It helps to reduce your appetite and keeps you healthy from being overweight.
Butyrate is produced through the fermentation of fibre in the colon. That’s why more butyrate production is significant in the gut, and for this purpose, it is essential to eat a fibre-containing diet such as nuts and whole grains, which positively affects the diet, said Tallman.
So it is evident that a lack of Butyrate can harm gut health. It may lead to inflammatory bowel disease, colon cancer, and insulin resistance.
What can a person do to increase Butyrate?
The best way to keep your body healthy, especially gut health, is essential. Powering up the gut microbiome to produce Butyrate is very important. How can you do this? It is not that tricky; you need to eat food full of fibre, including starch and pectin. It means eating plant-based foods like whole grains, vegetables, fruits, legumes, nuts, and seeds.
Pros and Cons of Almonds:
Pros:
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Nutrient-rich: Almonds are a great source of nutrients such as Fibres, protein, healthy fats, vitamin E, magnesium, and potassium.
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Heart-healthy: Almonds are high in monounsaturated and polyunsaturated fats, which can help lower bad cholesterol levels and reduce the risk of heart disease.
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Antioxidants: Almonds are high in antioxidants, which can help protect the body against oxidative stress and inflammation.
Cons:
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High calorie content: Almonds are high in calories and can lead to weight gain if consumed in large amounts.
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Oxalates: Almonds contain oxalates, which can contribute to the formation of kidney stones in susceptible individuals.
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Allergies: Some individuals may be allergic to almonds, and consuming them can cause allergic reactions such as itching, hives, and swelling.
Snacking Almonds:
The investigation, printed in the American Journal of Clinical Nutrition, is funded by the Almond Board of California. A group of researchers from King college of London investigated the effect of whole and ground almonds on the structure of gut microbiota.
The researchers took 87 male and healthy female adults aged 18 to 45 who were snacking on almonds daily and those who were snacking on muffins daily. They were divided into three groups:
- Those who were taking 28 grams of whole almonds daily.
- Those who were taking 28 grams of ground almonds daily.
- Those taking equal energy of muffins daily as a controlled group.
They were under examination for four weeks.
After the results, I found that people taking almonds, either whole or ground, were rich in Butyrate compared to the group taking muffins daily.
There was no difference between groups in gut symptoms, gut transit time, or the amount of time food takes to enter and leave the digestive system.
Experts Reviews:
Nutrition experts spoke with Health line that eating almonds is a wise choice to maintain your gut health.
Dr Amy Sapola, a Pharmacist, a certified wellness coach and a bachelor’s degree in nutrition, and the Director of Pharmacy at Chef’s Garden, explained that it is the prebiotics fibre in almonds that increases the production of Butyrate and some other nourishing molecules in the gut.
“As microbes digest prebiotic fibres, they produce beneficial compounds called short-chain fatty acids (like butyrate), which help provide energy for the cells lining the large intestine and support immune health,” she told Healthline.
Colette Heimowitz, MSc, author of The New Atkins: For a New You Cookbook and “Why You Should Eat More Almonds,” and vice president of nutrition communication and education at Atkins, told the Healthline,
Fibre also keeps your stomach full for a long time.
She also said almond fiber helps regulate your blood sugar level, which aids digestion.
Whole almonds VS Ground almonds:
Further study was carried out to determine the difference between the consumption of whole almonds and ground almonds in butyrate production.
Findings are:
People taking whole almonds had 1.5 times more bowel movements than ground almonds.
Dr Creedon wanted to know the reason for this difference. And she found out that The quantity of fat that builds up in the colon is one way that whole almonds differ from crushed almonds. When we eat whole almonds, more of the fat escapes digestion and moves toward the colon, while in the case of ground almonds, more of the fat is digested in the upper tract (gastrointestinal tract).
He hypothesized that the increased amount of fat in the colon in the case of whole almond eaters helps increase stool passing and stool weight. Both of these effects can be the reason for increased stool frequency. But there, further research is needed to investigate this case.
Dr Creedon further researched chewing ground and chewing whole almonds. Chewing ground almonds had noticeably smaller-sized particles than chewing whole almonds.
Researchers inserted the measured particles into a mathematical model that predicted the amount of fat released from the ground almonds during the digestion process; they found that chewing ground almonds released fatter than chewing whole almonds.
Further research needs to be conducted on these differences between whole vs ground almonds.
Here are some ways in which almonds can help support the gut microbiome:
Almonds are a nutritious food offering many health benefits, including support for a healthy gut microbiome. The gut microbiome comprises bacteria, viruses, and other microorganisms that live in our digestive tract, and it plays a crucial role in maintaining overall health and wellness. A healthy gut microbiome can help regulate digestion, boost immunity, and improve mental health.
Vitamins and minerals are abundant in almonds, including vitamin E, magnesium, and potassium, which can also support overall health and wellness. They are versatile and can be incorporated into various recipes, making them a convenient and healthy snack option.
However, It’s crucial to remember that not all almonds are created equal. Conventional almonds are often roasted in unhealthy oils and may contain added sugars or other harmful ingredients. To ensure you maximize the health benefits of eating almonds, opt for raw, unsalted almonds or choose organic and minimally processed options.
Fiber:
Almonds are a good source of fiber, essential for feeding the good bacteria in the gut. Fiber acts as a prebiotic, providing food for the beneficial bacteria to thrive. It helps to maintain a healthy balance of bacteria in the heart and prevent the overgrowth of harmful bacteria.
Healthy Fats:
Almonds are a good source of healthy monounsaturated and polyunsaturated fats. It can support the growth of beneficial gut bacteria. These types of fats can also help to reduce inflammation, which is a common factor in many gut-related health issues.
Low Sugar Content:
Almonds are naturally low in sugar and essential for maintaining a healthy gut microbiome. Excessive sugar intake can disrupt the balance of bacteria in the gut and lead to the overgrowth of harmful bacteria.
Anti-Inflammatory Properties:
Almonds contain chemicals that have been proven to have anti-inflammatory properties, such as antioxidants and other substances. Gut inflammation may throw the balance of bacteria and lead to health problems, so consuming foods that can help reduce inflammation can benefit gut health.
Wrapping Up:
In conclusion, almonds can offer many health benefits, including support for a healthy gut microbiome. Almonds can help maintain a healthy balance of bacteria in the gut and support overall health and wellness by providing fiber, healthy fats, low sugar content, and anti-inflammatory properties.