Archive For The “Health” Category
A new scientific review published by researchers in the Department of Food Science and Nutrition at the Illinois Institute of Technology highlights the role of pecans in heart-healthy diets. The data reinforces the nut’s importance within current nutrition and wellness trends.
The research, funded by the American Pecan Promotion Board and published in the journal Nutrients, analyzed 52 studies released between 2000 and 2025, including human clinical trials on cardiometabolic effects and other health outcomes associated with the nuts’ consumption. The data also identified key areas for future research, including the role of fruit in satiety and its impact on weight loss.
According to the analysis, various studies on humans indicate that regular consumption of pecans in snack portions is associated with better key performance indicators of cardiovascular health, particularly in the lipid profile.
Among the observed benefits are reductions in total cholesterol, LDL (“bad”) cholesterol, triglycerides, and non-HDL cholesterol. These effects are related to the nut’s content of unsaturated fats, fiber, and bioactive compounds.
Furthermore, the nut is a rich source of polyphenols—natural antioxidants—that might help reduce lipid oxidation, a process linked to oxidative stress and the development of cardiovascular diseases.
The review also cites emerging evidence of pecans’ positive effect on post-meal lipid metabolism, reinforcing their cardioprotective potential.
Blood sugar, satiety, and body weight
Regarding the effects on glycemic control, the results are mixed. While some studies suggest improved insulin response and blood sugar control when the nut replaces refined carbohydrates, the researchers note that more studies are required to establish definitive conclusions.
However, several studies indicate that pecan consumption can increase satiety, which opens opportunities for its use in appetite management strategies.
Regarding body weight, available evidence indicates that the consumption of the fruit is not associated with weight gain, and observed changes remain within normal variability.
Improvement in diet quality
Another relevant finding of the review is that people who include pecans in their diet tend to score higher on the Healthy Eating Index, which reflects better overall nutrition.
Data from the NHANES study—representative of the US population—show that pecans are easily integrated into balanced eating patterns, especially when substituting less healthy snack options.
“What stands out in the research is the consistent relationship between pecan consumption and improved markers of heart health and diet quality. The findings on satiety and weight control also provide valuable information in a context where interest in appetite regulation and GLP-1 therapies is growing,” said Britt Burton-Freeman, director of the Illinois Institute of Technology.
Beyond the scientific results, the authors emphasized that pecans are a practical and accessible option for incorporating plant-based nutrients into the daily diet.
The world is facing a persistent health crisis. Chronic non-communicable diseases – such as heart disease, diabetes, obesity, and cancer – are the leading causes of death and disability globally.
“Fruits, Vegetables, and Human Health: Key Nutrients and Their Role in Chronic Diseases” written by The Foundation for Fresh Produce’s Chief Medical Officer, Jelena Gligorijevic, MD, is a critical, evidence-based framework for how to begin tackling these problems. The solution is simple and one almost all of us already know: fruits and vegetables.
“This review strengthens the clinical and public health case for produce by confirming that a high daily intake of fruits and vegetables is a cornerstone strategy for both preventing and managing chronic noncommunicable diseases.” said Lauren M. Scott, President of The Foundation for Fresh Produce. “It moves far beyond ‘eat your veggies because they’re good for you’ and provides a robust scientific rationale for why fruits and vegetables are an essential part of dietary approaches and healthful lives all over the world.”
Heart disease is the leading cause of death. About one in three adult Americans has one or more types of cardiovascular diseases, and one in every three deaths is attributed to cardiovascular disease.
Heart disease is also the leading cause of death in the European Union, prompting the E.U. to launch a new Cardiovascular Disease Action Plan. The plan underscores prevention, nutrition, and early intervention as critical levers for reducing non communicable diseases.
This medical review reinforces the evidence that increased fruit and vegetable consumption plays a vital role in preventing and managing major cardiovascular risk factors both in the U.S., the E.U. and globally.
In addition to examining the effects of fruits and vegetables on heart disease, the review systematically explains how nutrients in fruits and vegetables directly combat the root causes of other major chronic illnesses, such as:
• Vitamins, antioxidants and phytochemicals reduce the inflammation that underlie many chronic diseases.
• High potassium and low sodium help manage hypertension.
• Low energy density and high fiber promote satiety and combat obesity.
• Fiber and phytochemicals exert a protective effect against diabetes, cancer, and digestive disorders.
• Anti-inflammatory compounds, antioxidants, and essential nutrients enhance neurotransmitter function, lower inflammation, and foster a healthy gut, all of which may contribute to better mood regulation and stress resilience.
“The review is more than an academic summary; it is a call to action for the global medical, governmental, and public health communities,” said Gligorijevic. “Increasing fruit and vegetable consumption is not just a lifestyle suggestion. It is an essential, powerful, and accessible strategy to improve quality of life and combat the global rise of chronic disease.”
Why it Matters for Global Health
The Foundation urges health professionals and public servants to familiarize themselves with this review. While the produce industry supplies the fruits and vegetables we need, clinicians, dietitians, policymakers, and government agencies must champion their consumption.
The findings are clear: fruits and vegetables provide the essential vitamins, minerals, bioactive phytochemicals, and fiber we need to prevent and treat major common diseases. By focusing on these benefits, the medical community can empower patients, people of all ages and policymakers to shape food environments and public education that move us beyond treatment to a sustainable model of prevention.
For more research and information on resources that support consumption of fruits and vegetables, visit www.fruitsandveggies.org.
About The Foundation for Fresh Produce
The Foundation for Fresh Produce is growing a healthier world by changing the trajectory of human health. We believe fruits and vegetables are the answer and we must remove barriers that prevent people from eating them.
The Foundation boosts the appeal of fruits and vegetables as an integral part of people’s diets, improves access, nurtures passionate fruit and vegetable professionals, and scales partner programs that strengthen our collective global impact. To join in changing the trajectory of human health, visit www.freshproduce.com/foundation to learn more and donate. For consumer inspiration and professional nutrition education, go to www.fruitsandveggies.org.
The world is facing a persistent health crisis. Chronic non-communicable diseases – such as heart disease, diabetes, obesity, and cancer – are the leading causes of death and disability globally. “Fruits, Vegetables, and Human Health: Key Nutrients and Their Role in Chronic Diseases” written by The Foundation for Fresh Produce’s Chief Medical Officer, Jelena Gligorijevic, MD, is a critical, evidence-based framework for how to begin tackling these problems. The solution is simple and one almost all of us already know: fruits and vegetables.
“This review strengthens the clinical and public health case for produce by confirming that a high daily intake of fruits and vegetables is a cornerstone strategy for both preventing and managing chronic noncommunicable diseases.” said Lauren M. Scott, President of The Foundation for Fresh Produce. “It moves far beyond ‘eat your veggies because they’re good for you’ and provides a robust scientific rationale for why fruits and vegetables are an essential part of dietary approaches and healthful lives all over the world.”
In the U.S., February is American Heart Month, making the release of this new review especially timely as heart disease is the leading cause of death. About one in three adult Americans has one or more types of cardiovascular diseases, and one in every three deaths is attributed to cardiovascular disease.
Heart disease is also the leading cause of death in the European Union, prompting the E.U. to launch a new Cardiovascular Disease Action Plan. The plan underscores prevention, nutrition, and early intervention as critical levers for reducing non‑communicable diseases.
This medical review reinforces the evidence that increased fruit and vegetable consumption plays a vital role in preventing and managing major cardiovascular risk factors both in the U.S., the E.U. and globally.
In addition to examining the effects of fruits and vegetables on heart disease, the review systematically explains how nutrients in fruits and vegetables directly combat the root causes of other major chronic illnesses, such as:
- Vitamins, antioxidants and phytochemicals reduce the inflammation that underlie many chronic diseases.
- High potassium and low sodium help manage hypertension.
- Low energy density and high fiber promote satiety and combat obesity.
- Fiber and phytochemicals exert a protective effect against diabetes, cancer, and digestive disorders.
- Anti-inflammatory compounds, antioxidants, and essential nutrients enhance neurotransmitter function, lower inflammation, and foster a healthy gut, all of which may contribute to better mood regulation and stress resilience.
“The review is more than an academic summary; it is a call to action for the global medical, governmental, and public health communities,” said Dr Jelena Gligorijevic, MD, Chief Medical Officer, The Foundation for Fresh Produce. “Increasing fruit and vegetable consumption is not just a lifestyle suggestion. It is an essential, powerful, and accessible strategy to improve quality of life and combat the global rise of chronic disease.”
Why it Matters for Global Health
The Foundation urges health professionals and public servants to familiarize themselves with this review. While the produce industry supplies the fruits and vegetables we need, clinicians, dietitians, policymakers, and government agencies must champion their consumption.
The findings are clear: fruits and vegetables provide the essential vitamins, minerals, bioactive phytochemicals, and fiber we need to prevent and treat major common diseases. By focusing on these benefits, the medical community can empower patients, people of all ages and policymakers to shape food environments and public education that move us beyond treatment to a sustainable model of prevention.
For more research and information on resources that support consumption of fruits and vegetables, visit www.fruitsandveggies.org.
About The Foundation for Fresh Produce
The Foundation for Fresh Produce is growing a healthier world by changing the trajectory of human health. We believe fruits and vegetables are the answer and we must remove barriers that prevent people from eating them.
The Foundation boosts the appeal of fruits and vegetables as an integral part of people’s diets, improves access, nurtures passionate fruit and vegetable professionals, and scales partner programs that strengthen our collective global impact. To join in changing the trajectory of human health, visit www.freshproduce.com/foundation to learn more and donate. For consumer inspiration and professional nutrition education, go to www.fruitsandveggies.org.
Orange juice, a daily drink in Brazilian households, not only plays a key role in the country’s citrus economy but also offers significant health benefits.
Beyond its well-known nutritional contribution, research suggests that OJ might positively affect the gut microbiota, playing a key role in preventing metabolic diseases.
The study, conducted by researchers at the Food Research Center (FORC) at the University of São Paulo (USP), analyzed the impact of orange juice on the composition of intestinal bacteria. The investigation was supported by the local citrus industry organization, Fundecitrus.
The research focused on the effect of orange juice from the Pera and Moro varieties in individuals with obesity and insulin resistance. The results showed positive changes in participants’ intestinal microbiota, indicating a beneficial effect on gut bacterial composition.
According to FORC researcher Aline Alves de Santana, obesity is associated with various factors, including an imbalance in the gut microbiota. This variance can promote systemic inflammation and metabolic dysfunction.
“Diet plays a fundamental role in microbiota modulation, and diets rich in fresh foods, such as fruits and vegetables, are beneficial for intestinal health,” she explained.
Furthermore, the research team observed favorable changes in the digestion and metabolism of bioactive compounds present in oranges. These ingredients are linked to reduced inflammatory processes in the body, which could improve metabolic status and overall health.
The findings reinforce the relevance of orange juice not only as a popular beverage and driver of the citrus sector but also as a functional food with the potential to positively impact intestinal and metabolic health.
Dark sweet cherries are a treat for the taste buds, but enjoying them regularly could also boost gut health and sharpen the mind.
Texas A&M University Research Scientist Giuliana Noratto Stevens has looked into the health effects of dark sweet cherries for Northwest Cherry Growers and the Washington State Fruit Commission for over 10 years.
Noratto and her team have published multiple studies on the impact of long-term consumption of dark sweet cherries on metabolic disorders and gut health, showing that the fruit can improve both digestive and mental performance.
One of Noratto’s studies, published in 2024 in the health and science journal Food & Function looked into dark sweet cherries’ role in the sugar levels of obese patients.
The data showed that long-term daily intake of the fruit in juice and powder forms by obese patients with no chronic diseases increased the abundance of bacteria that support a healthy gut ecosystem compared to the control group.
Subjects also experienced reduced levels of bacteria associated with intestinal inflammation and metabolic disorders, a curbed presence of pro-inflammatory bacteria, and stable amounts of probiotic bacteria.
These benefits were most pronounced in participants with a BMI over 35, who are at higher risk for metabolic disorders.
And if these positive effects were not enough, Noratto Stevens explains that dark sweet cherry supplementation also significantly improved working memory and concentration.
“Working memory is the brain’s mental workspace that enables us to follow multi-step instructions, perform mental calculations, plan, and make decisions,” she explained. “These are essential mental skills for effective functioning, learning, and decision-making.”
The health powers of sweet dark cherries are not due to one key compound, but stem from the interaction of a particular natural blend of elements in the fruit.
“They result from the combination of bioactive compounds naturally present in dark sweet cherries, including polyphenols and dietary fiber,” she noted. “These compounds are metabolized by the gut microbiome into new bioactive metabolites, which can be more potent than the original compounds.”
What’s more, this rare mix of compounds also has neuroprotective effects. During Noratto Stevens’ research, dark-sweet cherry drinkers showed lower levels of a neurotransmitter called neuropeptide neurotensin compared to control groups.
High circulating levels of this chemical have been associated with cognitive deficits and metabolic risk factors, the scientist explained, including obesity, type 2 diabetes, and cardiovascular disease.
It is no wonder that dark sweet cherries nourish both mind and gut, since these two systems are deeply linked and often thrive together.
“Multiple studies have shown that gut health significantly influences cognitive abilities, including memory, attention, learning, mood, and decision-making,” Noratto Stevens explained.
Her confidence in these benefits runs so deep that she said most of her mornings begin with a bowl of plain Greek yogurt, frozen, pitted dark sweet cherries, and a sprinkle of the very cherry powder used in her research.
With the release of new dietary guidelines, The U.S. Department of Health and Human Services and the U.S. Department of Agriculture recommend three servings of vegetables and two servings of fruit per day for a 2,000-calorie diet and clearly distinguish naturally occurring sugars in whole fruits from added sugars.
The overall emphasis is a diet centered on “real, whole foods.”
Mollie Van Lieu, Vice President of Nutrition and Health, International Fresh Fruit Association, said fruits and vegetables were a big part of the previous guidelines in MyPlate, and IFPA expected produce to have a prominent place in the new guidelines.
She said IFPA also supports the focus on reducing added sugars and highly processed foods that Americans often eat instead of fruits and vegetables.
“We’ve been vocal about added sugars and highly processed foods in the past, and we are now,” Van Lieu said.
She said children and their developing diets are receptive to foods high in sugar, and that can be a challenge for forging habits to consume fruits and vegetables.
She also said the government has not defined highly processed foods.
“We have to be cautiously optimistic because Americans haven’t followed the guidelines closely in the past,” she said.
Van Lieu said there is a strong emphasis on protein in the new guidelines, which IFPA isn’t opposed to, but it would have liked to see more emphasis on dietary fiber, which fruits and vegetables provide in abundance.
“Like fruits and vegetables, only about 10 percent of Americans get enough fiber in their diets,” she said.
The United States Department of Agriculture’s National Institute of Food and Agriculture (USDA NIFA) and the California Prune Board are leading large clinical trials at Penn State and San Diego State universities to evaluate the impact of prune consumption on bone density and strength in women during the mid-life hormonal transition.
New research is putting prunes under scientific scrutiny to determine whether eating as little as one to two ounces daily can slow osteoporosis development during menopause.
“This is the time when women are losing bone most rapidly,” says Mary Jane De Souza, main investigator at Penn State. “If we can show that a simple food like prunes can help slow that loss, it could change how we prevent osteoporosis.”
The research is funded through USDA NIFA’s Commodity Board Co-funding Topics program, part of the Agriculture and Food Research Initiative’s Foundational and Applied Sciences grants. Created under the 2014 Farm Bill, the program allows commodity boards to co-invest in federally supported research.
De Souza’s research centers on a three-year window around a woman’s final menstrual period. Bone loss at the hip and spine can reach six to seven percent during this period. Her team will study how a daily intake of about 1.8 ounces of prunes affects bone density, strength, inflammation, and gut health over 18 months.
At San Diego State University, Shirin Hooshmand is leading a separate long-term trial focused on women in late perimenopause. That study will also test whether a smaller, more practical daily intake of about 1.1 ounces provides comparable bone health benefits.
Earlier research led by Hooshmand beginning in the mid-2000s found that a daily intake of about 3.5 ounces of prunes preserved bone in postmenopausal women. Subsequent studies showed similar effects on bone density in men aged 50 and older, and that about 1.8 ounces per day prevented bone loss in postmenopausal women while improving bone density in younger women using hormonal contraceptives.
“Prunes are nutrient-rich, shelf-stable, affordable, and safe to eat every day,” Hooshmand explains. “We believe they could be a powerful tool to help women maintain strong bones through midlife.”
Osteoporosis affects about 10 million Americans, with an additional 44 million estimated to have low bone density, according to the Bone Health and Osteoporosis Foundation. The condition contributes to more than two million fractures annually, particularly among women over age 50.
The foundation estimates that one in two women and up to one in four men will experience an osteoporosis-related fracture during their lifetime. Osteoporosis-related fractures cost the US healthcare system about $19 billion each year, with costs projected to rise to $25.3 billion by 2025.
“Preventing just one hip fracture can save tens of thousands of dollars in medical costs,” De Souza says. “If prunes prove effective, the return on investment for public health will be massive.”
The Penn State study will run through 2029, while the San Diego State trial is scheduled to conclude in 2030. Both studies will track changes in bone density, inflammation, and gut health, with Hooshmand’s research also evaluating calcium metabolism.
“Women want non-medication options for osteoporosis prevention,” Hooshmand stressed. “We’re excited to continue to test one that’s as simple as eating a few prunes a day.”
The California Prune Board submitted prune consumption and bone health as a research topic for the fiscal year 2024 AFRI funding cycle. Following peer review, both university proposals received funding.
“We’ve long believed in the potential of prunes to support healthy aging, and we’re proud to partner on research that puts real science behind that promise,” said Donn Zea, executive director of the California Prune Board. “These studies could be game-changers, not just for our growers, but for millions of women seeking simple ways to protect their health.”
The US prune crop is valued at roughly $173 million annually and is grown on more than 40,000 acres. California accounts for virtually all domestic production and remains the world’s leading supplier of premium prunes.
ORLANDO, Fla. — Mango has long been a favorite for their sweet flavor, but there’s even sweeter news for its health benefits. A new 2025 literature review, published in Food & Function Journal, of nearly a decade-worth of mango nutrition science uncovered the role this vibrant fruit plays in supporting satiety, weight maintenance and blood sugar balance, as well as other areas like brain, gut and skin health.
This comprehensive literature review, conducted by the Illinois Institute of Technology (IIT), evaluated published research about mango nutritional benefits between 2016 and 2025 to understand the role mango can play in overall health and wellness. The study found that across the body of research, mango demonstrated promising benefits across a number of important health needs.
Mango and Weight Maintenance
Within the body of research studied, data showed that mango may support weight maintenance by helping people feel fuller for longer. In one particular study, for example, adult participants who snacked on fresh mango reported feeling more satisfied after two hours than when they ate a low-fat cookie with the same number of calories (100 kcal). After 12 weeks, the mango snackers maintained their weight, while the cookie group gained weight.
The findings on weight maintenance are further substantiated by a separate, recently published study from Florida State University, which found that participants who ate mango daily saw a decrease in waist-to-hip ratio while the control group’s increased. They finished with less body fat and more lean mass than the control group.
Mango and Blood Glucose Control
In the literature review, researchers found that mango consumption consistently showed benefits for blood sugar across multiple studies. Compared to common snack alternatives, eating mangos was linked to improved insulin activity and lower blood sugar. Notably, mango intake increased levels of adiponectin, a natural protein associated with reduced inflammation and enhanced insulin sensitivity, suggesting a potential mechanism behind mangos’ positive effects on insulin-related markers.
These findings suggest that regular mango consumption may improve insulin sensitivity, highlighting the potential for mango to help the body use insulin more efficiently and support long-term metabolic health.
“The growing body of research identifies mango’s promising role in supporting metabolic health,” said Britt Burton-Freeman, PhD, MS, Director of the Center for Nutrition Research, Illinois Institute of Technology. “Findings suggest that mango can be a valuable addition to a balanced diet, helping to regulate blood glucose and support weight management – benefits that many people may not always associate with fruit. As we continue to explore mango’s unique nutrient and phytonutrient profile, we’re uncovering even more ways it can contribute to overall well-being.”
Mango Intake and Emerging Research Areas
Early research is also uncovering potentially promising associations between mango intake and brain health, gut microbiome support and even skin appearance. While more studies are needed, bioactives in mango like mangiferin and gallotannins are showing potential in areas like cognitive performance and skin protection.
Naturally invigorating from the inside out, mango delivers over 20 vitamins, minerals, antioxidants and feel-good nutrients. Learn more at Mango.org/mango-nutrition.
This literature review was supported through an unrestricted grant from the National Mango Board (NMB). NMB had no influence over the studies or their findings.
About the Study
The literature review examined 29 in vitro and in vivo research studies between 2016 and July 2025 on the health benefits of consuming mango (flesh), with a focus on obesity, diabetes and cardiovascular disease. It also explored emerging evidence of potential benefits related to brain, gut and skin health.
About Illinois Institute of Technology
Based in the global metropolis of Chicago, Illinois Tech was born to liberate the power of collective difference to advance technology and innovation for all. It is the only tech-focused university in the city, and it stands at the crossroads of exploration and invention, advancing the future of Chicago and the world. It offers undergraduate and graduate degrees in engineering, computing, architecture, business,
design, science and human sciences, and law. Illinois Tech students are guaranteed access to hands-on experiences, personalized mentorship, and job readiness through the university’s one-of-a-kind Elevate program. Its graduates lead the state and much of the nation in economic prosperity. Its faculty and alumni built the Chicago skyline. And every day in the city’s living lab, Illinois Tech fuels breakthroughs that change lives. Visit iit.edu.
About National Mango Board
The National Mango Board BB #:189984 is an agricultural research and promotion program funded by the mango industry, and an instrumentality of the United States Department of Agriculture. The Board’s vision is “for mango to be an on-going part of every American’s diet based on versatility, taste and nutritional benefits, enabling mango to move toward being a top 10 valued whole fruit in the U.S. market by 2030.” One serving, or ¾ cup of the superfruit mango contains 70 calories, 50 percent of daily value of vitamin C, 15 percent of daily value of folate, 15 percent of daily value of copper, eight percent daily value of vitamin A, eight percent daily value of vitamin B6, seven percent of daily value of fiber and an amazing source of tropical flavor. Learn more at Mango.org.
Providing healthy, medically tailored meals or boxes of fresh produce along with nutrition counseling with a dietitian led to improved quality of life for people with heart failure compared to people who received dietary counseling without healthy food deliveries, according to a preliminary late-breaking science presentation at the American Heart Association’s Scientific Sessions 2025 in New Orleans.
The meeting, Nov. 7-10, in New Orleans, is a premier global exchange of the latest scientific advancements, research and evidence-based clinical practice updates in cardiovascular science.
“People with heart failure can often experience their condition worsening if they are not eating the right kind of food after they go home from the hospital,” said lead study author Ambarish Pandey, M.D., M.S., FAHA, an associate professor of internal medicine in the division of cardiology and geriatrics at UT Southwestern Medical Center in Dallas and medical director of the center’s heart failure with preserved ejection fraction program.
“People need nutritious meals that can provide them with the right nutrients for optimal health, including the appropriate calorie intake, the right amount of protein and limited sodium, sugar and fat.”
This randomized trial included 150 adults who were enrolled within two weeks of being discharged from the hospital for acute heart failure.
Researchers assigned participants to one of three groups: one group received medically tailored meals and dietary counseling with a dietitian; the second group received fresh produce boxes and dietary counseling; and the third group received dietary counseling without food delivery.
Participants receiving either meals or produce were also divided into two subgroups. One subgroup only received food if they picked up their medications from the pharmacy and attended their follow-up clinic appointments. The other subgroup received food whether or not they picked up their medications or attended appointments at the clinic. The meals and grocery food delivery programs lasted for 90 days.
The study’s key findings include:
- Participants in both food delivery groups (receiving either medically tailored meals or fresh produce boxes) reported a higher quality of life compared to those who received dietary guidance without food delivery, based on their responses in the Kansas City Cardiomyopathy Questionnaire.
- People in the conditional delivery groups (confirmed prescription pick-up) reported higher quality of life compared to people in the unconditional delivery group (no prescription pick-up required).
- Participants who received boxes of fresh produce and were able to use fresh produce in their own meals reported greater patient satisfaction than people who received prepared meals, based on their responses in the end-of-study survey.
- There were no significant differences in the number of hospital readmissions or emergency department visits between participants in the food delivery groups compared with people who did not receive food deliveries, or between the two groups receiving food. The study found a total of 32 hospital readmissions and emergency department visits for heart failure during the 90-day study, with 18% of participants having one or more readmissions or emergency visits.
- “These findings indicate the potential for healthy foods to affect outcomes and disease progression for people with chronic conditions like heart failure. If we can identify the best strategy for providing access to healthy food, this could be transformative for people with heart failure who are particularly vulnerable after hospitalization,” Pandey said. “I think healthy food can be as powerful as medications for people with chronic conditions like heart failure.”
- Access to healthy food is a social factor that contributes to overall health including cardiovascular disease risk and outcomes. Current evidence indicates that food insecurity, or limited access to enough food, and nutrition insecurity, or limited access to healthy foods, are both associated with more chronic health conditions and worse outcomes.
- According to the American Heart Association’s 2025 Scientific Statement, Systematic Review of “Food Is Medicine” Randomized Controlled Trials for Noncommunicable Disease in U.S., programs that incorporate healthy food and health care for people with or at high risk for chronic disease showed great potential in improving diet quality and food security.
Two new research studies show that daily almond consumption may help support gut health.
Among the key findings, the papers show almonds may act as prebiotics, promoting the growth of beneficial gut bacteria and supporting a healthy gut microbiome, as well as play an essential role in the gut-heart axis.
Research also showed almond consumption boosts the production of butyrate, benefiting both gut and heart health.
The research, funded by the Almond Board of California, reviewed the evidence for almonds acting as prebiotics and explained how they might benefit gut health.
Prebiotics are substances that nourish or feed beneficial gut bacteria in the large intestine, helping them grow and thrive. This results in a diverse and balanced gut microbiota, promoting healthy digestion, strengthening the immune system, and, according to emerging research, potentially benefiting brain function and protecting against disease.
The comprehensive review showed that almonds have significant potential as a functional food with a prebiotic effect.
The study found almonds benefit gut health by enhancing the balance and diversity of gut bacteria, as well as boosting the production of beneficial compounds such as short-chain fatty acids (SCFAs). These compounds help protect the gut lining, aid in mitigating inflammation, and support metabolic health.
“Almonds contain dietary fiber, polyphenols, and non-digestible carbohydrates like oligosaccharides, which provide their prebiotic effects,” said Professor Jack Gilbert, University of California, San Diego, project lead for the National Institutes of Health (NIH)’s Nutrition for Precision Health initiative and co-author of the paper.
The research evaluated the body of evidence on almonds and gut health, including laboratory experiments (in vitro studies), clinical trials, and systematic reviews, which collate the findings of many studies on a specific topic.
Although the study authors concluded that there is sufficient evidence to show that almonds have a prebiotic effect, they emphasized that further studies are required, particularly those using standardized methods.
Also funded by the Almond Board of California, another study examined the benefits of almonds on cardiovascular and gut health, and explored the links between the two areas.
The researchers reviewed numerous studies and presented their findings in a discussion paper, focusing on the impact of almond consumption on cardiovascular health, related risk factors, and the gut microbiome.
The data concluded that almonds promote the growth of beneficial gut bacteria and boost the production of SCFAs, particularly butyrate. The review also confirmed that eating almonds can support heart health, for example, by lowering “bad” LDL-cholesterol and blood pressure.
The researchers also speculated that the impact of almonds on gut health may influence heart health.
“The gut-heart axis is an emerging and exciting area of interest in cardiovascular research, and our literature review suggests almonds may positively affect this,” said Ravinder Nagpal, co-author of the paper and Director of The Gut Biome Lab at Florida State University.
The microbiologist explained that collectively, almonds’ microbiome benefits help alleviate inflammation and support metabolic function, which could result in cardioprotective effects.
The researchers noted a lack of studies examining how substances produced by gut microbes after consuming almonds specifically affect cardiometabolic health, so more data is needed.
Both papers echo the findings in a recently published consensus paper, which confirmed that eating almonds stimulates the growth of beneficial bacteria and the production of SCFAs and other substances that may influence metabolic health.
How do almonds show prebiotic potential?
Almonds contain several substances that function as prebiotics. These include:
- Fiber: Almonds are a good source of dietary fiber with 4g per one-ounce serving.
- Polyphenols: Almonds contain polyphenols that, according to the research team, “exhibit prebiotic-like effects by selectively promoting the growth of beneficial gut bacteria and modulating the microbiome through their antioxidant (vitamin E) and antimicrobial activity.”
- Oligosaccharides (Non-Digestible Carbohydrates): These carbohydrates help feed beneficial bacteria in the gut.
One ounce (28 g) of almonds provides 6g of protein, 4g of fiber, 13g of unsaturated fat, only 1g of saturated fat, and 15 essential nutrients, including 77mg magnesium (18.3% DV), 210mg potassium (4%DV), and 7.27mg vitamin E (50% DV). They make a great snack, are perfect for topping cereal or yogurt, and are a delicious addition to stir fries, curries, and salads.