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.