You probably view almonds merely as a crunchy snack that helps keep the heart healthy. But they can also be good for your gut health, and health experts have recently begun to focus on this aspect. Gut health is rapidly emerging as one of the most primary components of overall health and can influence a variety of aspects such as digestion, immune function, mood, and metabolism. Many dietitians believe that almonds may be among the most tasty and convenient methods of enhancing healthy intestinal well-being.
Why Is Your Gut Health So Important?
Billions of bacteria and other microorganisms live in your gut, which are collectively known as your gut microbiome. When a healthy population of various types of bacteria lives in your gut, your body is at its best functioning. On the contrary, the state of the gut microflora is disrupted when an individual has a bad diet, is stressed/on antibiotics, and consumes a lot of processed foods. As a result, that person faces various issues such as gas and bloating, increased susceptibility to infectious diseases, and chronic inflammatory disease.
Almonds: A Nutrient-Rich Prebiotic Powerhouse
Almonds contain nutrients, dietary fiber, healthy fats (Omega-3 and Omega-6), vitamins, minerals, and phytonutrients. They also have a prebiotic effect that gives an optimal environment to the beneficial bacteria in the gut to proliferate and establish themselves. The content of healthy fats, essential nutrients, and polyphenolic compounds makes the almonds a healthy dietary choice with anti-inflammatory properties.
To gain better gut health, dietitians in Gurgaon suggest that individuals should eat about one ounce of almonds per day (about a handful). Regular consumption will enforce beneficial transformations in your intestinal microbiome.
It has been found that almond skin has prebiotics as well as antioxidants that can maintain the existence of healthy bacteria (Bifidobacteria and Lactobacillus) and minimize the presence of harmful microorganisms in the digestive tract. Clinical research confirms that regular consumption can elevate levels of butyrate present in the colon, reduce inflammation, and improve colon health. Almonds also help maintain the integrity of the gut lining, which reduces the chances of toxins passing through to the bloodstream.
Your Gut and Your Health
The consumption of almonds can do a lot of good for your health. One of the studies identified:
- Improved immune function.
- Increased intake of nutrients.
- Control of weight and hunger.
- Improvement of mood and brain work.
- Reduced chances of acquiring metabolic and chronic illnesses.
Dietitians’ Advice
To maximize their prebiotic benefits, dietitians suggest the following:
- Keep their skin on to get more fiber.
- Go for either unsalted or lightly roasted almonds. Excess salt and additives may lead to hyper sodium levels and hyper potassium levels in the body.
- To ease digestion, consume almonds that have been soaked overnight.
Almond Butter, flour, and milk are all high-value foods, but whole almonds contain the most prebiotic fiber that benefits gut health.
Easy Ways to add Almonds to your Diet
Consider the following:
- Add almonds to your oats, smoothie bowls, cereal, or baked products.
- Use them as a garnish on salads or stir-fried meals for an extra crunch.
- Snack on them raw.
So the next time you are hungry and need a snack, consider almonds. You will be glad you did, and your gut will thank you one handful at a time.
