Do Almonds Promote Gut Health?

What we eat can affect the composition of our microbiome — tiny microorganisms like bacteria — and our health. A handful of healthy almonds each day might make for a healthier gut.

Inside our gut live trillions of bacteria, fungi, viruses, parasites, and other microorganisms. Researchers are finding that this tiny community, called the microbiome, plays an integral role in keeping us healthy.

Diversity is a definite plus in the microbiome. The more varied species of germs it contains, the healthier we are.

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What we eat can affect the composition of our microbiome and our health. For example, diets that are high in sweets and saturated fat promote the growth of gut species that have been linked to inflammation and high blood sugar. Diets high in vegetables, nuts, and lean protein are linked to a more diverse microbiome and a lower risk of chronic disease.

Nuts are one food being studied for promoting microbiome health. Almonds, in particular, are high in fiber that feeds gut bacteria. Some studies have suggested that almonds have prebiotic properties, meaning that they improve gut diversity, encouraging the growth of helpful bacteria like Bifidobacterium and Lactobacillus.

The evidence about almonds

To explore the effects of whole and ground almonds on microbiome composition, researchers at King's College London recruited 87 healthy people who weren't eating the recommended amount of daily fiber. Participants were randomly assigned to eat 56 grams of whole almonds (about 46 almonds), 56 grams of ground almonds, or a muffin containing the same number of calories as the nuts each day, instead of their usual snacks.

At the end of the four-week study period, researchers didn't note any real changes in microbiome diversity, although they did discover significantly higher levels of butyrate in the fecal matter of people who ate almonds compared to those who ate muffins. Butyrate is a short-chain fatty acid that promotes microbiome health, feeding cells lining the colon and encouraging the growth of gut microbes. It also strengthens the gut wall and improves the absorption of nutrients from food.

The researchers also didn't find any difference in transit time — how long it takes food to move through the gut. But people who ate whole almonds in the study had 1.5 more bowel movements a week, suggesting that eating nuts might be helpful for combating constipation.

Those who consumed both whole and ground almonds had higher overall intakes of nutrients such as potassium, magnesium, fiber, and monosaturated fatty acids.

Do almonds promote gut health?

It's probably too early to say for sure that almonds increase microbiome diversity, but there are many other reasons to eat these healthful nuts. Almonds are rich in fiber, monosaturated fat, and minerals. One ounce of almonds contains 6 grams (g) of protein, nearly 4 g of fiber, 76 milligrams (mg) of calcium, and 208 mg of potassium.

Almonds are also a good source of plant sterols, which help to lower unhealthy LDL cholesterol levels. Research has linked almond consumption to a lower risk of heart disease.  In addition, even though nuts are high in calories, eating them as a snack promotes a feeling of fullness that might help you eat less overall.

What you can do

While the effects of almonds on the microbiome are still being studied, it's still worth adding these nuts to your diet as a filling and nutrient-dense snack. Because almonds are high in calories, it's best to limit your portion size to 1/4 cup, about 23 almonds.

Almonds come in raw, dry-roasted, and oil-roasted varieties, as well as in milk, butter, and flour. You can find honey-roasted, BBQ, and other flavored almonds in your local supermarket, but read the labels carefully. Flavorings can add extra calories, fat, sodium, and sugar that you don't want or need.

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