Almonds are one of the most consumed nuts, and in addition to being tasty, they also provide great nutrients. Its benefits are such that a study by King’s College London (United Kingdom) has revealed that consuming a handful of them a day can improve intestinal health and prevent constipation.
The research, which has been published in the American Journal of Clinical Nutrition, has been carried out thanks to the analysis of 87 healthy adults who ingested levels of dietary fiber below those recommended and ate unhealthy foods, such as sandwiches, chips or chocolate.
The participants were separated into three groups, one of them exchanged their snacks for 56 g of whole almonds each day -approximately a handful-, another for 56 g of ground almonds and the last group ate muffins with the energy equivalent to a handful of these fruits dry. Follow-up was carried out for four weeks.
Participants who ate the handful of whole almonds each day had an additional 1.5 bowel movements per week, which prevented constipation
During that time, the intestinal microbiota of all the participants was analyzed in order to find out if there was any change and if it interfered in any way with the health of the individual. The improvements occurred in the two groups that ate almonds, either ground or whole.
More butyrate thanks to almonds
Almonds provided a higher intake of monounsaturated fatty acids, potassium, fiber, and other nutrients that are important for digestive health. The results also showed that butyrate, a short-chain fatty acid, was notably higher in those who ate almonds, compared to those who ate the cupcakes.
Butyrate is the main source of fuel for the cells that line the colon, keeping these cells active and effective promotes the health of the intestinal microbiota, making the walls of the intestine stronger, not leaking and not inflamed, absorbing better the nutrients.
“Part of the way the gut microbiota affects human health is through the production of short-chain fatty acids, such as butyrate. These molecules act as a fuel source for the cells of the colon, regulate the absorption of other nutrients in the intestine and help balance the immune system, “says Kevin Whelan, lead author of the research.
In addition to improving the microbiota, the authors found that those who ate the handful of whole almonds each day had an additional 1.5 bowel movements per week, compared to the other two groups, a finding that could help treat and prevent constipation. However, no differences were found in the time it took for the food to travel through the entire intestine.
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