- By encouraging levels of butyrate, 56 grams of almonds per day, or around 46 almonds, can enhance gut health.
- Almonds might be a strategy to increase fiber consumption without causing stomach problems.
In relation to the 10-100 trillion bacteria that are found in our bodies, particularly in the human gut. Researchers are gradually piecing together how this huge and microscopic cosmos functions and how it affects human health.
Butyrate, a short-chain fatty acid that promotes the well-being of the microbiome itself, appears to be a key component in gut health.
Because it serves as the colon’s main fuel supply and enables proper and efficient cell activity, butyrate is crucial to gut health. Additionally, it plays a role in directing the stomach to start the process of nutrient absorption.
The butyrate that is created in the stomach has the ability to travel into circulation and affect the health of the liver, brain, and lungs, among other parts of the body.
A healthy handful of almonds every day encourages butyrate synthesis.
The advantages of consuming 46 almonds, or 56 grams, or 2 ounces, of almonds per day. In order to prevent bacteria and other germs from entering your blood, butyrate strengthens the intestinal barrier.
Butyrate can assist in managing illnesses like IBS, reducing inflammation, and reducing gastrointestinal discomfort like bloating.
The fermentation of fiber in the colon results in the production of butyrate. So, raising butyrate levels in the diet by eating more fiber-rich foods like almonds improves gut health.
Whole almonds vs. ground almonds.
Every week, people who consumed whole almonds had 1.5 more bowel motions than those who consumed crushed almonds.
The quantity of fat that enters the colon in whole almonds is different from that in pulverized almonds. Much of the fat in whole almonds escapes digestion and enters the colon. In contrast, a greater percentage of the fat in crushed almonds gets metabolized in the digestive system.
The extra fat in the colons of people who consumed whole almonds made their stools easier to pass and made them heavier. These two impacts might make their stools more frequent.
Unexpectedly, the size of the particles in chewed crushed almonds was substantially smaller than those in chewed whole almonds.
Ground almonds released substantially more fat than whole almonds when the observed values of these particle size distributions of whole and ground almonds were entered into a mathematical model that forecasts the volume of fat released from chewed almonds during digestion.