How Almonds Support Gut Microbiome Health

Recent years have seen growing interest in scientific research about gut health, which extends far beyond the digestive tract. As scientists have learned more about the importance of the gut microbiome to overall health, consumers are increasingly interested in understanding how the foods they choose make a difference for their long-term wellness. 

“Gut health is a hot topic right now, not only in the scientific community,” says Elena Hemler, associate director of nutrition research at the Almond Board of California. “Consumers are starting to understand how important gut health is and how it connects to immunity, mental health, and overall well-being, and are looking for foods that can support a healthy microbiome.”

The good news is that achieving a healthy gut microbiome doesn’t have to be difficult. Ongoing research shows that a number of simple, natural foods like almonds can provide the nutrients required to build a healthy gut. Here Hemler answers a few questions about gut health and recent research.

Why is a healthy gut microbiome so important?

Your gut is intricately connected to virtually every aspect of your well-being. We know that diet affects the gut microbiome in ways that benefit health and disease prevention, but researchers are still discovering the mechanisms of how this happens. Emerging research indicates that a healthy gut microbiome may benefit brain function, alleviate inflammation, support metabolic function, and protect against disease. Researchers have called out the gut microbiome as one of the key mechanisms that links diet to overall health. For example, studies suggest that eating almonds may benefit the gut microbiome, which is connected to improved heart health indicators. This link between gut and heart health is an emerging area of research known as the “gut-heart axis.”

What does it take to build or maintain a healthy gut microbiome?

A fiber-rich, nutritious diet is key to supporting a healthy gut. It is important to eat a variety of different plant foods such as fruits and vegetables, whole grains, legumes, and nuts to help balance microbiome diversity to support better health. In fact, the current Dietary Guidelines for Americans emphasize fiber-rich foods as part of a healthy diet. Fiber supports digestive health, and a one-ounce serving of almonds provides 4 grams of fiber.

What nutrients provided by almonds can contribute to a healthy gut microbiome?

Almonds are a versatile, nutrient-dense food that can be added to meals or enjoyed as a snack, and they have a unique role in promoting gut health. They offer fiber, unsaturated fats, and polyphenols.

Fiber is probably the most recognized nutrient for its essential role in maintaining a healthy gut. Almonds are a good source of fiber with 4 grams of fiber per one-ounce serving.

Unsaturated fats are healthy fats that support heart, brain, and gut health. They promote beneficial gut bacteria and can also modify the diversity of the gut microbiome. One serving (28 grams) of almonds has 3.5 grams of polyunsaturated fat, 9 grams of monounsaturated fat, and only 1 gram of saturated fat.

Polyphenols are plant compounds found in almonds that likely support a balanced gut microbiome, stimulate growth of beneficial bacteria, and protect gut cells from damage.

Can you share any research or examples about the impact of almonds on gut health?

Two top scientific experts recently reviewed the body of research in this area and concluded that almonds may act as a potential prebiotic. Prebiotics are substances that nourish or feed beneficial gut bacteria in the large intestine, helping them grow and thrive, and are linked to health benefits like an improvement to digestion or strengthening of the immune system.

This comprehensive research review showed that almonds exhibit significant potential as a functional food with a prebiotic effect. Almonds may benefit gut health in numerous ways: enhancing the balance and diversity of bacteria in the gut, increasing levels of beneficial gut bacteria, and improving the production of beneficial compounds such as short-chain fatty acids, which help to protect the gut lining, aid in mitigating inflammation, and support metabolic health.

Learn more about how almonds support gut health from the Almond Board of California.