Nut for Gut Health

Nut for Gut Health, According to a Gastroenterologist

Nuts pack fiber and antioxidants that promote a healthy microbiome. But, when it comes to building a gut-healthy diet, this is the nut to stock up on .When we take care of our gut health, we are not only supporting digestion but also potentially bolstering our immune system, mood and energy levels.1 The gut is home to trillions of microorganisms that can support nutrient absorption, reduce inflammation and may help lower the risk of some chronic diseases.

  When it comes to nurturing our gut health, the food choices we make can significantly impact our microbiome. Among the various options available, nuts stand out as a particularly beneficial choice. With their crunchy textures and delightful flavors, nuts are not just a tasty snack but also a powerhouse of nutrients that support our digestive Fiber plays a crucial role in supporting gut health by promoting regular bowel movements and preventing constipation. It aids in the maintenance of a balanced gut microbiome by providing nourishment for beneficial bacteria. This support helps to create a healthier digestive environment.

Research backs this up. Adults who ate 42 grams (about 1.5 ounces) of walnuts each day for three weeks experienced an increase in “good” gut bacteria and a decrease in secondary bile acids, compared to a control period. Both of these benefits may play a role in colon cancer, inflammation and gastrointestinal diseases, according to one small study.

Supports the Production of Butyric Acid

Butyric acid is a short-chain fatty acid that helps maintain the health of the colon. Research in Caucasian adults has found that consuming 1.5 ounces of walnuts daily promotes the proliferation of bacteria that produce probiotics and butyric acid.

Provides Antioxidants 

The antioxidants present in walnuts may play a role in maintaining gut health by protecting gut cells from oxidative stress, a condition that can lead to cellular damage and inflammation. Walnuts contain a plethora of antioxidant compounds, such as ellagitannins and flavonoids, that further protect the digestive tract and reduce inflammation. One review of 33 studies suggests that eating walnuts as part of a healthy diet may help reduce overall disease risk, including risk of colorectal cancer.

Other Strategies to Support Gut Health

While eating walnuts may bolster gut health in different ways, it’s certainly not the only thing you can do. Here are other dietitian-recommended practices that can help keep your microbiome happy:

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The Bottom Line

One simple way to support gut health is to include more walnuts in your diet. Walnuts are rich in fiber, fatty acids and antioxidants that promote healthy gut bacteria and a diverse microbiome for better gut health. And they’re versatile, too.

• Chew slowly and thoroughly: Digestion begins in the mouth, “Eating slowly and chewing really well helps tremendously and also aids in preventing overeating,” she says.
• Incorporate probiotic-rich foods: Yogurt, kefir, fermented vegetables, sauerkraut, kimchi and miso are fermented foods that pack live bacteria that can help restore and regulate gut bacteria,
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