Nuts feed the gut bacteria – Nuts and nut skins are rich in fibre – a prebiotic 1-3, which feeds the probiotic bacteria that live in the gut. A study found that around two handfuls (56g) of almonds or 10g of almond skins a day for six weeks significantly increased growth of beneficial strains of gut bacteria 4.
Eating 30 g of mixed tree nuts a day can increase brain power, add fiber to the diet and help maintain a healthy gut.
Almonds. Several recent studies have revealed that almonds may possess powerful probiotic properties. The nuts have been shown to increase levels of good bacteria in the gut, thanks to their high fibre content, and may even decrease levels of microbes that cause food poisoning.
Gastrointestinal disease and walnut intake
Alpha-linolenic acid, a type of fatty acid found in walnuts, can be converted into docosahexaenoic acid and eicosapentaenoic acid. These two compounds are known for their anti-inflammatory properties.
An anti-inflammatory diet, regular exercise, good quality sleep, and probiotics are all strategies to put in place before trying antimicrobials or antibiotics to get rid of bad bacteria.
High in ALA, walnuts have the highest omega-3 content, and researchers studying their effects have found they lower C-reactive protein (CRP), a marker of inflammation linked to increased risk of cardiovascular disease and arthritis.
Other foods that may improve gut health include: vegetables such as eggplant, broccoli, cabbage, carrots, and zucchini. fruits including blueberries, grapes, oranges, papaya, and strawberries. nuts and seeds, such as almonds, peanuts, cashews, and pine nuts.
Tree nuts. Tree nuts like almonds, walnuts, cashews, hazelnuts, and pistachios are best known for their beneficial fat and protein content. But they also help keep your colon healthy and reduce the risk of colon cancer.
Eat more walnuts
Valente recommends them among the foods that cleanse your colon. Animal research suggests that walnut consumption breeds a healthier gut environment and may reduce the development of cancerous colon tumors. There are also plenty of other health benefits of walnuts you'll get from eating them.
Gas, bloating, and digestive issues may occur.
It's a common side effect, thanks to compounds in nuts called phytates and tannins, which make them difficult to digest. And eating too much fat, which is found abundantly in nuts, in a short period of time can lead to diarrhea, says Alan R.
Brazil nuts, cashews and macadamia nuts are higher in saturated fat. Too much of this can contribute to raised cholesterol levels, so only eat them occasionally. Chestnuts are an exception – they're lower in all types of fats and higher in starchy carbohydrate than other nuts.
1. Omega-3 fatty acids. Omega-3 fatty acids , which are abundant in fatty fish such as salmon or tuna, are among the most potent anti-inflammatory supplements. These supplements may help fight several types of inflammation, including vascular inflammation.
Anti-Inflammatory Foods
Fruits and veggies:Go for variety and lots of color. Research shows that vitamin K-rich leafy greens like spinach and kale reduce inflammation, as do broccoli and cabbage. So does the substance that gives fruits like cherries, raspberries, and blackberries their color.
Because they are such a nutrient- and calorie-dense food, portion control is essential to avoid excess weight gain. More importantly, eating too many nuts can actually lead to food toxicity which can range from mild symptoms to severe illness.
Walnuts, almonds, pistachios, and peanuts are among the best nuts for weight loss. However, all nuts are beneficial due to their balance of healthy fats, plant proteins, fiber, and micronutrients, so varying your choice of nuts will benefit your overall health.