Two new research papers have reviewed evidence suggesting that daily almond consumption may support gut health and potentially influence cardiovascular outcomes through the gut-heart axis. Both papers were funded by the Almond Board of California.
Almonds and prebiotic potential
The first review, The potential prebiotic effect of almonds, evaluated existing studies to assess whether almonds function as prebiotics. Prebiotics serve as food sources for beneficial gut bacteria in the large intestine, supporting diversity in the gut microbiota.
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The review concluded that almonds enhance the balance and diversity of gut bacteria, increasing levels of Bifidobacterium, Lactobacillus, and Roseburia. They were also linked to higher production of short-chain fatty acids (SCFAs), which play a role in protecting the gut lining, mitigating inflammation, and supporting metabolic health.
"This research suggests almonds act as prebiotics, helping to support gut health," said Professor Jack Gilbert, University of California, San Diego, project lead for the National Institutes of Health's Nutrition for Precision Health initiative and co-author of the paper. "Almonds contain dietary fiber, polyphenols, and non-digestible carbohydrates like oligosaccharides, which provide their prebiotic effects."
The study noted the need for further standardized research to establish the required intake and duration for measurable gut health benefits.
Almonds and the gut-heart axis
The second review examined the connection between almond consumption, cardiovascular outcomes, and the gut microbiome. Researchers reported that almonds can reduce LDL-cholesterol and blood pressure while also promoting beneficial gut bacteria and SCFA production, particularly butyrate.
"The gut-heart axis is an emerging and exciting area of interest in cardiovascular research, and our literature review suggests almonds may positively affect this," said Dr. Ravinder Nagpal, co-author of the paper and Director of The Gut Biome Lab at Florida State University. "Eating almonds appears to regulate the gut microbiome, promote the growth of beneficial bacteria, and increase the production of butyrate."
The paper emphasized that while almonds appear to influence both gut and cardiovascular health, more targeted studies are required to understand the mechanisms.
Nutritional composition
Almonds contain substances with prebiotic potential, including fiber, polyphenols, and oligosaccharides. A 28-gram serving provides 6 grams of protein, 4 grams of fiber, 13 grams of unsaturated fat, 1 gram of saturated fat, and 15 essential nutrients. These include 77 mg magnesium, 210 mg potassium, and 7.27 mg vitamin E.
Both reviews align with a recent consensus paper concluding that almonds stimulate beneficial bacteria and SCFA production, with potential implications for metabolic health.
© California AlmondsFor more information:
Almond Board of California
Tel: +1 209 549 8262
Email: [email protected]
www.almonds.org
