According to two recent scientific publications, eating this nut every day could actually improve intestinal and cardiovascular health.
This research, carried out by American teams, reveals that it acts as a powerful prebiotic, nourishing the good bacteria of the microbiota. And that this could promote the good health of our heart.
Almonds, a natural prebiotic for a healthy intestine
The intestinal microbiota, this ecosystem of billions of microorganisms living in our digestive system, plays a central role in digestion, immunity, but also in communication between the intestine and the brain.
A balanced diet rich in fiber is therefore essential to preserve this flora. And in this area, almonds stand out.
The first study, published in the Journal of Applied Microbiologylooked at the prebiotic effects of almonds. Researchers have found that their regular consumption stimulates the growth of good bacteria like
Bifidobacterium, Lactobacillus And
Roseburiawhile increasing the production of short-chain fatty acids, notably butyrate, essential for the health of the intestinal mucosa.
“This research suggests that almonds act as prebiotics, helping to support gut health” explains Professor Jack Gilbert, of the University of California, San Diego. “Almonds contain dietary fiber, polyphenols, and nondigestible carbohydrates like oligosaccharides, which provide their prebiotic effects. These nutrients are metabolized by beneficial gut bacteria, supporting their growth and producing beneficial compounds like short-chain fatty acids.”
The results show that these nutrients contribute to a more diverse and balanced microbiota, a key element of optimal digestion and improved immunity. An observation confirmed by dietitian Raphaël Gruman. “Almonds contain fiber that supports gut health. They contain good probiotics which nourish the microbiota“.
Benefits that go to the heart
A second study, led by Dr. Ravinder Nagpal of Florida State University, highlights another link: that between the intestine and the heart. “The gut-heart axis is an emerging and promising area of cardiovascular research, and our review of the literature suggests that almonds may have a positive impact on this level.” underlines the researcher.
“Consuming almonds seems to regulate the intestinal microbiota, promote the growth of good bacteria and increase the production of butyrate (a short-chain fatty acid which derives from the fermentation of dietary fibers Editor’s note). Together, these effects help reduce inflammation and support metabolism. This could explain many of the cardioprotective effects of almonds.”
These effects are explained in particular by the reduction in LDL cholesterol and blood pressure observed in several studies.
If researchers call for continued work to better understand the interactions between microbiota and heart health, these results reinforce the idea that this dried fruit has its place in a balanced diet.
How to include almonds in your diet?
Rich in fiber, magnesium, vitamin E and unsaturated fats, almonds offer much more than just a taste pleasure.
A 28g serving provides approximately 6g of protein, 4g of fiber and 15 essential nutrients. According to an article published in the magazine Healththe healthiest way to consume them is the raw version. According to Raphaël Gruman, the interest lies in eating them as a snack. “You can eat a handful of almonds every day, with two squares of dark chocolate for extra treat. This makes a balanced snack, rich in good fats and proteins.“.
To consume more almonds, you can also add them to your cereal or yogurt in the morning. But also incorporate them into your salads or stir-fried dishes… A simple gesture that helps nourish your microbiota and protect your heart.