How Almonds Support Good Gut Health: Science-Backed Insights

Frequently Asked Questions About Almonds & Gut Health

• Can almonds influence gut health?

  Yes! Recent studies from the University of California¹, University of Illinois², and King’s College London³ have explored how eating almonds affects the diversity and composition of the gut microbiome, and the relative abundance of specific beneficial bacteria in the gut. 

  It’s important to remember that gut health in general is an area of study still in its infancy, and further research is warranted. We do know that eating almonds as part of a balanced, fiber-rich diet helps increase microbiome diversity in the gut. 

  Several nutrients naturally found in almonds— fiber, polyunsaturated fatty acids and polyphenols— are associated with supporting gut microbiota. One serving (28 g) of almonds has 13g of unsaturated fat and only 1g of saturated fat, 4g fiber, and essential nutrients, including: 77mg (20% DV) magnesium, 210mg (4% DV) potassium, and 7.27 mg (50% DV) of vitamin E.

  
   

  ^{1. Dhillon, J., Li, Z., & Ortiz, R. M. (2019). Almond snacking for 8 wk increases alpha-diversity of the gastrointestinal microbiome and decreases Bacteroides fragilis abundance compared with an isocaloric snack in college freshmen. Current Developments in Nutrition, 3(8). 10.1093/cdn/nzz079}

  ^{2. Holscher, H. D., Baer, D. J., et al. (2018). Almond consumption and processing affects the composition of the gastrointestinal microbiota of healthy adult men and women: A randomized controlled trial. Nutrients, 10(2), 126. 10.3390/nu10020126}

  ^{3. Creedon, A. C., Dimidi, E., Hung, E. S., Rossi, M., Probert, C., Grassby, T., Miguens-Blanco, J., Marchesi, J. R., Scott, S. M., Berry, S. E., & Whelan, K. (2022). The impact of almonds and almond processing on gastrointestinal physiology, luminal microbiology and gastrointestinal symptoms: A randomized controlled trial and mastication study. American Journal of Clinical Nutrition, 116(6), 1790-1804. https://doi.org/10.1093/ajcn/nqac265}

• Are almonds high in fiber?

  Almonds are a good source of fiber: they provide 4g of fiber per one-ounce serving, which is 14% of the recommended DV. Fiber helps maintain feelings of fullness and the health of your digestive system. One serving (28 g) of almonds also provides 13g of unsaturated fat and only 1g of saturated fat, 6g of protein, and essential nutrients, including: 77mg (20% DV) magnesium, 210mg (4% DV) potassium, and 7.27 mg (50% DV) of vitamin E.

• Are almonds good for digestion?

  Research on the link between almonds and gut health is growing, and results from several studies indicate that eating almonds may benefit the gut microbiome and overall gut health. Eating almonds as part of a fiber-rich diet may help increase microbiome diversity, which can help with digestive health. 

  Additionally, almonds are naturally gluten-free, and can be a great alternative for people with celiac disease, or other gluten-related sensitivities that can cause digestive issues.