The #1 Nut for Gut Health, According to a GI Doctor

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The #1 Nut for Gut Health, According to a GI Doctor

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. 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.

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The Benefits of Walnuts for Gut Health

Among the various options available, nuts stand out as a particularly beneficial choice. Walnuts, in particular, have been recognized as the best nut for gut health. 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.

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.

Walnuts are also an impressive source of omega-3 fatty acids, a heart-healthy fat that is also good for gut health. These fatty acids may enhance the growth of beneficial gut bacteria, as well as help reduce gut inflammation, both crucial for maintaining the integrity of the gut lining.

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:

• Chew slowly and thoroughly: Digestion begins in the mouth, and eating quickly can cause digestive distress.
• Incorporate probiotic-rich foods: Yogurt, kefir, fermented vegetables, sauerkraut, kimchi, and miso are fermented foods that pack probiotics.
• Limit alcohol consumption: Excessive alcohol consumption can negatively affect gut health.
• Follow an active lifestyle: Get moving in some way, every day.

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. Try making them a go-to snack-time nosh, or use them in recipes like Spinach Walnut Pesto, Walnut-Rosemary Crusted Salmon, or any of our other healthy walnut recipes. Your gut health will thank you.

FAQs

Q: Why is fiber important for gut health?
A: Fiber helps promote regular bowel movements and prevents constipation, while also providing nourishment for beneficial bacteria.

Q: How do walnuts support gut health?
A: Walnuts are rich in fiber, omega-3 fatty acids, and antioxidants that promote healthy gut bacteria and a diverse microbiome.

Q: What other foods can support gut health?
A: Yogurt, kefir, fermented vegetables, sauerkraut, kimchi, miso, and other probiotic-rich foods can support gut health.

Q: Why is it important to limit alcohol consumption for gut health?
A: Excessive alcohol consumption can negatively affect gut health by causing inflammation and microbiome imbalance.