Surprising Ways Nuts Boost Your Gut Health

The Spread

December 19, 2022

Gut health is a topic of many discussions nowadays. This is partly because more and more people report struggling with gut issues on a daily basis. But not all is hopeless. The good thing is that one of the most common ways to deal with gut issues is by adjusting the diet. Some types of food are more inflammatory than others, which is why it's wise to avoid them. It's no secret that nuts are some of the healthiest foods out there. Amongst many other benefits, there are quite a few ways nuts boost your gut health. To help you get familiar with them, we put together this list of the most important ones.


Nuts are a great source of fiber

Fiber is essential for the normal functioning of the gastrointestinal system. It belongs to the carbohydrate group of macronutrients. What sets it apart from other carbs is that our body can't digest it. Simply speaking, that means that fiber just passes through it. This process serves many different purposes. Fiber is very useful for regulating sugar levels in the body. Apart from that, a fiber-rich diet keeps you full for longer, which can be really helpful for weight loss. All in all, saying that fiber is important for you is almost an understatement.

Nuts are generally very rich in fiber. The exact amount of fiber depends on the specific type of nut. For example, almonds come first with 3.5 grams of fiber per ounce, and right behind them are pistachios and hazelnuts. The fiber found in nuts is really important because it feeds the good bacteria in the gastrointestinal tract. This type of bacteria is crucial for healthy digestion. Also, consuming a lot of fiber can help you deal with constipation issues. If you've been struggling with it, definitely give nuts a shot.


Some nuts are rich in probiotics

Not all types of bacteria are bad for you. On the contrary, some sorts keep our bodies functioning properly. One of those bacteria types is probiotics. You can find them in many different places in your body, for example, in your gut and mouth. Probiotics primarily help with digestion and help you get the most out of your food. If your body lacks them, your food might not get digested properly. They also serve as a part of your immune system, as some of them keep harmful bacteria away.

Probiotics are usually consumed as a supplement

When it comes to food, the most well-known probiotic-rich food is yogurt. However, many people don't know that nuts are also a good source of probiotics. This is one of the best ways nuts boost your gut health. While not all nuts have probiotics, almonds and walnuts are pretty full of them. They're also really easy to incorporate into your diet. There's hardly a person who doesn't enjoy snacking on nuts, so just putting them near you should be enough. 

For example, if you've just moved and are still unpacking your pantry, keeping a bowl with nuts will help to keep an organized space. First of all, they will keep you full and more motivated to work. Second, they take up less space and leave less of a mess (as opposed to chips and similar snacks). Everything, including the nuts being in the right place, will encourage you to consume more of them. 


They have anti-inflammatory properties

One of the main signs of poor gut health is inflammation. Some people have mild, tolerable issues, while others experience severe, debilitating symptoms. Still, if your body's telling you something's wrong, it probably is. The list of inflammation-causing foods isn't the same for everyone; intolerances and allergies can affect it quite a bit. However, some foods are anti-inflammatory (if you're not allergic to them). They generally don't cause your body to react aggressively and help you keep a healthy gut.

Nuts are some of the most famous anti-inflammatory foods. First of all, they are rarely processed and are mostly eaten raw. This decreases the risk of them gaining inflammatory properties in the preparation process. Also, they're a great source of healthy fats, like omega-3 fatty acids. These are some of your best allies for fighting inflammation. If you struggle with consuming enough nuts, you can always incorporate them into your smoothies and shakes. This also makes your healthy drinks more filling, so it's a win-win situation.

A bowl of walnuts, almonds, and prunes.
Nuts can be very helpful in reducing gut inflammation.


Nuts can help you keep your body weight under control

Gut health and weight control are pretty intertwined. An unhealthy gut can easily cause body weight issues, which in turn contribute to poor gut health. It's often a vicious circle. 

Intentional weight loss comes hand in hand with eating healthy. This transition can be quite a shock for people with a somewhat unhealthy diet. They also often need help figuring out how to incorporate healthy food into their daily life. Luckily, plenty of guides and support systems are in place to help those who want to change their eating habits.

When going through a weight loss journey, many people tend to stay away from nuts. Sure, nuts being fatty and high in calories can make them seem like a bad food choice. However, the reality is entirely different. 

While nuts are high in fat, those are healthy fats, which do your body more good than bad. They're also much more nourishing to snack on than processed foods, even though their energy density is similar. Eating nuts as a snack or a part of your full meal can help decrease your appetite, leading to lower calorie consumption. There are a few more ways nuts can contribute to weight loss and healthy eating habits. Once those habits are in place, your gut health is bound to improve.


A fork wrapped with a measuring tape on a yellow background.
Helping with weight loss is just one of the ways nuts boost your gut health.


Final words

Many factors affect our gut health. Probably the most important of them is the food we consume. While there is no perfect food item, some have more health benefits than others, and nuts are one of those. With so many ways nuts boost your gut health, it's hard to find a good reason to exclude them from your diet. And honestly, why should you? They're super healthy, and they taste amazing. This is why you should try to incorporate them into your diet as much as you can.