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the world is gone crazy As for pistachios – the craze for nut-filled Dubai chocolates has led to a shortage in supply.
But there may be a good reason. delicious green breakfast is also the powerhouse of Nutrients which helps promote gut healthAnd they may be especially beneficial for reducing inflammation and supporting immunity if you eat them at night.
This is according to an American study conducted on 51 adults in which nighttime consumption of pistachios was found Affects gut bacteriaBut only in adults with pre-diabetes.
The findings, published in the journal Current developments in nutrition In July, suggest replacing a carbohydrate-based snack, such as toast, with pistachios, which may help with weight loss. gut microbiome – ecosystem of germs Which live in your intestines.
Another 2023 study, published in the journal FoodsIt was found that consumption of pistachios generally increases the number of beneficial bacteria in the gut more than other nuts.
But what is it that makes pistachios so good for our intestines?
“They’re packed with fiber and polyphenols – the kind of nutrients your gut microbes thrive on. Think of them as feeding the good bacteria that help keep your gut happy,” explains Dr. Federica Amati, lead nutritionist at ZOE. Independent,
“People who regularly eat pistachios have more microbes that produce short-chain fatty acids, such as butyrate, which is beneficial for reducing inflammation and maintaining a healthy gut lining.”
The microbes that live in the gut are thought to keep the body healthy, from aiding digestion to boosting the immune system. Everyone’s gut microbiota is unique, and diversity is the key to a healthy gut.
Pistachios contain high amounts of fiber, with only a small dose providing about 3 grams of the recommended 30 grams per day. This type of dietary fiber is beneficial for gut health because it reduces inflammation.
“These nuts contain dietary fiber and specific types of carbohydrates that act as prebiotics, meaning they feed beneficial gut bacteria like bifidobacteria and lactobacillus,” explains registered nutritionist Rob Hobson. Independent,
“When these fibers are fermented in the colon, they produce short-chain fatty acids such as butyrate, propionate and acetate, which help maintain a healthy gut lining, reduce inflammation and support immune function.”
In addition to fiber, pistachios also release compounds like polyphenols, tocopherols (a type of E vitamin) and lutein (an antioxidant) – which promote gut health.
“Polyphenols and antioxidants are metabolized by gut microbes, and they regulate the composition and activity of the microbiota,” Mr Hobson explained.
The healthy fats and proteins in pistachios help slow down digestion, which means nutrients move further into the gut where fermentation occurs and helps balance the microbiome, she said.
Eating a handful of pistachios instead of biscuits or crisps in the evening will also reduce sugar and salt consumption – which is another way to promote gut health.
Mr Hobson concluded: “Unlike high-risk snacks, pistachios do not contain added sugars or emulsifiers that can disrupt your microbiome. Eating a handful of pistachios as a snack or sprinkling them on your food is a simple and delicious way to support your gut health.”