Let’s face it: not everyone is a fan of fermented foods like kimchi and sauerkraut, despite their amazing gut health benefits. Luckily for you picky eaters out there, there’s an easy and delicious alternative to improving your gut health: walnuts.
Research has shown that consuming walnuts can not only boost the amount of good bacteria in your gut, but also enhance their overall ability to keep you healthy.
Walnuts: a powerful prebiotic
A study conducted by Louisiana State University Health Sciences Center fed one group of mice a diet containing walnuts, while the other group was given a walnut-free diet. The researchers then measured and compared the types and number of gut bacteria in the two groups.
They found that in the group that ate walnuts, the bacteria in the gut changed for the better. There was a significant increase in beneficial bacteria like Lactobacillus, which is similar to what is found in probiotics. Dr. Lauri Byerley, the head researcher for the study, explains that walnuts increased the diversity of bacteria in the gut, and other unrelated studies have linked less bacterial diversity to obesity and inflammatory bowel disease.
In other words, walnuts are a prebiotic, which are substances in food that can help promote the growth and activity of good bacteria in the gut.
How to add walnuts to your diet
Considering the important role of gut health in your overall well-being, adding walnuts to your daily diet should be an easy decision. You only need to eat seven to nine walnuts per day to get the prebiotics you require.
Here are a few tips to help you choose the best walnuts and store them properly to ensure you get the most benefits:
- When shopping for walnuts, look for those that have a bright brown color, are compact, and uniform in size. They should be free from spots, molds, and cracks and feel heavy for their size.
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If you bought shelled walnuts, store them in airtight containers and keep them in the refrigerator.
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If your walnuts are unshelled, store them in a cool, dry place where they will stay fresh for several months.
The overall impact of walnuts on your health
In addition to promoting gut health, walnuts have numerous other health benefits. They are a rich source of omega-3 fatty acids (which have been linked to improved brain function), antioxidants, and essential minerals like magnesium, potassium and zinc.
By adding walnuts to your diet, you’re not only doing something positive for your digestive system, but also for your heart, brain, and weight. And for those who cannot stomach the taste of fermented foods, this tasty snack is a great way to still enjoy the benefits of a healthy gut without sacrificing delicious tastes.
No wonder Hippocrates famously said, “All diseases begin in your gut.” Now we know that even the pickiest eater can start taking steps towards maintaining a healthy gut by simply incorporating walnuts into their daily routine.
Whether it’s a handful of walnuts or another source of prebiotics, remember that taking care of your gut health is crucial for your overall well-being. And for all you picky eaters: embrace the power of walnuts and watch your gut health transform for the better.
