How many almonds or walnuts should you have breakfast to change your intestine? New research shows real, minor impact and why most healthy courage oppose big changes.
Study: The effect of intake of walnuts on intestine microbiome structure and intestinal function in adults: a systematic review and meta-analysis. Image Credit: Natalia Ploskaya/Shutterstock.com
A systematic review of clinical trials published in the journal and meta-analysis Advance in nutrition It showed that walnut intake is only a minor effect Intestine microbiota And overall intestine health.
background
Nuts are nutrition -rich foods, which contain low -saturated fats and high amounts of unsaturated fats, vitamins, minerals, proteins, fiber and bioactive compounds, such as polyphenols.
Nuts are central components in many healthy dietary patterns, such as a dietary approach to prevent Mediterranean diet (Meddiat) and Hypertension (DASH). These diets are known for their health benefits, such as the risk of diabetes, heart disease and cognitive disorder. Nuts also serve as an alternative plant-based protein source in durable diet.
Studies investigating the method of action of nuts have shown that polyphenols and fiber present in the nut serve as substrates for bacteria fermentation in the intestine, increasing the spread of some possible anti -anti -inflammatory beneficial bacteria. In other words, the health benefits of the nut are associated with their prebiotic effects on intestinal microbyota composition, diversity and functionality.
This systematic review was designed to widely assess the effects of the nut on the intestine microbyota composition in adults and the effects of the intestine microbyota-rituals. Another purpose was to examine the effect of the nut on the function and symptoms of the intestine.
The reviews consisted of 28 interventional trials, which examined microbyota variety, specific bacterial abundance, gastrointestinal symptoms, intestinal permeability, fecal pH, fecal moisture, and short-chain fatty acid (SCFAS) effects of walnuts on concentrations.
conclusion
This systematic review of the most recent traditional tests mainly revealed the minor and highly variable effects of the intervention of walnuts on the intestine microbyota and overall intestine health.
The selected tests mainly examined the effects of the nuts of almonds, walnuts, peanuts, pistachios and Brazil, in which almonds were most studied.
A total of 19 tests examined the effects of walnut intervention on alpha and beta variety of intestine microbyota. Most of these tests did not give any significant differences after the intervention of walnuts. This indicates that the overall community structure and variety of intestine microbyota is largely resistant to amendment by walnut consumption, and any effect is likely to be subtle rather than being widespread.
Regarding the intestine microbyota composition, there was considerable variation between the test findings. Instead of broad bacterial community-wide changes, most tests reported selective and walnut-specific reactions in the specific bacterial population.
The most consistent effect of walnut intervention was seen on bacterial genera Clostridium And RoseHowever, the direction and magnitude of these changes were not the same in different walnuts, and even when the effects were seen, changes were small, and their clinical significance is uncertain.
The tests investigating almond and walnut intervention reported an increased abundance RoseIn contrast, the tests investigating the intervention of mixed walnuts did not show any significant effect. Similarly, tests checking the effects of intervention of almonds or walnuts Bifidobacterium The abundance created mixed results.
These observations indicate that a variety of nuts can affect specific intestine bacteria population. Such differential effects can be attributed to variation in separate walnut types of nutritional types, especially their fiber materials and polyphenol materials.
The five tests examining the effect of walnut intervention on fecal SCFAS only detected a significant positive effect on the propionate, with no significant effects on the acetate or butirate. Consumption of separate nuts, almonds, hazelnuts and pistachios reduced SCFA levels significantly compared to cashews. This variation can be attributed to the difference in glucose concentrations. However, even the increase in propionate was generally small.
The tests examining fecal pH and intestinal permeability did not report any significant effects of walnut intervention. In contrast, two tests reported adverse effects of walnut intervention on fecal moisture. This means that the intervention of walnuts, in some cases, was linked to low fecal moisture than control. The clinical implications of this discovery are not clear.
Regarding gastrointestinal symptoms, two tests reported beneficial effects of almond intervention on constipation. Only one test reported the same beneficial effects as almond intervention on reflux and diarrhea.
In particular, these benefits were not seen in all studies, and mixed walnut interventions did not show frequent improvement in constipation or other GI symptoms. Overall, changes in GI symptoms were limited and may not usually be clinically important in healthy adults.
The absence of strong effects of walnut intervention on intestinal health can be attributed to several factors, including the study population characteristics, lengths of interventions and variable walnut processing methods used. This systematic reviews and tests selected for meta-analysis include most healthy individuals with relatively low early gastrointestinal symptoms burden, limiting the opportunity of improvement with walnut intervention.
In addition, some tests recruited habitual nut consumers, who can obstruct significant effects on the intestine microbyota as these people can be accustomed to these food components.
The inequality seen in the study design highlights the need for standardized functioning to assess the specific effects of various walnut types on the intestine microbial structure and function. This will help clarify the mechanisms through which specific walnut strands contribute to health and informs dietary recommendations. The duration of intervention, participant health status, walnut processing, and variation in microbyota measurement techniques are likely to contribute to inconsistent results.
Review observation also highlights the need for large, well-designed random controlled tests to determine dosage-reaction effects and long-term changes in intestine microbyota in response to varieties of various walnuts. Hasking the methods of study and checking whether any celebrated microbyota changes translates into meaningful health benefits will be necessary for future research.
