Eat Almonds to Support a Healthy Gut

New research from leading scientists suggests that eating almonds supports beneficial gut bacteria – a key factor in better digestion and overall health

MODESTO, Calif., Oct. 8, 2025 /PRNewswire/ -- Two new comprehensive research papers demonstrate that daily almond consumption may help support a healthy gut.

Key findings:

• Almonds act as potential prebiotics, a food source that promotes the growth of beneficial gut bacteria and supports a healthy gut microbiome
• Almond consumption boosts the production of butyrate, a short-chain fatty acid (SCFA) that benefits both gut and heart health
• Almonds may play a role in the gut-heart axis, a pathway linking gut and heart

Findings from the first review: The potential prebiotic effect of almonds
The first piece of research, funded by the Almond Board of California, reviewed the evidence for almonds acting as prebiotics and to explain how they might benefit gut health¹. Prebiotics are substances that nourish or feed beneficial gut bacteria in the large intestine, helping them grow and thrive. This supports a diverse and balanced gut microbiota, which promotes healthy digestion, strengthens the immune system and, according to emerging research, may benefit brain function and protect against disease.

The comprehensive review showed that almonds have significant potential as a functional food with a prebiotic* effect. Almonds benefited gut health by:

• Enhancing the balance and diversity of bacteria in the gut
• Increasing levels of beneficial gut bacteria such as Bifidobacterium, Lactobacillus, and Roseburia
• Boosting the production of beneficial compounds such as short-chain fatty acids (SCFAs), which help to protect the gut lining, aid in mitigating inflammation and support metabolic health.

"This research suggests almonds act as prebiotics, helping to support gut health," said Professor Jack Gilbert, University of California San Diego, project lead for the National Institutes of Health's Nutrition for Precision Health initiative and co-author of the paper. "Almonds contain dietary fiber, polyphenols and non-digestible carbohydrates like oligosaccharides, which provide their prebiotic effects. These nutrients are metabolized by beneficial gut bacteria, supporting their growth and producing beneficial compounds like short-chain fatty acids."

The research evaluated the body of evidence on almonds and gut health, including laboratory experiments (in vitro studies), clinical trials and systematic reviews (which collate the findings of many studies on a specific topic). Although the study authors concluded that there is sufficient evidence to show that almonds have a prebiotic effect, they emphasized that further studies, particularly those using standardized methods, are required.

"Additional research will help to determine the quantity of almonds needed, and the length of time they need to be consumed for, to achieve gut health benefits," said Gilbert.

Findings from the second review: The role of almonds in the gut-heart axis
The second research paper, also funded by the Almond Board of California, looked at how eating almonds positively benefits cardiovascular and gut health, and explored links between the two areas².

The researchers reviewed many studies and presented their conclusions in a discussion paper focused on how almond consumption affects cardiovascular health, related risk factors, and the gut microbiome^†. This review – like the first – concluded that almonds promote the growth of beneficial gut bacteria and boost the production of SCFAs, particularly butyrate. The review also confirmed that eating almonds can support heart health, for example, by lowering "bad" LDL-cholesterol and blood pressure.

The researchers also speculated on whether the impact of almonds on gut health influences heart health. "The gut-heart axis is an emerging and exciting area of interest in cardiovascular research and our literature review suggests almonds may positively affect this," said Dr. Ravinder Nagpal, co-author of the paper and Director for The Gut Biome Lab at Florida State University. "Eating almonds appears to regulate the gut microbiome, promotes the growth of beneficial bacteria, and increases the production of butyrate. Collectively, this helps to alleviate inflammation and support metabolic function. This could help to explain the many cardioprotective effects of almonds."

This is summarized in the following infographic:
Figure - PMC

The researchers acknowledge more research is needed to understand how the gut and heart interact, and the direct impact of almond consumption. The researchers noted a lack of studies looking at how substances produced by gut microbes after eating almonds specifically affect cardiometabolic health^‡.

Both papers echo the findings in a recently published consensus paper, which confirmed that eating almonds stimulates the growth of beneficial bacteria and the production of SCFAs and other substances that may influence metabolic health³.

How do almonds show prebiotic potential?
Almonds contain several substances that function as prebiotics. These include:

• Fiber: Almonds are a good source of dietary fiber with 4g per one ounce serving.
• Polyphenols: Almonds contain polyphenols that according to the research team "exhibit prebiotic-like effects by selectively promoting the growth of beneficial gut bacteria and modulating the microbiome through their antioxidant (vitamin E) and antimicrobial activity."
• Oligosaccharides (Non-Digestible Carbohydrates): These carbohydrates help feed beneficial bacteria in the gut.

One ounce (28 g) of almonds provides 6g of protein, 4g of fiber, 13g of unsaturated fat, only 1g of saturated fat, and 15 essential nutrients, including 77mg magnesium (18.3% DV), 210mg potassium (4%DV), and 7.27mg vitamin E (50% DV). They make a great snack, are perfect for topping cereal or yogurt, and are a delicious addition to stir fries, curries and salads.

ABOUT THE ALMOND BOARD OF CALIFORNIA
The Almond Board of California promotes natural, wholesome and quality almonds through leadership in strategic market development, innovative research, and accelerated adoption of industry best practices on behalf of the more than 7,600 almond farmers and processors in California, most of whom are multi-generational family operations. Established in 1950 and based in Modesto, California, the Almond Board of California is a non-profit organization that administers a grower-enacted Federal Marketing Order under the supervision of the United States Department of Agriculture.

CONTACT:  

Mia Porter
[email protected]  

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SOURCE Almond Board of California