Plant-Based Diets and The Best Nut for your Gut Microbiota
In previous posts such as "Plant-Based Diets and Gut Microbiota", we've learned that studies have shown the benefits of plant-based diets on our gut biome. As mentioned by studies, "A plant-based diet appears to be beneficial for human health by promoting the development of more diverse and stable microbial systems."3
But, is there one specific food or nut that might be especially helpful in promoting a good gut microbiota?
Walnuts have been shown to impact your gut microbiome and improve your health. They are the best nut for gut health.
First, let's discuss why walnuts help the gut biome.
They provide fiber:
As we all know, fiber benefits our microbiota as it promotes regular bowel movements and prevents constipation. Walnuts, as a nut, provide a lot of fiber. Fiber plays a crucial role in supporting gut health by aiding in the maintenance of a balanced gut microbiome by providing nourishment for beneficial bacteria.1
They provide Omega-3 Fatty Acids: Walnuts are also a great source of omega-3 fatty acids which is a heart-healthy fat. These fatty acids may help reduce gut inflammation, both crucial for maintaining the integrity of the gut lining, by aiding the growth of beneficial gut bacteria.1
They provide antioxidants:
Walnuts contain an abundance of antioxidant compounds, called ellagitannins and flavonoids, that reduce inflammation and protect the digestive tract. Essentially antioxidants protect your gut cells from oxidative stress, which can lead to cellular damage and inflammation.1
They support the Production of Butyric Acid
Eating walnuts daily promotes the proliferation of bacteria that produce probiotics and butyric acid which helps maintain the health of the colon. Like Omega-3 Fatty Acids mentioned above, Butyric Acid helps encourages the growth of beneficial bacteria1
But are there studies that prove this?
From Science Daily, "Findings from the study, published in The Journal of Nutrition, show that consuming walnuts not only impacted the gut microbiota and microbial derived secondary bile acids, but also reduced LDL-cholesterol levels in the adults participating in the study;"2 More specifically "We found that when you consume walnuts it increases microbes that produce butyrate, a beneficial metabolite for colonic health. So the interaction of walnuts with the microbiome is helping to produce some of those health effects,"2
In addition, from the study, the article mentioned "The findings also show, with walnut consumption, a reduction in secondary bile acids compared to the control. "Secondary bile acids have been shown to be higher in individuals with higher rates of colorectal cancer," Holscher explains. "2. This suggests that reducing secondary bile acids might assist in reducing rates of colorectal cancer.
In conclusion, eat walnuts! They offer numerous benefits, taste great, and can be added in all types of dishes from breakfasts to main meals to snacks!
Eating a vegan diet can help reduce the symptoms of disease and can improve many other health conditions. It's also vital to eat a balanced vegan diet for optimal nutrition and for optimal vitamin and mineral absorption.
When you shop at Garden of Vegan, you get delicious meals and sides with high amounts of vegetables, fruits, nuts, seeds, and grains with high nutrient content. In addition, Garden of Vegan is 100% certified organic, gluten-free, preservative and additive-free, and 100% plant-based. So you can improve your diet by getting the healthiest organic, plant-based meals delivered directly to your home or office.
We aim to make getting healthy easier! Get started with healthy meals, side, and snack deliveries, or our super-fresh produce boxes. We also have meal plans for every lifestyle.
How can Garden of Vegan improve your health?
Garden of Vegan can help you with your health goals by making it easier for you to eat healthy nutritious foods:
1. Garden of Vegan delivers healthy, plant-based ready-made meals across Australia. Leave the food cooking and nutrition to us!
2. Garden of Vegan also delivers healthy sides, pantry items, and fresh produce boxes.
3. Garden of Vegan also has many meal plans to help you achieve your health goals.
So when you don't have the time or energy to prepare healthy food, let us help you improve and maintain your health and heart health. All Garden of Vegan delicious meals, sides, and produce boxes are certified organic and dairy-free, gluten-free, additive-free, and preservative-free. So you know you will be getting delicious meals, sides, and snacks that are super healthy as well.
Unable to cook healthy food and you are an NDIS participant? No problem! Garden of Vegan works with the NDIS program too.
Garden of Vegan's customers, including NDIS participants, can rest assured that our organic meals, produce, and pantry items are 100% organic and nutritious! And, NDIS participants only pay for the food cost component of the meals they order. You can learn more about Garden of Vegan NDIS plans and healthy meal delivery by filling out our NDIS form and we'll reach out to you as soon as possible.
We want people to be healthy! We are continually changing our menus and expanding our nutrition information online! Join our Newsletter and read our blog.
Additional health information from Garden of Vegan
Garden of Vegan Vitamin Guide:
Learn more about healthy foods and how you can increase your vitamin intake with healthy meals, sides, sauces, desserts, and pantry items at the Garden of Vegan Vitamin Guide.
References:
1. The #1 Nut for Gut Health, According to a Gastroenterologist - EatingWell
2. Walnuts impact gut microbiome and improve health - Science Daily
3. The Effects of Vegetarian and Vegan Diets on Gut Microbiota - National Library of Medicine
