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Almonds can help support the gut microbiome, study claimsKings College London, October 31, 2022A new study finds that eating 56 grams of almonds daily — the equivalent of approximately 46 almonds — can improve gut health by promoting levels of butyrate.The research involved three groups replacing their regular snacks with whole almonds, ground almonds, or an energy-equivalent control muffin.The authors conclude that incorporating almonds into the diet could be a way of increasing fiber intake without triggering gut symptoms.An important player in gut health appears to be butyrate, a short-chain fatty acid that supports the health of the microbiome itself.

Dr. Alice Creedon explained to Medical News Today: “Butyrate is important to gut health, as it acts as the primary source of fuel for the cells of the colon, allowing them to function correctly and optimally. It is also involved in signaling to the gut to initiate the process of nutrient absorption.”

“In addition,” said Dr. Creedon, “butyrate produced in the gut can enter the bloodstream where it is involved in the regulation of health in other areas of the body, such as the liver, brain, and lungs.”

The study demonstrates that eating a healthy handful of almonds each day promotes the production of butyrate.

Dr. Creedon’s research documents the benefits of eating about 56 grams, or 2 ounces, of almonds daily — that amounts to about 46 almonds.

“Butyrate supports the gut barrier, which keeps bacteria and other microbes from entering your blood. In doing so, butyrate can help to reduce inflammation, manage conditions like IBS [irritable bowel syndrome], and decrease gastrointestinal discomfort like bloating.

“Butyrate is produced through the fermentation of fiber in the colon. Therefore, increasing fiber in the diet, such as in almonds, increases butyrate levels, which has a positive effect on our gut health,” said Tallman.

Additional benefit of omega-3 fatty acids for the clearance of metabolites from the brain

Federation of American Societies for Experimental Biology, October 23, 2022

New research published online in The FASEB Journal suggests that omega-3 polyunsaturated fatty acids, which are found in fish oil, could improve the function of the glymphatic system, which facilitates the clearance of waste from the brain, and promote the clearance of metabolites including amyloid-β peptides, a primary culprit in Alzheimer’s disease.

To make this discovery, scientists first used transgenic fat-1 mice, which express high endogenous omega-3 polyunsaturated fatty acids (PUFAs) in the brain, to investigate the effect of omega-3 PUFAs on the clearance function of the glymphatic system. Compared to the wild-type mice, the fat-1 mice with enriched endogenous omega-3 PUFAs significantly promote the clearance function of the lymphatic system, including the Aβ clearance from the brain. Wild-type mice were supplemented with fish oil, which contains high concentrations of omega-3 PUFAs, and found that fish oil-supplemented mice also improved the clearance function of the glymphatic system compared to the control mice without fish oil supplementation. Omega-3 PUFAs help maintain the brain homeostasis, which may provide benefits in a number of neurological diseases, such as Alzheimer’s disease, traumatic brain injury, and sleep impairment, among others.

“These now-famous fatty acids have been the subject of major studies both in academia and industry. Just when we thought we had heard everything, here is something new, and it is provocative indeed,” said Thoru Pederson, Ph.D., Editor-in-Chief of The FASEB Journal. “This study should not turn attention away from the roles of these substances in maintaining vas