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Photo:Photographer: Morgan Hunt Glaze, Prop Stylist: Phoebe Hausser, Food Stylist: Emily Nabors Hall
Photographer: Morgan Hunt Glaze, Prop Stylist: Phoebe Hausser, Food Stylist: Emily Nabors Hall
When we take care of ourgut health, we are not only supporting digestion but also potentially bolstering our immune system, mood and energy levels.The gut is home to trillions of microorganisms that can support nutrient absorption, reduce inflammation and may help lower the risk of some chronic diseases.
When it comes to nurturing our gut health, the food choices we make can significantly impact our microbiome. Among the various options available, nuts stand out as a particularly beneficial choice. With their crunchy textures and delightful flavors, nuts are not just a tasty snack but also a powerhouse of nutrients that support our digestive system.
But while all nuts provide digestion-friendlyfiber, you may wonder which nut tops our list as the best choice out there to help keep your gut health in tip-top shape. To dive deeper into this topic, we consulted a gastroenterologist to uncover which choice claims the title of the No. 1 best nut for gut health. The answer? Walnuts.
12 Foods to Improve Your Gut Health Overnight
The Benefits of Walnuts for Gut Health
Provides Fiber
A 1-ounce serving of walnuts contains 2 grams of fiber. (This amount is equal to 14 walnut halves.)“Fiber is beneficial to our microbiome,” explainsWill Bulsiewicz, M.D., a board-certified gastroenterologist and founder of the gut-health supplement company 38TERA. “Yet the vast majority of Americans are nowhere close to achieving even the minimum recommended amount of this nutrient,” he says.
Research backs this up. Adults who ate 42 grams (about 1.5 ounces) of walnuts each day for three weeks experienced an increase in “good” gut bacteria and a decrease in secondary bile acids, compared to a control period. Both of these benefits may play a role in colon cancer, inflammation and gastrointestinal diseases, according to one small study.
Provides Omega-3 Fatty Acids
Walnuts are also an impressive source ofomega-3 fatty acids, a heart-healthy fat that Bulsiewicz says is also good for gut health. These fatty acids may enhance the growth of beneficial gut bacteria, as well as help reduce gut inflammation, both crucial for maintaining the integrity of the gut lining.Thegut liningis a barrier that allows nutrients and water through to the bloodstream while keeping out toxins and bacteria. However, a breakdown in this lining (also known as leaky gut) will allow these bad actors through, which can lead to inflammation and other health problems.
Supports the Production of Butyric Acid
Butyric acid is a short-chain fatty acid that helps maintain the health of the colon. Research in Caucasian adults has found that consuming 1.5 ounces of walnuts daily promotes the proliferation of bacteria that produce probiotics and butyric acid.
An increased level ofbutyric acidis a plus for your microbiome because this fatty acid encourages the growth of beneficial bacteria while inhibiting harmful ones. It’s also associated with less inflammation in the gastrointestinal tract, supports intestinal function and promotes blood flow and gut motility to improve digestion.
Provides Antioxidants
Other Strategies to Support Gut Health
While eating walnuts may bolster gut health in different ways, it’s certainly not the only thing you can do. Here are other dietitian-recommended practices that can help keep your microbiome happy:
What Happens to Your Gut Microbiome When You Drink Alcohol, According to a Gastroenterologist
The Bottom Line
One simple way to support gut health is to include more walnuts in your diet. Walnuts are rich in fiber, fatty acids and antioxidants that promote healthy gut bacteria and a diverse microbiome for better gut health. And they’re versatile, too. Along with making them a go-to snack-time nosh, try ourSpinach Walnut Pesto,Walnut-Rosemary Crusted Salmonor any of our otherhealthy walnut recipes. Your gut health will thank you.
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Madison A, Kiecolt-Glaser JK.Stress, depression, diet, and the gut microbiota: human-bacteria interactions at the core of psychoneuroimmunology and nutrition.Curr Opin Behav Sci. 2019 Aug;28:105-110. doi:10.1016/j.cobeha.2019.01.011Sasso JM, Ammar RM, Tenchov R, Lemmel S, Kelber O, Grieswelle M, Zhou QA.Gut Microbiome-Brain Alliance: A Landscape View into Mental and Gastrointestinal Health and Disorders.ACS Chem Neurosci. 2023;14(10):1717-1763. doi:10.1021/acschemneuro.3c00127U.S. Department of Agriculture. FoodData Central.Nuts, Walnuts.Barber TM, Kabisch S, Pfeiffer AFH, Weickert MO.The Health Benefits of Dietary Fibre.Nutrients. 2020;12(10):3209. doi:10.3390/nu12103209Holscher HD, Guetterman HM, Swanson KS, An R, Matthan NR, Lichtenstein AH, Novotny JA, Baer DJ.Walnut Consumption Alters the Gastrointestinal Microbiota, Microbially Derived Secondary Bile Acids, and Health Markers in Healthy Adults: A Randomized Controlled Trial.J Nutr. 2018;148(6):861-867. doi:10.1093/jn/nxy004Fu Y, Wang Y, Gao H, Li D, Jiang R, Ge L, Tong C, Xu K.Associations among Dietary Omega-3 Polyunsaturated Fatty Acids, the Gut Microbiota, and Intestinal Immunity.Mediators Inflamm. 2021 Jan 2;2021:8879227. doi:10.1155/2021/8879227Kumar M, Pal N, Sharma P, Kumawat M, Sarma DK, Nabi B, Verma V, Tiwari RR, Shubham S, Arjmandi B, Nagpal R.Omega-3 Fatty Acids and Their Interaction with the Gut Microbiome in the Prevention and Amelioration of Type-2 Diabetes.Nutrients. 2022 Apr 21;14(9):1723. doi:10.3390/nu14091723Bamberger C, Rossmeier A, Lechner K, Wu L, Waldmann E, Fischer S, Stark RG, Altenhofer J, Henze K, Parhofer KG.A Walnut-Enriched Diet Affects Gut Microbiome in Healthy Caucasian Subjects: A Randomized, Controlled Trial.Nutrients. 2018 Feb 22;10(2):244. doi:10.3390/nu10020244Hodgkinson K, El Abbar F, Dobranowski P, Manoogian J, Butcher J, Figeys D, Mack D, Stintzi A.Butyrate’s role in human health and the current progress towards its clinical application to treat gastrointestinal disease.Clin Nutr.2023;42(2):61-75. doi:10.1016/j.clnu.2022.10.024Fan N, Fusco JL, Rosenberg DW.Antioxidant and Anti-Inflammatory Properties of Walnut Constituents: Focus on Personalized Cancer Prevention and the Microbiome.Antioxidants(Basel). 2023 Apr 22;12(5):982. doi:10.3390/antiox12050982Wastyk HC, Fragiadakis GK, Perelman D, Dahan D, Merrill BD, Yu FB, Topf M, Gonzalez CG, Van Treuren W, Han S, Robinson JL, Elias JE, Sonnenburg ED, Gardner CD, Sonnenburg JL.Gut-microbiota-targeted diets modulate human immune status.Cell. 2021;184(16):4137-4153.e14. doi:10.1016/j.cell.2021.06.019Zhang L, Liu Y, Wang X, Zhang X.Physical Exercise and Diet: Regulation of Gut Microbiota to Prevent and Treat Metabolic Disorders to Maintain Health.Nutrients. 2023;15(6):1539. doi:10.3390/nu15061539
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Madison A, Kiecolt-Glaser JK.Stress, depression, diet, and the gut microbiota: human-bacteria interactions at the core of psychoneuroimmunology and nutrition.Curr Opin Behav Sci. 2019 Aug;28:105-110. doi:10.1016/j.cobeha.2019.01.011Sasso JM, Ammar RM, Tenchov R, Lemmel S, Kelber O, Grieswelle M, Zhou QA.Gut Microbiome-Brain Alliance: A Landscape View into Mental and Gastrointestinal Health and Disorders.ACS Chem Neurosci. 2023;14(10):1717-1763. doi:10.1021/acschemneuro.3c00127U.S. Department of Agriculture. FoodData Central.Nuts, Walnuts.Barber TM, Kabisch S, Pfeiffer AFH, Weickert MO.The Health Benefits of Dietary Fibre.Nutrients. 2020;12(10):3209. doi:10.3390/nu12103209Holscher HD, Guetterman HM, Swanson KS, An R, Matthan NR, Lichtenstein AH, Novotny JA, Baer DJ.Walnut Consumption Alters the Gastrointestinal Microbiota, Microbially Derived Secondary Bile Acids, and Health Markers in Healthy Adults: A Randomized Controlled Trial.J Nutr. 2018;148(6):861-867. doi:10.1093/jn/nxy004Fu Y, Wang Y, Gao H, Li D, Jiang R, Ge L, Tong C, Xu K.Associations among Dietary Omega-3 Polyunsaturated Fatty Acids, the Gut Microbiota, and Intestinal Immunity.Mediators Inflamm. 2021 Jan 2;2021:8879227. doi:10.1155/2021/8879227Kumar M, Pal N, Sharma P, Kumawat M, Sarma DK, Nabi B, Verma V, Tiwari RR, Shubham S, Arjmandi B, Nagpal R.Omega-3 Fatty Acids and Their Interaction with the Gut Microbiome in the Prevention and Amelioration of Type-2 Diabetes.Nutrients. 2022 Apr 21;14(9):1723. doi:10.3390/nu14091723Bamberger C, Rossmeier A, Lechner K, Wu L, Waldmann E, Fischer S, Stark RG, Altenhofer J, Henze K, Parhofer KG.A Walnut-Enriched Diet Affects Gut Microbiome in Healthy Caucasian Subjects: A Randomized, Controlled Trial.Nutrients. 2018 Feb 22;10(2):244. doi:10.3390/nu10020244Hodgkinson K, El Abbar F, Dobranowski P, Manoogian J, Butcher J, Figeys D, Mack D, Stintzi A.Butyrate’s role in human health and the current progress towards its clinical application to treat gastrointestinal disease.Clin Nutr.2023;42(2):61-75. doi:10.1016/j.clnu.2022.10.024Fan N, Fusco JL, Rosenberg DW.Antioxidant and Anti-Inflammatory Properties of Walnut Constituents: Focus on Personalized Cancer Prevention and the Microbiome.Antioxidants(Basel). 2023 Apr 22;12(5):982. doi:10.3390/antiox12050982Wastyk HC, Fragiadakis GK, Perelman D, Dahan D, Merrill BD, Yu FB, Topf M, Gonzalez CG, Van Treuren W, Han S, Robinson JL, Elias JE, Sonnenburg ED, Gardner CD, Sonnenburg JL.Gut-microbiota-targeted diets modulate human immune status.Cell. 2021;184(16):4137-4153.e14. doi:10.1016/j.cell.2021.06.019Zhang L, Liu Y, Wang X, Zhang X.Physical Exercise and Diet: Regulation of Gut Microbiota to Prevent and Treat Metabolic Disorders to Maintain Health.Nutrients. 2023;15(6):1539. doi:10.3390/nu15061539
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
Madison A, Kiecolt-Glaser JK.Stress, depression, diet, and the gut microbiota: human-bacteria interactions at the core of psychoneuroimmunology and nutrition.Curr Opin Behav Sci. 2019 Aug;28:105-110. doi:10.1016/j.cobeha.2019.01.011Sasso JM, Ammar RM, Tenchov R, Lemmel S, Kelber O, Grieswelle M, Zhou QA.Gut Microbiome-Brain Alliance: A Landscape View into Mental and Gastrointestinal Health and Disorders.ACS Chem Neurosci. 2023;14(10):1717-1763. doi:10.1021/acschemneuro.3c00127U.S. Department of Agriculture. FoodData Central.Nuts, Walnuts.Barber TM, Kabisch S, Pfeiffer AFH, Weickert MO.The Health Benefits of Dietary Fibre.Nutrients. 2020;12(10):3209. doi:10.3390/nu12103209Holscher HD, Guetterman HM, Swanson KS, An R, Matthan NR, Lichtenstein AH, Novotny JA, Baer DJ.Walnut Consumption Alters the Gastrointestinal Microbiota, Microbially Derived Secondary Bile Acids, and Health Markers in Healthy Adults: A Randomized Controlled Trial.J Nutr. 2018;148(6):861-867. doi:10.1093/jn/nxy004Fu Y, Wang Y, Gao H, Li D, Jiang R, Ge L, Tong C, Xu K.Associations among Dietary Omega-3 Polyunsaturated Fatty Acids, the Gut Microbiota, and Intestinal Immunity.Mediators Inflamm. 2021 Jan 2;2021:8879227. doi:10.1155/2021/8879227Kumar M, Pal N, Sharma P, Kumawat M, Sarma DK, Nabi B, Verma V, Tiwari RR, Shubham S, Arjmandi B, Nagpal R.Omega-3 Fatty Acids and Their Interaction with the Gut Microbiome in the Prevention and Amelioration of Type-2 Diabetes.Nutrients. 2022 Apr 21;14(9):1723. doi:10.3390/nu14091723Bamberger C, Rossmeier A, Lechner K, Wu L, Waldmann E, Fischer S, Stark RG, Altenhofer J, Henze K, Parhofer KG.A Walnut-Enriched Diet Affects Gut Microbiome in Healthy Caucasian Subjects: A Randomized, Controlled Trial.Nutrients. 2018 Feb 22;10(2):244. doi:10.3390/nu10020244Hodgkinson K, El Abbar F, Dobranowski P, Manoogian J, Butcher J, Figeys D, Mack D, Stintzi A.Butyrate’s role in human health and the current progress towards its clinical application to treat gastrointestinal disease.Clin Nutr.2023;42(2):61-75. doi:10.1016/j.clnu.2022.10.024Fan N, Fusco JL, Rosenberg DW.Antioxidant and Anti-Inflammatory Properties of Walnut Constituents: Focus on Personalized Cancer Prevention and the Microbiome.Antioxidants(Basel). 2023 Apr 22;12(5):982. doi:10.3390/antiox12050982Wastyk HC, Fragiadakis GK, Perelman D, Dahan D, Merrill BD, Yu FB, Topf M, Gonzalez CG, Van Treuren W, Han S, Robinson JL, Elias JE, Sonnenburg ED, Gardner CD, Sonnenburg JL.Gut-microbiota-targeted diets modulate human immune status.Cell. 2021;184(16):4137-4153.e14. doi:10.1016/j.cell.2021.06.019Zhang L, Liu Y, Wang X, Zhang X.Physical Exercise and Diet: Regulation of Gut Microbiota to Prevent and Treat Metabolic Disorders to Maintain Health.Nutrients. 2023;15(6):1539. doi:10.3390/nu15061539
Madison A, Kiecolt-Glaser JK.Stress, depression, diet, and the gut microbiota: human-bacteria interactions at the core of psychoneuroimmunology and nutrition.Curr Opin Behav Sci. 2019 Aug;28:105-110. doi:10.1016/j.cobeha.2019.01.011
Sasso JM, Ammar RM, Tenchov R, Lemmel S, Kelber O, Grieswelle M, Zhou QA.Gut Microbiome-Brain Alliance: A Landscape View into Mental and Gastrointestinal Health and Disorders.ACS Chem Neurosci. 2023;14(10):1717-1763. doi:10.1021/acschemneuro.3c00127
U.S. Department of Agriculture. FoodData Central.Nuts, Walnuts.
Barber TM, Kabisch S, Pfeiffer AFH, Weickert MO.The Health Benefits of Dietary Fibre.Nutrients. 2020;12(10):3209. doi:10.3390/nu12103209
Holscher HD, Guetterman HM, Swanson KS, An R, Matthan NR, Lichtenstein AH, Novotny JA, Baer DJ.Walnut Consumption Alters the Gastrointestinal Microbiota, Microbially Derived Secondary Bile Acids, and Health Markers in Healthy Adults: A Randomized Controlled Trial.J Nutr. 2018;148(6):861-867. doi:10.1093/jn/nxy004
Fu Y, Wang Y, Gao H, Li D, Jiang R, Ge L, Tong C, Xu K.Associations among Dietary Omega-3 Polyunsaturated Fatty Acids, the Gut Microbiota, and Intestinal Immunity.Mediators Inflamm. 2021 Jan 2;2021:8879227. doi:10.1155/2021/8879227
Kumar M, Pal N, Sharma P, Kumawat M, Sarma DK, Nabi B, Verma V, Tiwari RR, Shubham S, Arjmandi B, Nagpal R.Omega-3 Fatty Acids and Their Interaction with the Gut Microbiome in the Prevention and Amelioration of Type-2 Diabetes.Nutrients. 2022 Apr 21;14(9):1723. doi:10.3390/nu14091723
Bamberger C, Rossmeier A, Lechner K, Wu L, Waldmann E, Fischer S, Stark RG, Altenhofer J, Henze K, Parhofer KG.A Walnut-Enriched Diet Affects Gut Microbiome in Healthy Caucasian Subjects: A Randomized, Controlled Trial.Nutrients. 2018 Feb 22;10(2):244. doi:10.3390/nu10020244
Hodgkinson K, El Abbar F, Dobranowski P, Manoogian J, Butcher J, Figeys D, Mack D, Stintzi A.Butyrate’s role in human health and the current progress towards its clinical application to treat gastrointestinal disease.Clin Nutr.2023;42(2):61-75. doi:10.1016/j.clnu.2022.10.024
Fan N, Fusco JL, Rosenberg DW.Antioxidant and Anti-Inflammatory Properties of Walnut Constituents: Focus on Personalized Cancer Prevention and the Microbiome.Antioxidants(Basel). 2023 Apr 22;12(5):982. doi:10.3390/antiox12050982
Wastyk HC, Fragiadakis GK, Perelman D, Dahan D, Merrill BD, Yu FB, Topf M, Gonzalez CG, Van Treuren W, Han S, Robinson JL, Elias JE, Sonnenburg ED, Gardner CD, Sonnenburg JL.Gut-microbiota-targeted diets modulate human immune status.Cell. 2021;184(16):4137-4153.e14. doi:10.1016/j.cell.2021.06.019
Zhang L, Liu Y, Wang X, Zhang X.Physical Exercise and Diet: Regulation of Gut Microbiota to Prevent and Treat Metabolic Disorders to Maintain Health.Nutrients. 2023;15(6):1539. doi:10.3390/nu15061539
