The Nutrient: Almonds and gut health, Microbiome and RA, Food additive ban
Research
Can a handful of almonds improve your gut health? In this study, 87 healthy adults were either given a daily snack of 2 ounces of whole almonds, 2 ounces of ground almonds, or 2 muffins. After 4 weeks, researchers analyzed their gut microbiota, specifically looking at composition and diversity, short-chain fatty acids, and volatile organic compounds. Gut transit time, stool output, and gut symptoms were also measured. (What, you don't measure your stool output?)
Unfortunately neither almonds or muffins altered microbiome diversity or composition. What almonds were shown to improve was butyrate–a short-chain fatty acid that helps maintain intestinal barrier function (IE prevents leaky gut). Not only are almonds a nutrient-rich food, but they can also be helpful if you are struggling with digestive symptoms.
Takeaway
When given foods high in soluble fiber, a healthy microbiome can produce butyrate aka microbiome fuel. According to this research, another way to make butyrate is with a couple handfuls of almonds. Taking a fiber supplement can be expensive and can cause constipation, so it's nice to have a whole-foods option, too.
Note: Skeptics are going to ignore this research because it was funded by the Almond Board of California, which sounds like a conflict of interest and maybe it is, but who funds all the drug research? Manufacturers.
News
Newly discovered species of bacteria in the microbiome may be a culprit behind rheumatoid arthritis
Speaking of the importance of a healthy microbiome...
"These findings suggest that these gut bacteria may be activating the immune systems of people with rheumatoid arthritis. But instead of attacking the bacteria, their immune system attacks the joints."
Article
Additives in our processed food that are banned outside the U.S.
"Canadians don’t worry about potassium bromate, a possible carcinogen, in their toast because the ingredient has been banned in their country. Europeans don’t need to fret whether titanium dioxide causes DNA damage because food companies there can’t put it in their salad dressings. Here in the United States, things are a little more complicated."
I encourage people to make health decisions based on the risk, benefit, and cost. For example, is there a risk of eating potassium bromate? Yeah, it's a "possible carcinogen." Is there a benefit? No. Is there a cost? Yes.
To me, that's enough evidence to avoid it, so why sit around and wait for our governemnt to determine if it's an "actual carcinogen" or not? Good news: there's no potassium bromate in avocados or blueberries.
Words of the week
Always pushing forward, doing the hard thing, even the stupid thing, as long as it was the different thing. Tony was a big believer in failing gloriously in an attempt to do something interesting, rather than succeeding at being mediocre. “If it’s not interesting, we may as well be working a lunch counter,” Tony said.
– Tom Vitale from In the Weeds: Around the World and Behind the Scenes with Anthony Bourdain
Take care,
Dr. Rondo
Member discussion