Long appreciated for their nutritional profile, almonds today reveal another major advantage: their benefits for the intestinal microbiota.
A mechanism still largely unknown to the general public, but decisive for metabolic and cardiovascular health, as explained by Raphaël Gruman, dietician-nutritionist in Paris.
Almonds, a food that speaks directly to the microbiota
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The intestinal microbiota is a true conductor of health. When it becomes unbalanced, the consequences go far beyond the digestive sphere. “The microbiota directly depends on what we eat. To function well, good bacteria need to be nourished on a daily basis,” recalls Raphaël Gruman.
Almonds fully fit into this logic. “We can consider them to have prebiotic effects, as indicated in a recent review: they provide essential nutrients for good intestinal bacteria,” explains the nutritionist. Fibers, polyphenols and antioxidants act in synergy to support this fragile ecosystem. These promote beneficial bacteria and improve the balance and diversity of intestinal bacteria, which helps limit the proliferation of less favorable bacteria.
This action translates concretely into a modification of the composition of the microbiota. “We are observing an increase in protective bacteria such as Bifidobacterium, Lactobacillus, but also Roseburia, which is still little known and yet essential to good intestinal functioning,” emphasizes Raphaël Gruman. These bacteria participate in the production of key compounds for the metabolic and inflammatory balance of the body. »
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Microbiota, metabolism and weight: a counterintuitive effect
Beyond digestion, the intestine plays a major hormonal role. “When the microbiota is unbalanced, the body produces more hormones that stimulate hunger, and not enough of those that promote satiety,” explains Raphaël Gruman. Conversely, a balanced microbiota could contribute to better regulation of appetite, thus facilitating weight management.
Despite their energy density, a new consensus article has confirmed that almonds are not associated with weight gain. “They combine fiber, vegetable proteins and good fats, which increases satiety and limits cravings,” specifies the nutritionist. Eaten as a snack, they therefore constitute an effective relay between two meals.
“A handful of almonds, around 30 grams, provides 4g of fiber and 15 essential nutrients, and is a good snack to last between two meals, as an alternative to sugary snacks which can make you want to snack even more,” he says. This article showed that a higher consumption, of at least 50 g per day, could be accompanied by slight weight loss in some people. Improving the microbiota could also contribute to better blood sugar regulation, particularly in people at metabolic risk.
Intestine-heart axis: when the microbiota protects the cardiovascular system
Recent research confirms the existence of a close link between gut and cardiovascular health. “This is where we understand the link between microbiota and the cardiovascular system,” explains Raphaël Gruman. The intestinal bacteria stimulated by almond consumption contribute to the growth of beneficial bacteria and helps increase the production of short-chain fatty acids, notably butyrate, which are associated with health benefits. “By acting on the microbiota in this way, almonds can reduce inflammation and support metabolic function, which helps protect cardiovascular health,” explains the nutritionist.
A new axis of cardiometabolic prevention
Although research still needs to continue, current data converges on the same message: cardiovascular health also begins in the intestine. “Taking care of your microbiota also means protecting your heart health. Almonds, in addition to their already known nutritional benefits, therefore fully find their place in a nutritional prevention strategy focused on cardiometabolic health,” concludes Raphaël Gruman.
date:2026-02-14 16:01:00
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