WALNUTS COULD IMPROVE OUR GUT HEALTH - They are rich in fibre, alpha-linoleic acid (an essential fatty acid), manganese, biotin and other health-boosting nutrients. And now a study suggests that the humble walnut could promote gut health. Research published in The Journal of Nutritional Biochemistry suggests that walnuts make beneficial changes to gut bacteria.

It was found that walnuts in the diet increased the diversity of bacteria in the gut and other non-related studies have associated less bacterial diversity with obesity and bowel disease. Walnuts increased several bacteria typically associated with probiotics, suggesting walnuts may act as a prebiotic. Prebiotics are foods that feed the ‘good’ bacteria in the gut and include foods such as onion, garlic, cruciferous vegetables (broccoli, cabbage and cauliflower), lentils and beans. A plant-based diet rich in fresh fruits and vegetables nourishes a healthy gut.

A greater diversity of bacteria in the gut is increasingly being associated with an improvement of overall health outcomes. Walnuts have previously been linked to an improvement in colon health and are a great addition to a healthy diet. Try adding them to breakfast cereal or porridge, smoothies, soups or salads.