Walnuts
Walnuts are a rich source of omega-3 fatty acids, which support brain, cardiovascular and digestive health.
Walnuts also contain high levels of polyphenols in the group of nuts. These compounds help balance the gut microbiome, support smooth digestion and limit constipation due to microbial imbalance.
A serving of about 28 grams of walnuts provides nearly 2 grams of fiber and about 10% of daily magnesium needs - a mineral associated with supporting bowel movements.
You can sprinkle walnuts on yogurt, oatmeal, salad, or cereal dishes. In addition, ground walnuts can also be used as a meat substitute in some vegetable dishes or as a seasoning for dips and sauces.
Funny pistachios
Nuts are a source of fiber, especially unsaturated fiber. This type of fiber helps increase stool volume, supports digestion and contributes to preventing constipation.
Nuts can also promote the production of butyrate - an important compound that helps nourish beneficial bacteria in the intestines and maintain a healthy digestive environment. When the gut microbiome is balanced, intestinal peristaltism also functions more stably.
Almonds
Almonds are one of the fiber-rich nuts, with about 4 grams of fiber per 28 gram serving. This type of nut can support the gut microbiome by promoting the production of short-chain fatty acids - important compounds that help maintain the health of the intestinal mucosa.
Almonds also provide about 20% of daily magnesium needs. This mineral helps the intestines retain water better, thereby supporting smooth bowel movements.
Almonds can be eaten directly, mixed into salads, yogurt, smoothies or used in energy-rich desserts and snacks.
