When it comes to your gut health, make sure to eat a good diet, packed with fibre-rich foods and probiotics. However, a magical addition to your routine is dry fruits and nuts – t snacks that our grandmothers have always told us to eat in the morning.
Turns out, they were right all along.
Eating nuts significantly benefits gut health due to their high fibre content, healthy fats, and prebiotic compounds. All of these not only promote a healthy gut microbiome, but they also improve digestion and reduce the risk of many dreadful diseases.
Why are nuts beneficial for your gut health?
According to Harvard- and Stanford-educated Dr Saurabh Sethi, nuts are packed with unsaturated fats like omega-3s that reduce inflammation, thereby lowering the chances of free radicals that cause diseases and cancer, and support the growth of good gut bacteria.
Nuts are also a powerhouse of compounds like polyphenols, which get fermented by gut bacteria and produce beneficial byproducts that improve gut health. Doctors say fibre bulks up stool and promotes regular bowel movements – thereby preventing constipation and digestive issues.
Which is the best time to eat nuts and why?
Dr Sethi suggests morning hours are the best to eat nuts like almonds, as they are rich in vitamin E and magnesium that stabilize blood sugar levels and support cognitive function. Taking them before breakfast helps boost metabolic health and mental clarity as well.
Almonds are also packed with prebiotic properties and healthy gut bacteria, apart from increasing butyrate production and improving bowel movements. Apart from almonds, you can also snack on pine nuts, which contain pinolenic acid – a compound that suppresses appetite and supports fat metabolism. Pine nuts are super filling and prevent cravings by keeping you full for a longer time.
Also known as chilgoze in India, these crunchy nuts promote regular bowel movements, prevent constipation, and support a healthy gut microbiome. The fibre in pine nuts helps feed beneficial gut bacteria, contributing to overall digestive health.
Other benefits of eating nuts
While morning hours are the best to take care of your gut health, you can also eat a few other varieties of nuts for other functions of your body.
Energy
If you want to boost energy, eat a handful of walnuts as a mid-morning snack, along with a date and a few pistachios, especially if you plan to work out around that time.
Weight loss
For steady weight loss, almonds, walnuts, and soaked raisins are best eaten first thing in the morning or early in the day to allow them time to metabolise.
Digestive health
Morning hours are great for high-fibre options like prunes, figs, and raisins that can even prevent bloating.
Doctors say that since your metabolism slows at night, consuming dry fruits and nuts late can lead to bloating or indigestion. The natural sugars in dry fruits may ferment in the gut, leading to gas and discomfort.