The tasty snack you can eat before bed to ease inflammation

The world has gone crazy over pistachios as the obsession with Dubai chocolate has triggered a supply shortage.

But there may be a good reason. The tasty green snack is also a powerhouse of nutrients that help boost gut health, and if you eat it at night, it can be especially helpful for reducing inflammation and supporting immunity.

This is according to a study of 51 adults in the US, which found that nightly peanut consumption affected gut bacteria, but only in pre-diabetic adults.

Findings published in the journal Current Developments in Nutrition In July, suggest that replacing carbohydrate-based snacks like toast with pistachios can help reshape the gut microbiome (the ecosystem of microbes that live in your gut).

Another 2023 study published in the journal foodsfound that pistachio consumption generally increased the number of beneficial bacteria in the intestine more than other nuts.

So what makes pistachios so good for our intestines?

ZOE’s chief nutritionist, Dr. “They’re full of fiber and polyphenols, which are the kinds of nutrients that your gut microbes feed on. Think of them as things that feed the good bacteria that help keep your gut happy,” Federica Amati said. Independent.

“People who eat pistachios regularly tend to have more microbes that produce short-chain fatty acids such as butyrate, which are beneficial for reducing inflammation and maintaining a healthy intestinal lining.”

The microbes that live in the gut are thought to keep the body healthy, from supporting digestion to boosting the immune system. Everyone’s gut microbiota is unique, and diversity is key to a healthy gut.

Pistachios are rich in fiber, and just a small serving contains about 3 grams of the recommended 30 grams per day. This type of dietary fiber is beneficial to gut health because it reduces inflammation.

“These nuts contain dietary fiber and specific types of carbohydrates that act as prebiotics, meaning they feed beneficial gut bacteria such as Bifidobacteria and Lactobacillus,” registered nutritionist Rob Hobson said. Independent.

“When these fibers are fermented in the colon, they produce short-chain fatty acids such as butyrate, propionate, and acetate, which help maintain a healthy intestinal lining, reduce inflammation, and support immune function.”

In addition to fiber, pistachios also secrete compounds that promote gut health, such as polyphenols, tocopherols (a type of vitamin E) and lutein (an antioxidant).

“Polyphenols and antioxidants are metabolized by gut microbes and they modulate the composition and activity of the microbiota,” Mr Hobson explained.

The healthy fats and protein in pistachios help slow digestion, meaning nutrients move further down in the gut where fermentation occurs and help balance the microbiome, he added.

Choosing to eat a handful of pistachios instead of biscuits or chips in the evening will also reduce sugar and salt consumption; This is another way to improve gut health.

Mr Hobson concluded: “Unlike high-risk snacks, pistachios do not contain added sugars or emulsifiers that can disrupt your microbiome. Eating a handful of pistachios as a snack or sprinkling them into your meals is a simple and delicious way to support your gut health.”