New research from Pennsylvania State University suggests that adding an ounce of peanuts to your diet, as well as herbs and spices to your food, may improve your health by increasing the abundance of gut bacteria.
The human gut microbiome is a collection of trillions of microorganisms that live within the intestinal tract. A healthy gut microbiome is characterized by a diverse and balanced population of beneficial bacteria.
Gut health is important for general well-being. The microbiome plays many key roles in promoting the smooth daily operations of the body. The intestinal microbiome or microbiota is involved in functions such as digestion, immunity and mental health.
In two separate studies, nutritional scientists studied the effects of small changes to the average American diet and found improvements in the gut microbiome. Eating Peanuts as a Snack Penn State researchers compared the effects of eating 28 grams (about 1 ounce) of peanuts a day with a higher-carbohydrate snack: crackers and cheese.
At the end of the six weeks, the participants who ate the peanut snack showed increased abundances of Ruminococcaceae, a group of bacteria linked to healthy liver metabolism and immune function. The study was published in the journal Clinical Nutrition.
Add herbs and spices to food
In the herbs and spices study, which was published in The Journal of Nutrition, scientists looked at the impact of adding blends of herbs and spices, such as cinnamon, ginger, cumin, turmeric, rosemary, oregano, basil, and thyme, to diets. controlled trials of participants at risk of cardiovascular disease.
The team looked at three doses: about 1/8 teaspoon per day, just over 3/4 teaspoon per day, and about 1 1/2 teaspoons per day. At the end of the four weeks, the participants showed an increase in the diversity of gut bacteria, including an increase in Ruminococcaceae, especially with the medium and high doses of herbs and spices.
Large families of bacteria found in the human intestine include Prevotella, Ruminococcus, Bacteroides, and Firmicutes. In the colon, a low-oxygen environment, are the anaerobic bacteria Peptostreptococcus, Bifidobacterium, Lactobacillus, and Clostridium. These microbes are thought to prevent the overgrowth of harmful bacteria by competing for nutrients and binding sites on the mucous membranes of the intestine.
Nutritionists consider the average American diet to be far from ideal. People could benefit from adding herbs and spices to their food, it is also a way to spice up food and make it delicious by reducing sodium intake. “It’s such a simple thing that people can do,” said Penny M. Krisetherton, professor of nutritional sciences at Evan Pugh University, Penn State.
