Almonds were also associated with improved cardiometabolic and inflammatory markers
A recent study published in npj Science of Food investigated how daily almond consumption affects gut and metabolic health in adults with overweight or obesity.
Researchers conducted a randomized, crossover-controlled feeding trial involving 15 adults, comparing a standard American diet with an isocaloric version that included a daily supplement of 42.5 grams of almonds over four weeks.
The findings showed that almond consumption significantly altered the gut microbiome, increasing beneficial bacteria such as Faecalibacterium prausnitzii and reducing opportunistic pathogens. This rebalancing of gut microbes fostered healthier ecological niches, thanks to symbiotic interactions between microbes and their metabolites. The almond diet also led to elevated levels of beneficial monosaccharides and greater microbial consumption of amino acids.
Beyond gut health, the study highlighted broader metabolic benefits. Regular almond intake was associated with improved metabolic homeostasis, driven by what researchers described as a “ketosis-like effect.” Participants also showed reduced markers of inflammation and improvements in hormones related to satiety. In short, the research suggests that adding almonds to your daily snack routine may offer a simple and tasty way to support gut health and improve cardiometabolic markers.
This study was supported by funding from the Almond Board of California.
Park, G., Johnson, K., Miller, K., Kadyan, S., Singar, S., Patoine, C., Hao, F., Lee, Y., Patterson, A. D., Arjmandi, B., Kris-Etherton, P. M., Berryman, C. E., & Nagpal, R. (2025). Almond snacking modulates gut microbiome and metabolome in association with improved cardiometabolic and inflammatory markers. NPJ Science of Food, 9(1), 35.