Snacking on walnuts just might be the perfect remedy for an inflamed colon. Rich in antioxidants, walnuts help reduce inflammation in the colon and repair a damaged gut.

This is according to researchers from the University of Connecticut Health Center (UConn Health) and Texas A&M University, who found that eating walnuts might protect against ulcerative colitis. This is a type of inflammatory bowel disease that causes inflammation and ulcers in the colon and rectum.

The researchers arrived at this finding after feeding mice either a walnut-free diet or a diet comprised of up to 14 percent walnuts (equivalent to 20 to 25 walnuts in humans). After two weeks, they induced ulcerative colitis in all the mice and let them eat the same diet over the next several days.

The mice that ate walnuts sustained far less injury in their colon compared to those on a walnut-free diet. The walnut supplementation also appeared to have enhanced the repair of their colon’s inner lining.

Walnuts protect against colon cancer and improve gut health

Eating walnuts can benefit your gut health in many ways. A 2016 study found that consuming walnuts alters the composition of your gut bacteria in a way that inhibits the development of colon cancer, which is the third most prevalent cancer in the world.

For the study, a team led by UConn Health researchers fed mice prone to colon cancer a typical Western diet either with or without walnuts. The mice that ate walnuts developed far fewer tumors in their colon than those on a walnut-free diet.

The researchers attributed this to walnut’s ability to push communities of gut microbes to “an ecology” that can potentially protect your gut against cancer. They weren’t sure exactly how this works, but past studies provided clues. For example, research showed that some gut bacteria digest fiber into anti-inflammatory compounds that might suppress tumor growth.

“There is accumulating evidence that eating walnuts may offer a variety of benefits related to health issues like cancer,” said Daniel Rosenberg, one of the study’s researchers. “This study shows that walnuts may also act as a probiotic to make the colon healthy, which in turn offers protection against colon tumors.”

A 2018 study also suggested that eating walnuts could raise the levels of a beneficial metabolite in your body. In particular, it showed that walnut increases the populations of the bacteria Faecalibacterium, Roseburia and Clostridium, all of which produce a metabolic byproduct called butyrate.

Butyrate helps prevent colon cancer, reduces inflammation, strengthens intestinal lining and regulates gut motility, among others.

The study also found that eating walnuts is associated with a decrease in the so-called secondary bile acids, which past research suggested contribute to colon cancer and damage gut tissues. In addition, it showed that walnuts feed beneficial gut bacteria, promoting gut health.

More science-backed health benefits of walnuts

Plenty of studies show that eating walnuts boosts your overall health. Here are a few more science-backed benefits of eating walnuts:

1. It improves heart health – Studies show that eating walnuts improves your blood pressure and cholesterol levels, both of which determine your heart health.
2. It boosts brain health – A study found that consuming walnuts helps slow cognitive decline in at-risk adults, including heavy smokers and individuals with poor cognition.
3. It protects women from breast cancer – A study found that eating two ounces of walnuts a day alters the expression of over 450 genes in breast tumors in ways that could inhibit tumor growth and improve disease outcomes.
4. It provides antioxidants – Research shows that walnuts have almost twice as many antioxidants as other nut varieties, including pecans, almonds, hazelnuts, peanuts and Brazil nuts. Antioxidants reduce inflammation by scavenging harmful free radicals.
5. It promotes weight loss – Researchers suggest that walnuts decrease feelings of hunger and help control your appetite. They credited these effects to walnuts’ ability to cause changes that affect how your brain processes food cues, which are stimuli that make you want to eat.
6. It increases male fertility – A study suggests that eating two ounces of different nut varieties a day greatly increases orgasmic function and sexual desire in men who eat a Western diet.
7. It provides healthy fats – Walnuts contain more alpha-linolenic acid (ALA) than any other nut variety. ALA is a type of omega-3 fatty acid known to fight inflammation.

Walnuts are incredible superfoods that are good for your gut. Rich in healthy fats and antioxidants, these amazing nuts also protect your heart and brain from disease and help you maintain a healthy weight. Eat more walnuts as part of a balanced diet to experience its health benefits.

Sources:

ScienceDaily.com 1

ScienceDaily.com 2

MedicalNewsToday.com

WJGNet.com

Health.com

LiveScience.com