An avocado a day can be part of a healthy dietImprovement of intestinal floracontribute, as a new study shows. Avocados are healthy foods rich in fiber and monounsaturated fatty acids. However, until now it was not entirely clear how butter pears affect the microbes in the gastrointestinal tract. Researchers found that people who ate avocado as part of a meal every day had greater levels of gut microbes that break down fiber and produce metabolites that support gut health.
What is the effect of one avocado a day?
Study participants also had greater microbial diversity compared to people who did not receive meals containing avocado in the study. Microbial metabolites are compounds that gut bacteria produce and influence health, according to the study authors. Additionally, one avocado a day can reduce bile acids and increase short-chain fatty acids. So these changes correlate with positive health outcomes. The study included 163 adults between the ages of 25 and 45 who were overweight or obese but were otherwise healthy. They were given one meal per day to replace breakfast, lunch or dinner. One group consumed an avocado a day with every meal, while the control group consumed a similar meal but without the butter pear. Participants provided blood, urine and stool samples throughout the 12-week study. They also reported how much of the provided meals they consumed and recorded everything they ate every four weeks.
While other research on avocado consumption has focused on weight loss, participants in this study were not advised to restrict or change their diet. Instead, they consumed normal daily amounts, except that they replaced one meal with the one provided by the researchers. So the purpose of this study was to examine the effects of avocado consumption on the gastrointestinal microbiota, according to the study authors. The researchers tested the hypothesis that fats and fiber in avocados positively influence the gut microbiota. They also wanted to investigate the relationships between gut microbes and health outcomes. Greater fat excretion means research participants absorbed less energy from food. This was probably due to the reduction in bile acids. These molecules are secreted by the digestive system and allow the body to absorb fat. The team found that the amount of bile acids and fat in the stool were higher in the control group and lower in the avocado eaters.
Health Benefits
Different types of fats have different effects on the microbiome. The fats in avocados are monounsaturated, which are heart-healthy fats. According to the study authors, the soluble fiber content is also very important. A medium avocado contains about 12 grams of fiber, which goes a long way toward meeting the recommended amount of 28 to 34 grams of fiber per day. Most people consume around 12 to 16 grams of fiber per day. So by including avocados in their diet, those can get closer to the recommendation, the researchers say. Eating fiber is not only good for your health, but also benefits the microbiome. Humans can't break down fiber, but certain gut microbes can.This studySo shows that an avocado a day definitely belongs in the list of benefits for gut health.
