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Walnut polyphenols are metabolized by gut microbiota to create bioactive, anti-inflammatory compounds. And adding more walnuts to your diet can help you reap these benefits for your digestive health. -
Adding fiber-rich foods like quinoa into your diet can help support your digestive health by promoting regular bowel movements and fueling beneficial bacteria in your gut. Eating a high fiber diet can help you maintain a moderate body weight. -
Due to their extraordinary water-absorbing capacity, chia seeds increase the volume of foods in your digestive tract, leading to increased fullness and decreased food intake. Chia seeds have numerous benefits, including lower blood pressure, improved blood sugar control, and higher fiber and omega-3 levels. -
In particular, if you aren't used to eating a lot of fiber, you could get stomach cramps and possibly diarrhea from eating a lot of pumpkin seeds at once. To help avoid this, don't eat more than a serving size (about ¼ cup) at a time. -
With a crisp, buttery and nutty taste, pecan nuts are great for snacking, as well as in ice creams, cakes and of course, pecan pies. Pecan nuts are a rich source of proteins, fibers, vitamin E and good fats (oleic acid) and other vitamins and minerals. They have been found to lower cholesterol levels in blood by up to 16%. -
Hazelnuts have a unique combination of polyphenol compounds, unsaturated fatty acids, and dietary fiber, which boost the number of microbes in the gut. That also improves your overall gastrointestinal health and makes it much easier to normalize your bowel movements. -
Brazil nuts are still far from the most popular nut in the U.S., but they’re gaining traction, especially among those following keto and vegan diets. Not only that, but research is showing that they may provide significant health benefits. -
Pistachios are the seeds of the pistachio tree. They’re usually green, and they taste slightly sweet. They’re called nuts, but botanically pistachios are seeds. People have been eating them for thousands of years. -
Almonds are high in antioxidants, vitamin E, protein, and fiber. Almonds may have health benefits, including supporting heart health and reducing blood pressure, among others. -
Figs are a good source of both calcium and potassium. These minerals can work together to improve bone density, which can, in turn, prevent conditions like osteoporosis. Studies suggest that a potassium-rich diet, in particular, can improve bone health and reduce bone turnover.
