The new research indicates that eating 28 grams per day of peanuts or a teaspoon of herbs and spices can improve the composition of gut bacteria, which is an indicator of overall health, according to what was published by SciTechDaily.
Two separate studies conducted by nutrition scientists showed positive effects on the gut microbiome as a result of small changes in the regular diet.
It also plays a crucial role in regulating various body processes, such as metabolism and the immune system.
In turn, Professor Penny Chris-Etherton, Professor of Nutrition Sciences at Evan Pugh University in Pennsylvania, pointed out that “research has shown that people who have a lot of different microbes have better health and a better diet than those who do not have a lot of bacterial diversity.”
For the peanut study, published in the Journal of Clinical Nutrition, Prof. Chris Etherton and colleagues compared the effects of snacking on 28g of peanuts per day, versus a high-carbohydrate snack such as crackers and cheese.
At the end of the six weeks, which is the duration of the experiments, the participants who ate a snack of peanuts showed an increased abundance of Ruminococcaceae bacteria, a group linked to healthy liver metabolism and immune function.
In parallel, in the Herbs and Spices study published in the journal Nutrition, scientists analyzed the effect of adding blends of herbs and spices, such as cinnamon, ginger, cumin, turmeric, rosemary, thyme, basil, and thyme, to the diet of participants at risk of cardiovascular disease.
The team examined three doses – about 1/8 teaspoon daily, slightly more than 3/4 teaspoon daily, and about 1 1/2 teaspoon daily.
After four weeks, the participants showed an increase in the diversity of their gut bacteria, including an increase in Ruminococcaceae, particularly with medium and high doses of herbs and spices.
Professor Chris Etherton said: “Adding herbs and spices can help reduce sodium in the diet, as well as flavor foods in a way that makes them actually appetizing and delicious.”
Scientists continue to learn more about the relationship between gut microbiota and a range of health factors, from blood pressure to weight, as more research is needed to fully understand the implications.