Boost Your Digestive Fire With Organic Nuts For Improved Gut Function!

Nuts are nutrient dense foods containing healthy lipids, dietary fiber and a range of essential vitamins and minerals. The beneficial effects of nut consumption are well documented in relation to cardiometabolic health, but less is known about the impact on gut microbiota and digestion.

Incorporate a variety of organic nuts into your diet to boost your digestive fire and encourage a healthy gut.

Nutrients

Nuts are an essential part of a healthy diet, offering protein, healthy fats and fibre. They promote satiety and help regulate body weight, as well as protect against heart disease and diabetes.

Including nuts in your diet can boost the gut microbiota and improve digestion. They contain a variety of nutrients, including probiotics, B vitamins, vitamin C, zinc, magnesium and iron. They are also a great source of healthy fats, especially omega-3 fatty acids.

Add some nuts to your morning oatmeal or yoghurt, or enjoy them as a snack on their own. To get the most benefit, choose organic nuts that have been processed in a way that is gentle on your gut. This will ensure they are free of any chemical residues that could interfere with your digestive health. Almonds, pistachios and walnuts have been found to enrich butyrate-producing bacteria in the colon. They are also known to improve digestion and protect against gastrointestinal tract inflammation.

Fiber

The dietary fibre found in nuts is a key player in ensuring optimal digestive health and function. This is because the good bacteria in your gut eat and ferment this fibre, which then produces short-chain fatty acids (SCFAs) that promote healthy bowel function and lower inflammation throughout the body.

These fatty acids also support your immune system, help regulate blood sugar and aid normal digestion. As a result, a balanced gut microbiota is linked to a healthy weight, better moods and reduced risk of chronic diseases like heart disease and diabetes.

Nuts are rich in prebiotic fibre, which is a form of non-digestible carbohydrates that provides a food source for the gut bacteria. This is because the intact cellular walls of most nuts provide a barrier against lipid digestion in the upper digestive tract, allowing nutrient-rich fats to reach the colon where they are potentially utilised by the gut microbiota. Early in vitro studies have demonstrated that nut consumption increases the number of bifidobacteria within the faecal microbiota. However, the results of randomised controlled trials on this topic have been mixed [15].

Omega-3 Fatty Acids

Omega-3 fatty acids are a group of polyunsaturated fats that perform several important functions in the body. They are derived from plant sources like nuts, seeds and leafy vegetables, and fish oils. The three main omega-3 fatty acids are alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). The body cannot make fatty acids, such as omega-3, so they must come from the diet.

Researchers have found that the gut microbiome may influence the absorption of omega-3 fatty acids, such as DHA. This is because the DHA-associated metabolite N-carbamylglutamate is produced by the gut microbiome.

The two main types of omega-3 fatty acids are EPA and DHA, which help keep your heart, brain and blood vessels healthy. You can get these from consuming oily fish and plant-based foods such as walnuts, flaxseeds and chia seeds. You can also take an omega-3 fatty acid supplement. The typical American diet contains 14-25 times more omega-6 compared to omega-3 fatty acids, so eating more omega-3 fatty acids can correct this imbalance.

Antioxidants

Nuts are rich in fibre, healthy fats and antioxidants, making them essential for optimal digestive health and function. A recent study has identified that nuts have a prebiotic effect on gut microbiota and may improve gastrointestinal symptoms.

The research was carried out via a systematic review and meta-analysis of RCTs that evaluated the impact of nut consumption on gut microbiota, stool frequency and/or symptoms. The results showed that consuming nuts resulted in an enrichment of butyrate-producing bacteria (Clostridium, Dialister and Lachnospira) while decreasing Parabacteroides.

Some people have a hard time digesting nuts, as they contain phytic acid and enzyme inhibitors designed to protect the seeds until conditions are right for germination. The best way to reduce the amount of phytic acid is by soaking, sprouting or fermenting the nuts. To do this, try soaking your nuts in apple cider vinegar for 30 minutes before eating them. This will help increase stomach acid and digestion, and make the nutrients more absorbable.

Frequently Asked Questions

Why should I buy organic?

Conventional agriculture has been linked to several health problems, including asthma, allergies, obesity, diabetes, cancer, birth defects, hormone imbalances, and other diseases. It is important to make informed choices about food purchases.

Here are some tips from the Environmental Working Group (EWG).

As much as possible, purchase organic fruits or vegetables

USDA organic labels can be found on meat, poultry (eggs, eggs), milk, cheese and yogurt as well.

Avoid processed foods labeled as "natural" or "no additives."

Carefully review ingredient lists. If an ingredient is not listed, it can be added during processing.

Choose fresh meats over frozen or canned ones. Foods that are frozen or canned often have less nutritionally-rich ingredients, such as high fructosecorn syrup.

Is organic food healthier?

There are two types: foods that we grow and those that we purchase from others. There are exceptions, but the majority of the time, both options will be available. Organic food is healthier because it doesn't contain any harmful chemicals, pesticides, herbicides, preservatives, or genetically modified organisms (GMO).

Organic food can be found in supermarkets throughout North America, Europe and Asia. Most grocery stores now carry organic food, making it easier for consumers to choose organic products.

Organic food is better tasting and healthier because it contains more vitamins and minerals. Organics are also grown without the use of pesticides or synthetic fertilizers, so they don't pollute our soils and water supplies.

The USDA regulates organic farming practices. They require farmers to follow strict guidelines so that organic produce can be eaten safely. There are over 30,000,000 acres of US agricultural land that has been certified organic.

Organic food is often less expensive than conventional food. Organic food is often cheaper than conventional food because it contains the same amount calories, protein, as well as nutrients. Organic farms don't have the expense of expensive chemical inputs, such as insecticides and/or fungicides. They can charge lower prices.

According to the Environmental Working Group Organic food is actually 10 percent more expensive per pound than conventionally grown food. Consider switching to organic foods if you are concerned about your health and the well-being of your family.

Organic food has become a popular alternative to standard American diets. While many believe organic food can only come from specialty markets and fine dining restaurants, it is not true. Organic food can be purchased in most grocery stores across the United States.

In recent years, organic food sales have been on the rise. Organic food market value in the US increased from $21 billion to $43 billion in 2007 to reach $43 billion in 2012.

Is organic the same as pesticide-free?

Organic food is naturally chemical-free and grows without pesticides. This means that organic foods are not subject to chemical pesticides or fertilizers.

Because organic produce does not contain harmful additives it has more nutrients that conventionally produced foods.

The USDA National Organic Program, (NOP), requires farmers to adhere to strict guidelines when cultivating organic crops.

These guidelines include soil preparation, crop rotating, pest control and water conservation.

Organic farming techniques also contribute to healthy ecosystems that benefit wildlife as well as natural habitats.

What are my top priorities when buying organic products

USDA-certified organic labels are desirable. This seal signifies that the product meets specific USDA standards. You will find the USDA Organic seal on all boxes, cartons and cans.

When you shop for meat, ensure that it comes from cows who are fed organic feed. Ruminants are cattle that chew their cud. Ruminant cattle have four stomach compartments: rumen, reticulum, omasum, and abomasum. All parts of an animal must be organically fed if the cow is going to be labelled '100% organic.'

Buy chicken from only organic chickens that have been fed 100% organic food and are not given antibiotics. Omnivore chickens can eat both plants as well as animals. Omnivorous chickens possess a digestive tract made up of a crop.

Buy dairy products that are 100% organically produced. Like ruminants and dairy cows, they have four stomach compartments. The fourth stomach compartment, the udder, is where milk comes from.

If you are buying other types of livestock, make sure to check the label to determine the percentage of their diet. For example, pork may be marked "95% organic" to indicate that 95 percent of the pork's feed is organic.

What is an organic food processor?

Organic food producers create products that are grown without pesticides and chemical fertilizers. These foods include fruits as well vegetables, grains and dairy products.

Organic food production is only possible on farms where the crops are grown naturally. This includes soil preparation, pest controls, and crop rotation.

Organic products must meet certain criteria established by USDA (United States Department of Agriculture) before they can be considered organic.

These guidelines help consumers access healthy, safe and nutritious foods.

Organic food has many benefits, including lower pesticide residues and higher levels of heavy metal contamination as well as better nutrition and flavor.

USDA Certified Organic products must be labeled with the seal "USDA certified organic".

This certification means that the product meets the standards laid down by the National Organic Program.

Organic food helps us eat healthier and also protects the environment.

Organic farming techniques preserve water and land. In addition, organic methods reduce greenhouse gas emissions, which cause climate change.

Organic agriculture uses less chemicals and reduces the amount of pollution runoff.

Because harmful gases such as ammonia or nitrates are less likely in the atmosphere, it also improves air quality.

There are many types of organic farming, including conventional, regenerative, agroecological, and permaculture.

Conventional farming is the use of synthetic inputs like pesticides or fertilizers.

Regenerative farming uses compost, cover crops, green manures, and other methods to improve the soil's health. It encourages biodiversity.

Agroecology emphasizes sustainable relationships between people and plants.

Permaculture promotes self sufficiency through the creation of systems that imitate nature.

How do you know if your food is organic?

Fresh ingredients are essential for any chef. That's because when we eat well, we feel better.

The same applies to our food. Organics are traceable back to the source and provenance of their products. We also know that it wasn't treated with harmful chemicals.

Organic foods are made without the use of synthetic pesticides and fertilizers, hormones, steroids, antibiotics, or genetically altered organisms (GMO). These substances are not permitted to organic farmers.

There is no art in growing organic crops. There are many methods to safely grow them.

Organic farming is often called sustainable agriculture. This is because organic farming uses less resources than conventional methods but provides enough nutrients for life to last.

Organic farming methods include crop rotations, composting manure and cover cropping. These techniques prevent soil erosion while improving water quality.

They reduce chemical runoff from waterways. Since most of us live in urban areas, we can find local farms that raise organic produce.

There are two types for organic products certification. The USDA National Organic Program certifies the one while the independent certifying agency certifies the other. Both require strict compliance with organic standards.

USDA seals, or O Seals, may be attached to certified organic products. These symbols indicate that the product meets federal requirements.

Statistics

• As for organic meat, regulations require that animals be raised in living conditions that accommodate their natural behaviours (like the ability to graze on pasture), fed 100% organic feed and forage, and not administered antibiotics or hormones. (usda.gov)
• Brands participating in this challenge are committed to using 100 percent sustainable cotton by 2025.[5] (en.wikipedia.org)
• Once certified by the USDA, it can fall into one of four categories: "100 percent organic", "organic," "made with organic ingredients," or "made with less than 70 percent organic ingredients. (en.wikipedia.org)
• Popular clothing brands, like Patagonia, are labelled as organic by using 100 percent organic cotton for many of their styles. (en.wikipedia.org)

External Links

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• A Review of Journal of Toxicology and Environmental Health: Cancer Risk and Occupational Pesticide Expositions: Part B: Vol 15, Number 4


• Genetically modified foods: safety, risks and public concerns--a review - Journal of Food Science and Technology

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• Home


• Organic Enforcement

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• PubMed Assessment of the micronutrient compositions of plant foods from conventional and organic agriculture methods.


• Comparison of the total phenolic and ascorbic acid content of freeze-dried and air-dried marionberry, strawberry, and corn grown using conventional, organic, and sustainable agricultural practices - PubMed

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• USDA

How To

Organic food: Are they healthier and better for you?

Organic foods are produced without the use of chemical pesticides and synthetic fertilizers. They are grown under natural conditions, without artificial inputs like pesticides, herbicides hormones, antibiotics, genetic engineering, and fungicides. Cover crops, crop rotation, crop rotation, composting animal manure as well as recycling wastewater are all organic farming practices.

In 2002, the USDA National Organic Program (NOP), was established to regulate the sale, purchase, labelling, production, and distribution of organic products in the United States. The NOP regulations ensure that organic agricultural products are produced according to federal standards outlined in the Federal Food, Drug, and Cosmetic Act. In addition, the NOP rules mandate that organic products must be free from prohibited substances, including pesticide residues, veterinary drugs, growth hormones, genetically modified organisms, irradiation, sewage sludge, industrial waste, and heavy metals.

Two types of certification programs are available in the United States for producers who wish to have their products labeled organic. One is for farmers and ranchers; one is for manufacturers. Both programs require that operations are audited annually to verify compliance with the strict standards. Many certifying agents offer this service, including CCOF Certified Organic Farmers & Ranchers (QA International), American Grassfed Association, and Quality Assurance International. These three organizations provide third party verification of farms following strict guidelines on environmental stewardship. labour practices, and animal care.

According to the USDA's Economic Research Service, organic agriculture accounted for $4.7 billion in sales in 2013. Retail spending on certified organic products reached nearly $1.5 Billion in 2013. This is a 23 per cent increase from 2009. This period saw a 12 percent increase in grocery store sales. Spending directly on organic produce grew by 29 percent while that on meat, poultry, eggs and seafood only grew by 1 percent.

Organic food is more expensive, but consumers believe its quality is worth the extra cost. Consumer Reports' 2015 survey found that 88% of respondents would spend more on organic food if it had higher nutritional values. A Health Affairs study also found that organic food consumers are less likely to develop health problems such as diabetes, cancer, obesity, heart disease, depression, and other diseases.

Even though there is no evidence organic foods cause or treat diseases, some studies show that they can improve overall health by reducing pesticide and other contaminants exposure. In 2010, a review that included 31 studies concluded that organically-raised beef had lower levels of parasites and toxic chemicals than conventionally reared beef. Similar conclusions were reached in a separate analysis of 11 other studies published in 2012.

The Environmental Working Group released a report in 2014 that analyzed data from USDA's Agricultural Marketing Resource Center. They found that there was a decrease in foodborne illness due to E.coli, salmonella, listeria moncytogenes or campylobacter. After 2006, when USDA required stricter organic standards in animal raising for human consumption, the group noted that E.coli O157 was less common among children and adults.

Resources:

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