It’s salad season, you know that means meals like this Grilled Chicken and Veggie Orzo Salad with Toasted Walnuts are making a regular appearance around here, so go ahead and bookmark this now. Not only is it full of flavor, but this walnut-rich recipe could be the start to better gut health.
If you know me, then you know my stomach ping-pongs back and forth between good to not so great. I’ve had a sensitive gut for what seems like forever. But through the years, I’ve learned to manage it with diet. That means finding foods and a diet that can positively impact my digestive system, foods like walnuts. One study found that eating a walnut-enriched diet (about 1.5 ounces per day) may have a positive impact on the gut microbiome by increasing good probiotic and butyric acid-producing bacteria. Butyric acid? It’s thought that this is beneficial for digestive health by helping to maintain the health of the colon.
And I just found out that in another recent study, healthy adults who ate 1.5 ounces of walnuts each day for three weeks experienced changes in their gut microbiome that are thought to provide benefits such as improved colon health, reduced inflammation, and reduced risk for gastrointestinal diseases. I’m loading up.
Do you see where I’m going with this? Not only are walnuts a power food for gut health, as suggested by research, but they’re also great tasting and add all the crunch and texture to any dish. They’re also the only tree nut that is rich in omega-3 ALA – they have 2.5g per a one- ounce handful. Yay to more food finds like this—load up, eat up and enjoy the benefits!
Lucky for me, the boys and Naomi consume walnuts like other people eat chocolate—by the pound. We add them in wherever we can—granola for crunchy bites, smoothies for added thickness, salads for taste and texture, baked goods for flavor and crunch, and to savory dishes for added nuttiness and extra bite.
- [Press Release] https://www.medege.com/clinicianreviews/article/157307/preventive-care/expert-eat-walnuts
- [Press Release] https://www.eurekalert.org/pub_release/2018-05/uoic-wig050318.php