6 reasons avocados are so good for your gut health

6 reasons avocados are so good for your gut health

Avocado may just be one of the healthiest (and most delicious!) foods on the planet. And we’re not just biased – the science says so, too. Especially when it comes to your gut!

To understand why these creamy green fruits can help keep your digestive system doin’ what it should, here’s a quick lesson on how the gut works.

Gut function 101

Your gastrointestinal tract is home to trillions of microbes, and around 90% of these are bacteria. There are many different species of gut bacteria (known as microbiome), and all have important functions. They break down food you eat, create nutrients, prime your immune cells, support the mucosal lining, and produce important substances such as short-chain fatty acids that the body can use as energy. Your microbiome even influences your brain function and mood!

But if those bacteria get out of balance, you can end up with all sorts of health issues, such as digestive problems (bloating, IBS), food sensitivities, skin disorders, and more. Worse still, researchers have linked poor microbiome to depression, obesity, type 2 diabetes, and even cardiovascular disorders.

Simply put – the better your gut health, and the better your whole body works. And good gut health starts with good foods – such as avo!

Here’s 6 reasons avocados are so good for your gut health.

Find this recipe here

1. Avos support gut bacteria

To do all that work, the microbes in your intestines need plenty of fuel. That fuel comes from dietary fibre. Like in avocados! Just half an avocado contains around four grams of fibre, which is 13% of your RDI (recommended daily intake).

A recent study found that people who ate avocado every day ended up with better gut health than those who didn’t. Just 12 weeks of eating avocado with one meal a day was found to produce greater numbers of good bacteria in their gut. They also had higher amounts of short-chain fatty acids (a major source of energy for colon cells) which showed that their microbiome were doing their job properly.
The avo-eaters had healthier poo, too! The researchers found that their poop contained more fat and fewer bile acids. Why is this interesting? Well, the study explained that it means they were absorbing less energy from their food – a good sign.  Higher levels of bile acids can also cause inflammation in the intestines, which can lead to a range of negative health effects.

2. Avos help you poop

Sorry – toilet talk ahead!
You’ve probably heard that fibre helps keep you regular. It sure does! Avocados contain soluble and insoluble fiber: both of which promote healthy bowel function. Soluble fiber is fermented by gut bacteria and absorbs water to become a gelatinous, viscous substance that makes poop easier to pass. Insoluble fibre helps to ‘bulk out’ your stools so that your digestive tract has something to work with.

3. Avos are rich in the right fats

Different types of fats have different effects on microbiome, and the fats in avocado are monounsaturated – the good kind! Numerous studies have shown that chowing down on foods rich in these monounsaturated fats increases certain species of beneficial microbiota. These species are known for their ability to boost production of those short-chain fatty acids (SCFAs) we mentioned above. SCFAs can boost gut health by strengthening the intestinal barrier and protecting against inflammation. Even better, increased SCFA production has been shown to prevent and reduce obesity and the dysbiosis that comes with it.

4. Avos are a source of potassium

This amazing electrolyte plays a big role in healthy digestion. Potassium assists with muscle contraction, including peristalsis: the wave-like movement of the smooth muscles in your digestive system. This is called peristalsis, and it’s essential for breaking down food and moving it from your stomach down through your digestive tract so that it can be absorbed. Peristalsis is also responsible for sending waste down and out of your body. In fact, low levels of potassium can mean peristalsis doesn’t happen as it should, which can lead to constipation.

5. Avos support collagen production

The vitamin C in your guacamole can help your tummy, too! The connective tissue that makes up the lining of your gut lining is almost entirely collagen, a valuable protein. Vitamin C stimulates collagen production, helping to maintain the strength and integrity of the gut barrier. Vitamin C is also a powerful antioxidant that helps to reduce intestinal inflammation that can break down the intestinal lining. Research has even suggested that Vitamin C lends a hand to improving microbial diversity and function.

6. Avos are packed with antioxidants

As well as Vitamin C, avocados contain a host of nature’s most powerful antioxidants. Vitamin E, carotenoids such as lutein and beta-carotene, and phenolic compounds such as gallic acid. Recent research has shown that the antioxidant compounds from foods such as avocado can protect your intestines from oxidative stress by promoting the growth of ‘good bugs’ in the gut. Antioxidant vitamins and carotenoids are also found to support the function of those healthy bacteria and keep inflammation on the down low so that the gut barrier stays intact.

A happy, healthy gut never tasted so good! Add an avo to your day and keep those gut bugs thriving.

Looking for more avo-nutrient goodness to read, find out 6 reasons eating avocados is great for your skin here