A new update on a popular saying about apples draws attention to an avocado or butter fruit, as a team of American scientists announced that eating avocados every day can help preserve beneficial gut microbes, adding that it helps break down fiber and reduce unhealthy acids, according to what I published. The British Daily Mail, citing the Journal of Nutrition.
A team of scientists from the University of Illinois said avocados are high in calories but provide the recommended daily intake of fiber and nutrients like potassium.
Avocado good for heart health
Researchers tested the effects of consuming avocado daily on 163 overweight or obese adults between 25 and 45 YEARS. The results prove that in addition to being full of nutrients such as potassium, eating avocados daily works to balance good and bad fats in the intestine and protect the heart from diseases because it also contains monounsaturated fats.
Volunteers who participated in the study ate a specific diet for 12 weeks, with half of them eating a meal containing avocados daily, while the other half consumed meals without avocados.
The researchers explained that their study was not aimed at recording the effect on weight loss but rather to examine the differences that avocado makes on gut health by taking samples of blood, urine, and stool.
Avocado increases beneficial microbes
The test results showed that those who ate avocados increased the good gut microbes, which break down the fiber. The researchers said that bile acid decreased with an appropriate increase in short-chain fatty acids.
Professor Hannah Holscher, the lead author of the study, said they wanted to test the idea that avocados’ fats and fibers positively affect the gut microbiome.
Avocado helps absorb less fat
Avocados are rich in fats. But the researchers discovered that while the avocado group consumed slightly more calories than the control group, that is, the one who did not eat avocados, more fat was excreted in the stool.
Professor Holscher said: “The increased secretion of fat means that the research participants were absorbing less energy from the foods they ate.”
Avocado reducing bile acids
This was most likely due to a decrease in bile acids, which are molecules secreted by the digestive system that allows the body to absorb fats.
Professor Holscher explained: “We found that the amount of bile acids in the stool was less and that the amount of fat in the stool was higher in the avocado group.”
12 grams of fiber
Professor Holscher noted that soluble fiber content is also essential. A medium avocado provides around 12 grams of fiber, which goes a long way towards meeting the recommended 28 to 34 grams of fiber per day.