The ONE bedtime snack that melts inflammation—doctors are shocked by this simple trick!

The rising popularity of pistachios is creating waves in the snack industry, particularly in regions like Dubai where chocolate-infused varieties have captured the public’s imagination. However, it’s not just their taste that has people buzzing; recent studies are unveiling the significant health benefits these green nuts offer, especially when consumed at night.

A study conducted in the United States, published in the journal Current Developments in Nutrition in July, found that nighttime consumption of pistachios can impact gut bacteria positively, specifically in adults with pre-diabetes. This research, which involved 51 participants, suggested that swapping out carbohydrate-rich snacks, such as toast, for pistachios could potentially reshape the gut microbiome—the ecosystem of microbes residing in our intestines.

Another study from 2023, featured in the journal Foods, reinforced these findings, showing that pistachios generally boost the number of beneficial gut bacteria more effectively than other nuts. But what makes these little green snacks so beneficial for our digestive health?

According to Dr. Federica Amati, head nutritionist at ZOE, pistachios are particularly nutritious because they are rich in fiber and polyphenols, nutrients that support the growth of gut microbes. “Think of them as feeding the good bacteria that help keep your gut happy,” she explained. Those who regularly consume pistachios tend to have a higher presence of microbes that produce short-chain fatty acids, like butyrate, which are instrumental in reducing inflammation and maintaining a healthy gut lining.

The importance of a diverse gut microbiota cannot be overstated; it is crucial for overall health, assisting everything from digestion to immune function. In terms of nutrition, a small serving of pistachios contains about 3 grams of fiber, contributing to the recommended daily intake of 30 grams. This fiber is particularly effective at reducing inflammation and promoting gut health.

Registered nutritionist Rob Hobson elaborated on the gut-friendly properties of pistachios, noting that these nuts contain dietary fiber and specific carbohydrates that function as prebiotics. “These feed beneficial gut bacteria such as Bifidobacteria and Lactobacillus,” he said. As these fibers ferment in the colon, they produce vital short-chain fatty acids, including butyrate, propionate, and acetate, which support immune function and help maintain a healthy gut lining.

Beyond fiber, pistachios are also high in essential compounds like polyphenols, tocopherols (a type of vitamin E), and lutein (an antioxidant), all of which contribute to gut health. “Polyphenols and antioxidants are metabolized by gut microbes, helping to modulate the composition and activity of the microbiota,” Hobson explained.

The healthy fats and protein found in pistachios play a role in slowing down digestion, allowing nutrients to travel further down the gut where fermentation occurs, which ultimately helps maintain a balanced microbiome. Opting for a handful of pistachios as an evening snack over sugary or salty alternatives not only enhances gut health but also reduces sugar and salt intake.

“Unlike high-risk snacks, pistachios don’t contain added sugars or emulsifiers that can disrupt your microbiome,” Hobson concluded. “Having a handful of pistachios as a snack or sprinkling them on your meals is a simple and delicious way to support your gut health.”

As the world continues to embrace healthier snack options, the nutritional benefits of pistachios offer a compelling reason to make them a staple in your diet. With their potential to improve gut health and reduce inflammation, these little green nuts are not just a tasty treat but a substantial contribution to well-being.