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  PISTACHIOS: SUPPORTS GUT HEALTH 






A recent study from Penn State brings fresh insight into how what you eat before bed can shift the balance of bacteria in your gut—and why that matters, especially if you’re managing prediabetes. The research found that swapping your usual nighttime carbs for pistachios did more than add variety to the routine; it actually encouraged the growth of beneficial gut bacteria.

In the study, 51 adults with prediabetes replaced their typical bedtime carb snack—think a slice or two of whole-grain bread—with about two ounces of pistachios every night for 12 weeks. The results stood out: the pistachio group experienced a boost in helpful bacteria like Roseburia and other members of the Lachnospiraceae family. These microbes produce butyrate, a compound that supports the gut lining and helps reduce inflammation. At the same time, bacteria linked to adverse health impacts, such as Blautia hydrogenotrophica and Eubacterium flavonifractor, declined.

If you’re wondering why this matters for prediabetes, here’s the deal: most guidance focuses on blood sugar control, but this study highlights how the kind of snack you choose influences your gut microbiome, which plays a key role in managing blood sugar and inflammation. Lead author Terrence Riley notes that many people with prediabetes are advised to eat 15-30 grams of carbs before bed to keep blood sugar stable. Pistachios, which earlier studies suggest affect blood sugar similarly to carb snacks, might come with the added perk of supporting a healthier gut.

What’s more, the study’s randomized crossover design meant every participant tried both snack options, boosting the reliability of the findings. Senior author Kristin points out that these shifts in gut bacteria could lead to lasting improvements in metabolic health and might even slow the progression from prediabetes to Type 2 diabetes—though more research is needed to confirm this.

Pistachios aren’t the only foods that can help your gut, by the way. Other snacks and ingredients known for their gut-friendly qualities include Greek yogurt, packed with probiotics that introduce good bacteria directly into your system; fermented foods like kimchi and sauerkraut, which are rich in live cultures; high-fiber fruits such as apples and berries, which feed beneficial bacteria; and prebiotic-rich options like garlic, onions, and asparagus, which help good bacteria thrive. Incorporating a variety of these foods into your diet can create a more diverse and resilient gut microbiome.

This study was published in Current Developments in Nutrition and received funding from several organizations, including the American Pistachio Growers. While the findings don’t mean you should ditch all your carbs for pistachios, they do suggest that pistachios are a wise choice when it comes to late-night snacking.

Taking control of your health doesn’t require massive changes. Sometimes, swapping out just one snack can set off a chain reaction of positive effects. If you’re ready for expert guidance and personalized support on your wellness journey, check out ProTime-Fitness at ProTime-Fitness.org. Your gut—and your future self—will thank you.

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