Want to improve your health without overhauling your entire lifestyle? Sometimes, the most effective changes are also the simplest. Instead of focusing on complicated diets or expensive supplements, a small adjustment to your evening routine could make a meaningful difference. Surprisingly, one everyday snack is drawing attention from researchers for its potential benefits: pistachios.
Pistachios: A Hidden Ally for Gut Health
Pistachios are more than just a flavorful snack. These small nuts are packed with plant-based protein, fiber, and healthy fats. According to a research, pistachios may offer benefits that extend past basic nutrition, including positive effects on the gut microbiome, which plays a role in digestion, immunity, and mood regulation.
In a study conducted by researchers at Penn State University in the United States, participants with prediabetes replaced their usual bedtime snack with 57 grams of pistachios every night for 12 weeks. The findings showed a meaningful increase in gut microbiome diversity, including a rise in beneficial bacteria.
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Gut-friendly Bacteria
Researchers observed a clear increase in bacteria from the genus Roseburia and the family Lachnospiraceae. These “good” bacteria produce butyrate, a short-chain fatty acid known for its anti-inflammatory effects. Butyrate also helps keep the intestinal lining strong and supports better nutrient absorption.
At the same time, levels of potentially harmful bacteria, such as Blautia hydrogenotrophica and Eubacterium flavonifractor, decreased. Since these microbes have been linked to heart and kidney problems, this shift suggests that eating these green nuts may help promote a healthier balance in the gut.
Why Eat Pistachios at Night?
Timing may play a role, particularly for people with prediabetes. Having a small amount of carbohydrates before bed can help keep blood sugar levels steadier throughout the night. By swapping a usual bedtime snack for these nutrient-rich nuts , participants got a light source of carbs along with fiber and healthy fats, while also giving their gut bacteria a boost.
As noted by Dr. Walter Adamson, for a sleep-friendly snack, try a small handful of pistachios (20–30 nuts) about an hour before bedtime. Their natural melatonin content may support your body’s nighttime rhythm, especially when eaten after sunset, as melatonin levels begin to rise.
