Podcast Episode 175: Gut Health, Dietary Fiber & Avocados – Marisa Moore

This episode is sponsored by Fresh Avocados – Love One Today® and we thank them for their support of the podcast. Love One Today® is a leading source of the healthiest reasons and tastiest ways to enjoy fresh avocados. A science-based resource, it provides turnkey solutions that make it easy for health professionals to stay on top of the latest research and confidently recommend avocados.

Marisa Moore, MBA, RDN is a spokesperson for Fresh Avocados – Love One Today®.

Avocado Consumption Alters Gastrointestinal Bacteria Abundance and Microbial Metabolite Concentrations among Adults with Overweight or Obesity: A Randomized Controlled Trial published in the Journal of Nutrition

Avocados are a good source of dietary fiber and provide monounsaturated fatty acids, nutrients that have been independently connected to metabolic health benefits and the gastrointestinal microbiota. The objectives of this study were to evaluate the impact of avocado consumption on the gut microbiota and microbial metabolites and explore the relationship between the fecal microbiota, fecal metabolites, and health markers.

The study population included 163 adults ages 25–45 with a BMI (kg/m²) of at least 25. They were randomly split into 2 groups, each assigned to eat meals with the same number of calories, but either with or without a whole avocado once daily for 12 weeks.

Tune in to this episode with guest Marisa Moore, MBA, RDN to learn about:

• How fresh avocados, which are a good source of fiber, may play a beneficial role in gut health for adults with overweight or obesity
• How gut bacteria support nutrient absorption and why dietary fiber is the fuel your gut bacteria need to flourish
• Why fiber is included as a “nutrient of concern” in the Dietary Guidelines for Americans
• Actionable tips for boosting fiber in snacks, helpful ingredient swaps and easy-to-make recipes your gut and your taste buds will enjoy
• Valuable resources to discover more about avocado nutrition, gut health and more

It’s important to get enough insoluble fiber in your diet to have a healthy gut, and about three-quarters of the fiber in avocado is insoluble.”

As with all research, there are limitations to consider. While the results show differences in the microbiota between the avocado and control group, limitations include the exploratory assessment of the microbiota, potential for inaccuracy in self-reported meal consumption and dietary intake and lastly, inability to extrapolate the findings to adults within a healthy weight range or individuals with chronic disease. While the findings from one study cannot be generalized to larger populations, they do support a growing body of science that suggests this nutrient-dense food (avocado) plays a role in managing the digestive tract’s microbiome.

Marisa Moore, MBA, RDN

Marisa Moore, MBA, RDN is a nationally recognized registered dietitian nutritionist and communications and culinary nutrition expert. She helps busy people get on the path to lifelong health one morsel at a time. Her integrative and practical approach to providing simple and delicious recipes coupled with science-based nutrition advice is regularly featured in the nation’s leading media outlets including CNN, the TODAY Show, Dr. Oz. Show, Women’s Health, Prevention, and many more. She is a consultant to food and nutrition companies, contributing editor for Food and Nutrition Magazine and contributor to People, U.S. News and World Report, EatingWell and others. Before launching her consultancy, Marisa worked as an outpatient dietitian, corporate nutritionist for a restaurant chain, and managed the employee worksite nutrition program at the U.S. Centers for Disease Control and Prevention (CDC). She now spends her days doing a variety of work in front of and behind the camera as a media dietitian and content creator at MarisaMoore.com.  When Marisa isn’t in front of the camera or cooking up something in the kitchen, you can find her doing yoga, salsa dancing or hanging out with her dog, Biscuit.

Fruit fiber, such as pectin, has been shown to promote a healthy gut microbiome. One-third of an avocado contain 3 grams of fiber including 1.2 grams of pectin.”

Resources:

Study overview | Published study – Avocado Consumption Alters Gastrointestinal Bacteria Abundance and Microbial Metabolite Concentrations among Adults with Overweight or Obesity: A Randomized Controlled Trial – published in the Journal of Nutrition in August 2020

Featured recipes:

• Heart-Healthy Avocado, Black Bean and Corn Salsa
• Deconstructed Avocado Egg Salad

Fresh Avocados – Love One Today® Website | Facebook | Twitter | Pinterest | Instagram | YouTube | LinkedIn

Marisa Moore Website | Facebook | Instagram | Pinterest | Twitter

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Music by Dave Birk

Produced by JAG in Detroit Podcasts

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