Why Pistachios May Benefit Gut Health

Pistachios contain a unique combination of fiber, polyphenols, and plant-based compounds that emerging research suggest can positively influence the gut microbiota—the trillions of microbes living in our digestive tract. These bioactives seem to serve as “fuel” for beneficial bacteria, helping support digestive health, immune function, and overall wellness. Compared to other snacks, pistachios provide both “prebiotic substrates” (in simpler terms, pistachios provide nourishment to the good bacteria in the gut) and microbiome-friendly nutrients, making them a smart choice for gut health.

Below are a few recent studies on pistachios and gut health:

Riley TM, et al. Nighttime pistachio consumption alters stool microbiota diversity and taxa abundance compared to education to consume 1-2 carbohydrate exchanges (15-30 g) over 12 weeks in adults with prediabetes: A secondary analysis from a randomized crossover trial. Current Developments in Nutrition. 2025;107481.

• In a 12-week randomized crossover trial in adults with prediabetes, participants who consumed 57g of pistachios nightly experienced:
  • Significant changes in gut microbial composition compared to those who ate carbohydrate-rich nighttime snacks.
  • Increased abundance of beneficial bacteria, including Roseburia and uncultured Lachnospiraceae species, known for producing butyrate, a compound that supports colon health and reduces inflammation.
  • Decreased levels of potentially harmful or pro-inflammatory microbes, such as Flavonifractor, Eubacterium coprostanoligenes, and Blautia hydrogenotrophica.
• This study suggests that regularly eating pistachios may help nourish the gut by supporting the growth of helpful bacteria and reducing less desirable ones.