Nuts for Good Gut Health

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Nuts for Good Gut Health: How Nuts Can Improve Your Digestive System


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Nuts are loaded with good-for-you fiber, protein, and healthy fats that have the potential to help keep good gut health and your digestion functioning properly.


For many of us, what we eat often equates to how we feel—especially when it comes to our digestive health. But if you’re looking to improve your digestion, it’s time to turn your attention away from the cup of yogurt and towards a handful of nuts.

Nuts are loaded with good-for-you fiber, protein, and healthy fats that have the potential to help keep gut bacteria balanced and your digestion functioning properly. Plus, they’re incredibly versatile and easy to incorporate into meals or as a snack.

But before you reach for just any type of nut, there are some things you should consider first. In this article, I’ll show you how different types of nuts can benefit your digestive system and provide tips on how to consume them for maximum gut health benefits!

What Types of Nuts Are Best for Your Gut?

Nuts—rich in fiber and healthy fats—are a simple, delicious way to boost your digestive health. But which nuts are the best? Well, you may be surprised to learn that all types of nuts can help, depending on your gut needs.

For example, when it comes to fiber content, almonds and walnuts take the cake — each nut offers about 3–4 grams of dietary fiber per ounce. This helps keep digestion regular and relieve constipation.

Checkout 14 Natural Healing Ayurveda Remedies For Constipation

If you’re looking for an omega-3 fatty acid boost, then turn to pumpkin seeds or chia seeds, both of which contain healthy doses of omega-3s. Omega-3s help reduce inflammation in the body, including in the digestive tract.

If you’re looking to increase your beneficial bacteria population (and who isn’t!? ), then reach for cashews or pistachios — both contain prebiotic fibers that feed the ‘good’ bacteria in your gut and contribute to overall gut health.

So whatever type of gut health boost you seek, there’s a nut out there up for the task!

How Can Eating Nuts Help Improve Your Digestion?

It’s no secret that a healthy gut is essential for optimal functioning in the body. From nutrient absorption to weight management to mental health, a lot of how we feel and function on a daily basis is dependent on having natural, balanced gut flora. While there are many ways to support digestive health, one of the most delicious is adding nuts to your diet!

There are several reasons why nuts can make great foods for good gut health. First, they contain good amounts of fiber, such as oleic acid, which feeds the beneficial bacteria in your intestines. Second, they can help increase digestive juices that break down food and promote fat metabolism. Finally, they contain high concentrations of healthy fats and phytochemicals that give your system a boost.

In addition,

than those who don’t eat them at all! Eating a variety of nuts can support healthy digestion. The essential vitamins and minerals support the proper functioning of the body. So dig into some walnuts, almonds, cashews, or any other nut of your choice—your gut will thank you!

How much and how often should you eat nuts to support gut health?

Great question! We recommend that you eat around 1-2 ounces (or a handful) of nuts per day to help improve your gut health. Eating different types of nuts can also be beneficial, as they contain different types of vitamins and minerals.

If you’re going to snack on nuts, keep it to no more than two servings per day. If you’re adding them to meals, however, you can eat up to three tablespoons per day. This gives you the benefits of healthy fats and proteins without going overboard on calories.

It’s important to remember that nuts are best enjoyed in moderation, as too much can quickly add up in calories and fat. And make sure to choose raw or lightly roasted nuts instead of the heavily salted varieties!

Tips for People With Food Allergies When Eating Nuts

If you have food allergies and are looking to incorporate more nuts into your diet, there are a few things to keep in mind. First and foremost, get an allergy test done before eating any nuts so you know exactly which ones to avoid. Secondly, always take your time when trying out a new nut. Start with a very small amount and wait for any signs of an allergic reaction before eating more. Lastly, if you’re preparing nuts for others who may have allergies, it is important to be aware of cross-contamination when using the same kitchen tools or surfaces that have come into contact with an allergen.

Here are some tips to help you navigate eating nuts when you have food allergies:

  1. Do an allergy test to pinpoint which nuts you should stay away from
  2. Start with a small amount of the nut and wait for any allergic reactions
  3. Stay aware of cross-contamination — use different cooking surfaces or kitchen tools for foods that could cause reactions
  4. Consider substitutes for the allergens such as seed or nut butter

Recipe Ideas for Cooking With Nuts to Improve Digestion

Adding nuts to your meals is a delicious way to boost your gut health. Here are some recipe ideas that you can incorporate into your meals and snacks: -frying your favorite veggie medley with roasted almonds or cashews sprinkled over the top. You could also make salmon filets coated with chopped peanuts or pistachios—an easy yet delicious meal!


At the end of the day, adding nuts to your diet is a great way to promote a healthy digestive system and better overall health. Not only do nuts provide your body with beneficial nutrition like healthy fats, protein, and vitamins, but they also contain powerful compounds that can improve and protect your gut. Just make sure to choose the right kind of nuts and to practice portion control to make sure you’re not overdoing it.

So the next time you’re looking to promote good gut health, consider adding nuts to your diet. Not only will they help maintain your digestive system and provide a boost of energy, but they’ll also taste great and leave you feeling satisfied.

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