Nuts are known to be a relatively healthy option to snack on because of their heart health benefits, healthy fat content, protein, and fibre. On the other hand, some find that consuming nuts results in some discomfort in the tummy or gastrointestinal issues.

According to research, the leading causes of stomach pain, especially after eating nuts, include nut allergies or intolerances, high-fat content, fibre, and the presence of antinutrients such as phytic acid and tannins.

However, it is possible to suggest some reasonable advice on how to decrease or avoid stomach pain after nut consumption: limiting portions, soaking/raw or roasting nuts, or slowly increasing fibre intake.

Not only does this make nuts a good source of food to incorporate into a healthy diet, but it is also essential to know the possible causes of stomach pain after consuming them.

This article will explore 4 reasons for stomach pain after eating nuts and what to do about it.

Experiencing Stomach Pain After Eating Nuts? Discover Possible Reasons!

1. Nut Allergy or Intolerance

Nut Allergy

Food allergy is one of the severe causes of stomach pains after consuming nuts. Tree nut allergies, which include almonds, walnuts, cashews, and pistachio allergies, may lead to various allergic symptoms that would impact the digestive system.

Some initial manifestations of an allergy might include stomach discomfort and, consequently, pain, nausea, vomiting, abdominal cramps, and diarrhea.

Nut Intolerance

It should also be noted that nut intolerance is different from allergies, and it usually does not affect the immune system. While it may not cause the usual symptoms associated with it, such as bloating and stomach pain, gas, and diarrhea, it is still capable of causing these symptoms in your digestive system.

Intolerance symptoms are less likely to occur as quickly as allergic reactions, playing out several hours after consuming the substance.

What to Do:

• For a patient with a suspected nut allergy, it is advised to refrain from consuming nuts before consulting an allergist for an accurate diagnosis. An allergist may suggest an elimination diet of foods that contain the allergen of interest or allergy skin tests.
• For nut allergy, restrict the intake of nuts, then gradually take a couple; its better to take the most accessible digested nuts, such as almond or macadamia nuts. You may also want to blanch or bake nuts so as not to burden the digestive system of the elderly.

2. High Fat Content

Nuts, as expected, are rich sources of fat, which are, however, healthy for the system; this may be a source of worry for those with sensitive stomachs.

The fat in nuts is challenging to break down, and some people may encounter problems if they are suffering from IBS or gallbladder problems or if they experience any trouble consuming fattening foods.

Excessive intake of fats leads to the slowing down of the stomach emptying system, resulting in bloating, stomach discomfort, and pain.

Why It Happens:

For instance, when you take foods with a high-fat content, such as nuts, the body has to secrete more bile to digest the fat.

If you have a bile-related issue, such as gallbladder dysfunction, or your digestive system is sensitive to high-fat foods, this process may lead to cramping and pain.

What to Do:

• Moderate your portion sizes. The portion size for nuts is about 1 ounce or about 1 handful, and it has between 160 and 200 calories and approximately 14 grams of fat. This is why one should try to restrict oneself to small portions; digestion starts to become a problem from time to time.
• Select lean nuts, such as almonds or pistachios, as they are slimmer in fat than macadamias or Brazilian nuts.

3. Fiber Overload

According to nutritional content, nuts are packed with dietary fiber, which is suitable for the digestive system as long as they are taken in moderation.

Nonetheless, moderation when consuming nuts can be detrimental since consuming too many of them will make the intake of fiber high, and this causes several digestive problems such as bloating, gas, constipation, or diarrhea.

Why It Happens:

Fiber aids in maintaining bowel movement because it increases the volume of the stool and promotes movement in the gut. But if the fiber intake is done excessively, the fiber ferments in the stomach, thus leading to the formation of gases in the tummy and, thus, bloating.

Fiber from the skins of nuts can be especially problematic to digestive systems due to their insolubility, and this may be worse for people with sensitive tummies or those with existing health complications in the digestive tract, such as IBS.

What to Do:

• Do not take a very high-fiber diet at once to have a chance to digest it since the body will need some time to adjust. But if that is unusual for your diet, having several servings of nuts might just overload your digestion.
• Choose nuts that contain less fiber; macadamia nuts, for instance, contain much less fiber than other nuts.

4. Phytic Acid and Tannins

Most nuts have compounds known as antinutrients, including phytic acid and tannins, that hinder digestion and cause stomach upsets. Phytic acid chelates with minerals such as calcium, magnesium, and iron, and hence, its uptake from the gut is limited.

Tannins are a kind of polyphenol that can cause irritation to the mucous membrane in the stomach and lead to such adverse effects as bloating, gas, and stomach pain.

Why It Happens:

Phytic acid and tannins are present in the outer layers of nuts and seeds as a natural defense mechanism. While they have some health benefits, such as acting as antioxidants, they can also cause digestive issues in people with sensitive stomachs or those who consume large quantities of raw nuts.

This acid can contribute to mineral deficiencies over time, while tannins may cause nausea or indigestion in some individuals.

What to Do:

• Do not eat nuts without soaking or sprouting in most cases. Soaking aids in the leaching of phytic acid and tannins from the nuts, hence lowering the antinutrient factor of the nuts.
• It is better to take roasted nuts instead of raw nuts since the roasting process can also lower the contents of phytic acid and tannins.

It is recommended to take nuts occasionally and not take large quantities of raw nuts at a particular time since this may cause digestive problems.

Conclusion

All in all, if you analyze the causes that make you uncomfortable with nuts, you can prevent these problems and continue to receive all the valuable nutrients included in nuts. If the symptoms continue, it is advisable to seek a doctors opinion to ensure that it is just a viral infection and not something else.

You may take it seriously if you have experienced these 4 reasons for stomach pain after eating nuts and what to do about it. Otherwise, it may be harmful to you.