Almonds aren’t just a tasty snack — they’re a nutritious one too. They’re a good source of protein and heart-healthy monounsaturated fats, as well as other important nutrients like fiber and vitamin E, research says. However, it’s important to be mindful of how many almonds you eat in one sitting. Due to their fiber content, eating too many almonds can sometimes lead to diarrhea, in some people. Here’s what you need to know about the connection between almonds and diarrhea, and how to consume them properly.
Fiber Content in Almonds
The U.S. Department of Agriculture has a measurement known as RACC, which stands for “reference amounts customarily consumed.” To put this in simpler terms, it essentially means the amount of a certain food that the average person eats in one sitting. In the case of almonds, 1 RACC is 30 grams (g) of almonds, which is equivalent to about 20 to 25 almonds.
Based on this measurement, 30 g of almonds contain 3.24 g of dietary fiber. Researchers at the MD Anderson Cancer Center explain that the daily recommendation for fiber is 25 g for women and 38 g for men. If you do the math, eating 30 g of almonds is equal to about 8 percent of your daily fiber intake for men or 13 percent for women. This portion size allows you to enjoy almonds while also eating other foods that are packed with fiber.
Effects of Eating Too Many Almonds
If, however, you don’t regularly consume a high-fiber diet, eating too many almonds in one sitting can cause some unexpected side effects. The Mayo Clinic suggests that adding too much fiber to your diet too quickly may lead to gastrointestinal symptoms like gas, bloating, and stomach cramping.
UCSF Health also adds that consuming insoluble fiber (a type of fiber that increases how quickly food passes through your digestive tract) can commonly cause diarrhea. Almonds are a good source of both insoluble and soluble fiber, so eating an excessive amount of almonds may lead to the watery stools that are common with diarrhea.
Remember to Add Fiber Gradually
If you enjoy almonds and don’t want symptoms like diarrhea or gas, it can help to increase your fiber intake gradually. Slowly introduce fiber-containing foods into your diet, and allow a few days for your body to get adjusted to that fiber content. Then, when you feel like your digestive tract is handling the fiber well, you can go ahead and slightly increase your fiber intake.
It’s also important to note that soluble fiber absorbs water, according to Mount Sinai. So, as you’re increasing your fiber intake, it’s important to stay hydrated and drink plenty of water throughout the day to avoid constipation.
Beware of Raw Almonds
While the fiber content in almonds is more likely to cause diarrhea if you consume too many, in some cases, salmonella may also lead to diarrhea. If you eat raw and unprocessed almonds, research suggests that there is a small risk that the nuts might be contaminated with salmonella bacteria. However, the risk of salmonella infections due to raw almond consumption is low in the United States, since California requires the pasteurization of all almonds, according to the Almond Board of California. (As an FYI, nearly 80 percent of the world’s almond supply comes from California.)
However, on the off chance that you do develop a salmonella infection by eating almonds imported from a different part of the world (or if you live in another country), you may develop some unwanted symptoms. These symptoms can include diarrhea, stomach cramps, fever, and vomiting, according to the Mayo Clinic. Fortunately, salmonella infections often go away on their own within a few days. But, if you experience persistent diarrhea, always check in with a healthcare provider for additional treatment options and support.
