If you feel and look bloated after a few spoons of peanut butter, or a “healthy” handful of almonds, you’re not alone. Not all nuts are good for gut health. In fact, some of the most popular ones can wreak havoc on digestion and cause inflammation in your body.
Here’s why your go-to healthy snack might be messing with your gut; and the nut that’s best for digestion and de-bloating.![]()
The Hardest Nuts to Digest Instagram
Why Do Some Nuts Make You Bloated?
Nuts are marketed as clean, whole food snacks. But here’s the catch: “Not all nuts were created equal,” as Dr. Michael Lange puts it. Nuts contain plant defence chemicals in varying amounts, with some of the so-called healthiest nuts being highest in these unwanted compounds.
They’re called anti-nutrients, and while they exist to protect the plant, they can be harmful to your digestive system. Think: bloating, cramping, nutrient malabsorption, and even kidney stones.
You might be unknowingly eating nuts that:
-
Make it harder for your body to absorb minerals like calcium, magnesium, and zinc
-
Disrupt your gut lining and microbiome balance
-
Slow down digestion and cause water retention
-
Lead to painful kidney stones or gout
If you’ve struggled with these symptoms, eating almonds, cashews, or peanuts may be aggravating them or even part of the root cause.
Anti-Nutrients and Gut Health
1. Lectins – The Gut Irritant
If you’re familiar with Dr. Steven Gundry, you’re likely familiar with this “dangerous plant protein” and know why he favors macadamia nuts. Lectins are plant proteins that bind to carbohydrates. In small amounts, they’re unlikely to cause serious harm unless you have a particularly sensitive gut but in higher concentrations (like those found in peanuts and soy), they can irritate the gut lining and even contribute to leaky gut.
They’re especially problematic if you already have digestive issues, food sensitivities, or autoimmune concerns. Think of lectins as tiny saboteurs interfering with nutrient absorption and stirring up inflammation.
2. Phytic Acid – The Mineral Blocker
Phytic acid is often called a “mineral thief.” It binds to essential nutrients like zinc, magnesium, and calcium, making them harder for your body to absorb.
Almonds, Brazil nuts, and hazelnuts are particularly high in phytic acid. So even if your snack is packed with minerals on paper, your body might not be able to access them.
3. Oxalates – The Silent Inflammers
Oxalates are another class of plant defense compounds that can build up in the body and irritate tissues; especially the kidneys and gut. They’re found in high amounts in almonds, cashews, and even spinach.
Too many oxalates may contribute to bloating, inflammation, and even the formation of kidney stones in susceptible individuals. If you’re dealing with IBS, chronic bloating, or sluggish digestion, they could be a hidden trigger.
Read more about these in our viral Oxalates blog post.
The Best Nut for Digestion: Macadamia Nuts
Macadamia nuts are in a league of their own (yes, we may seem biased. But we’re not alone in recognizing this redeeming quality of macadamias.).
Unlike most nuts, they’re extremely low in anti-nutrients; with up to 91% less oxalate than almonds and significantly less phytic acid and lectins.
But that’s just the beginning. Here’s why they’re the #1 nut for gut health:
-
Gentle on the stomach – Naturally low in compounds that disrupt digestion
-
Best dietary source of healthy fats – Especially rare omega-7s (palmitoleic acid), which support gut lining and reduce inflammation
-
Nutrient dense – richest food in monounsaturated fats (the same kind found in olive oil), plus B vitamins and manganese
-
Low-carb and low sugar – So they don’t spike your blood sugar or cause insulin-related inflammation
They have very robust shells and do not have skin like almonds, which are often the main source of anti-nutrients and are hard to digest. Macadamias have a buttery, soft texture that’s easier to chew and digest than almonds or walnuts.
Not all nuts are good for gut health
Not all nuts are created equal - especially when it comes to digestion.
If you’ve been reaching for almonds, cashews, or peanuts and feeling bloated afterwards, it might be time to switch things up. High levels of lectins, oxalates, and phytic acid can silently sabotage your gut health and leave you feeling bloated and depleted. They can even contribute to painful, debilitating symptoms like kidney stones, gout, or IBS.
Macadamia nuts are the clear standout. With the lowest levels of anti-nutrients, powerful anti-inflammatory fats, and a naturally gut-friendly profile, they’re superior for healthy snacking that actually supports your gut health. And you know what they say: your gut is your second brain.
