Including more nuts in your diet will have positive impacts on your overall health. Nuts are a natural source of vitamins and minerals with digestive benefits you may not realize. To get a healthy helping of natural fats, proteins, and carbohydrates, eating nuts would be the way to go.
Do Eating Nuts Give You Gas
On the other hand, there is one concern people have when it comes to increasing their nut intake - gassiness. It may not be something most people want to talk about but it’s nothing to be afraid of. It’s a healthy process your body goes through during the breakdown of anything you happen to consume. That said, can you get gassy after eating nuts? The short answer is yes but for extra clarification, there a number of foods that can cause you a little extra gas. This is why it’s important to remember, everything in moderation is your best option. This means following the nutritional recommendations from most servings.
For a deeper understanding of why nuts may give you a little gas, let’s take a look at the nutritional information.
Plentiful Fiber Of Nuts like Pecans
Nuts, like almonds, pecans, pistachios, and walnuts contain high amounts of fiber. What are the healthiest nuts you can eat? One serving of pecan nuts (at least 19 pecan halves) for instance, contains at least ten percent of your daily fiber needs. Fiber improves your overall digestive health because it’s one of the nutrients that the cells of your colon rely on to help digest everything you consume. There are two types of fiber, soluble and insoluble. Soluble fiber can be broken down by the body creating a gelatin-like mix that helps soften and move foods through your digestive tract. Insoluble fiber, like pecans, cannot be broken down by the body, thus leaving the food in a fibrous state which helps push what you eat through your digestive tract.
Incorporating enough fiber-rich foods in your diet can help keep you feeling full longer. This is because your body digests high-fiber snacks at a much slower rate than low-fiber ones. When food is breaking down this slowly in your system, you might feel a little bloated, gassy, and sometimes nauseous. Discomfort will not be a stranger if your body is not used to a high-fiber diet.
Phytates and Tannins
Seeds, legumes, beans, and nuts are high in fiber but they also contain two substances known as phytates and tannins. The human body cannot easily digest these, so properly preparing your raw nuts is one way of avoiding digestive issues. Phytates and tannins tend to bind to minerals, preventing said minerals from easily breaking down and being absorbed. The phytates and tannins work to let the seed, nut, bean, or legume know whether it’s time for it to germinate. Of course, this does not mean they can sprout while in the body. It just means the bound-up minerals make it harder for the body to fully absorb the nutritious content.
Pecans, for example, contain magnesium, copper, and zinc, minerals that do wonders for our bodies. Unfortunately, if you are feeling uncomfortably gassy from consuming too many nuts, it could be an indication that your body is struggling to process the phytates. A fair amount of tannins could also result in nausea. When foods don’t easily breakdown in your system it can cause some temporary digestive issues.
To stop the phytates and tannins from giving you an undesirable upset tummy, try soaking your raw nuts in water. This will help breakdown those substances, making it easier for your body to absorb what it needs from the pecans, sunflower seeds, or beans.
Everything In Moderation
It’s important to mention, having gas is a healthy human digestive process. However, if you are feeling overly gassy, nauseous, or just downright sick after consuming too many seeds or nuts, it’s recommended you consult a health professional.
All in all, consuming enough fiber-rich foods will support your digestive health while contributing to your energy levels. Pecans and other nuts contain a long list of antioxidants along with natural proteins and fats. The calories and carbohydrates provide natural energy to keep you moving. Nuts are a great choice for people looking to manage their weight while improving their blood pressure and cardiovascular health.
Now, even if you get a little gassy that’s no reason to give up on following a nutritious diet. Just follow the classic adage of eating everything in moderation. Have your handful of pecans or other favorite nut and wait to see how your body reacts. If your digestion isn’t all that phased, (except for a little gas), then it’s safe to say you can snack away.
Don’t forget to soak raw nuts before consuming them. To enhance the aroma and the flavor, consider toasting them. Try sprinkling some toasted pecans over your next salad for a fun, crunchy twist.