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5 Nuts that improve digestion

5 Nuts that improve digestion

Published on June 7, 2020

Nuts are among the most nutritious edibles in the world. You can consume them as a daily snack or cook different foods with them. Studies have shown that eating an adequate number of nuts can have many benefits for the body, from improving brain function to boosting energy and even improving digestion.

Although all the nuts are helpful to the body, to choose nuts that improve digestion, you should find out what kind of nuts are easier to digest. In this post, we will introduce five nuts that are good for digestion.

How can nuts improve digestion?

Digestion is the process of breaking down the food you eat into its nutrients, such as vitamins, minerals, calories, and so on. The body uses these nutrients to grow, gain energy, repair cells, and digest. So, what is in nuts that can help with digestion? Fibre is one of the best things you can find in foods, which is helpful for digestion.

This essential can help you digest the foods you eat. Fortunately, most nuts are rich sources of fibre. It is recommended to consume 25 grams of fibre every day to avoid digestive problems. The following five nuts can improve digestion:


Almonds are high in vitamin E and fibre, which can improve digestive health by increasing good bacteria in the gut. Each one ounce of almonds contains 4 grams of fibre. It is also packed with healthy fats and protein. However, because of its hard texture, sometimes it is difficult to digest for some people. Therefore, it is recommended to soak almonds before eating. As a result, it will turn into a softer food, and the body can break it down easier.



One of the best nuts to improve digestion is cashews. This nut is not only a good source of dietary fibres but also rich in magnesium, which is another essential that can decrease several digestive diseases. Cashews contain oleic acid and palmitic acid, which are not produced by our bodies. Therefore, by consuming this nut, you can gain much of these fibres, which are good for digestion. However, you should be careful about the number of cashews you consume, because too much of it might cause bloating and intestinal gas production.


Chia Seeds

Chia seeds are also very beneficial for digestion. An ounce of chia seeds, equal to 2 tablespoons, contains 10 grams of fibre, which can provide almost one-third of the daily fibre needed for the body. Chia seeds are also rich in omega-3 fatty acids, which can boost brain function and are very helpful with digestion. However, it’s better to keep your daily consumption on an ounce, because more than that amount might cause digestive issues.  To avoid any digestive problems, it’s better to soak chia seeds before eating.


Brazil Nuts

Brazil nuts are high in potassium and magnesium. 1 cup, equal to 130 grams, of this nut, can provide 10 grams fibres, which is almost 40 per cent of your daily needs. However, you should take care of the numbers of Brazil nuts you eat, because consuming too many Brazil nuts might lead to toxicity. It’s better to keep your daily intake on 50 average-sized nuts.


If you want to improve your digestion, and at the same time lower the cholesterol level in your body, hazelnuts can help you achieve this goal. Hazelnuts are high in vitamin E, protein, healthy fat, and dietary fibre, which can support healthy bowel movements. Eating an adequate number of hazelnuts can help prevent constipation. Therefore, hazelnuts are one of the best nuts to improve digestion. An ounce of hazelnuts contains about 2.7 grams of your daily needed fibre.


How to make nuts easier to digest?

It might sound ridiculous! Because nuts are helpful with the digestive system, but at the same time, some people might have difficulty digesting them. Especially the nuts that have a hard texture, such as almonds.

But you can still get the boosting effects on your digestion if you wet them before eating. Put the numbers of nuts you want to consume in a bowl of water. Wait for at least half an hour to let it soak ideally. Then you can add a small amount of salt to make it tastier to eat.

Bottom Line

Nuts are healthy snacks, which have different health benefits to your body. You can add them to your salads or make different dishes with nuts. If you have digestive issues, some nuts high in fibre and magnesium can help you improve your digestive system.


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