Can Almonds Cause Gas and Bloating?
Health ConditionsDigestive Health

Do Almonds Cause Gas and Bloating?

Do Almonds Cause Gas and Bloating?
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Updated on July 31, 2025
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Almonds are often considered a high-value snack — rich in nutrients, including vitamins, minerals, and heart-healthy monounsaturated fats. But some people experience uncomfortable gas and bloating after eating them. Here's more on how almonds support your body and how to tell if they're the culprit behind your digestive symptoms.

Health Benefits of Almonds

Almonds are tree nuts native to the Mediterranean region. One serving of almonds is usually 1 ounce, which amounts to about 23 almonds. This serving size provides 165 calories, 6 grams (g) of protein, 14 g of fat, 6 g of carbohydrates, and 3 g of fiber.

Though almonds may be calorie-dense, they are also nutrient-dense. They're an excellent source of vitamin E, healthy fats, fiber, and plant-based micronutrients, which contribute to helping reduce cholesterol and stabilizing blood sugar.

How Almonds Affect Your Digestive System

“Almonds usually do not cause bloating,” says Patricia Raymond, MD, a gastroenterologist with Sentara Princess Anne Hospital in Virginia Beach, Virginia. That being said, if you think that almonds could be related to stomach upset, it may be because of their fiber content.

Fiber is an essential part of a well-balanced diet, and there are two types you should know about. Soluble fiber helps with blood sugar and cholesterol control, while insoluble fiber helps pass food through your digestive system. It's worth noting that almonds contain primarily insoluble fiber.

The U.S. Food and Drug Administration (FDA) recommends getting about 25 g of fiber daily. If you're eating high-fiber foods, especially if this diet regimen is new or the increase in fiber wasn't gradual, you could experience some gastrointestinal discomfort. While fiber is important, too much of it can lead to bloating, gas, constipation, cramping, and diarrhea. So if you're having a few servings of almonds on top of an already fiber-filled diet, this could be the reason for your bloating.

How Almonds Impact Your Immune System

Another possible cause for discomfort after eating almonds could be allergy-related. Tree nuts — including almonds as well as walnuts, Brazil nuts, hazelnuts, cashews, and pistachios — are one of the eight most common food allergies, affecting about 1 percent of the U.S. population.

Everyone's immune system is different, and for those who have a tree nut allergy, symptoms can range from mild to severe. Mild allergic symptoms to almonds could involve digestive issues like gas, bloating, cramps, stomach pain, nausea, and vomiting. However, tree nut allergies can also be life-threatening if you have a severe allergy to them. That said, it's important to talk to your healthcare provider or visit an allergist if you suspect any concerns after eating almonds or other types of tree nuts. Simple diagnostic tests can get you the answer you need.

Other Common Causes of Gas and Bloating

Some amount of gas and bloating is normal, and we've all been there. However, other underlying medical causes can also lead to excessive belching and farting. These include:

  • Irritable bowel syndrome
  • Gastroesophageal reflux disease
  • Intestinal blockages

But underlying health conditions aren't the only culprits. Foods containing FODMAPS, a type of carb found in certain fruits and veggies, can also be to blame in people who are FODMAP-sensitive. “[FODMAPs] are carbohydrates that are poorly absorbed in the small bowel and then are consumed by small bowel bacteria,” Dr. Raymond explains. If you think FODMAPs may be contributing to your symptoms, talk to your healthcare provider to learn if eating low-FODMAP foods is worth a try.

Watch out for drinks and other types of foods, too. Many people who drink carbonated beverages like soda, beer, or energy drinks may experience bloating. Even sucking on hard candy or chewing gum can produce gas because of the air that you might ingest while eating these foods. And to release that swallowed air, you'll need to either burp or fart — and that's normal.

One thing is certain: If you're having frequent digestive symptoms, it's important to talk to your healthcare provider to get checked out and take steps to resolve the problem. While everyone experiences gas and bloating from time to time, excessive symptoms may warrant more support.

The Takeaway

  • Almonds are a type of tree nut that are rich in a variety of vitamins, minerals, and monounsaturated fats.
  • Almonds contain a significant amount of insoluble fiber, and eating too much fiber can result in gas and bloating.
  • People who are allergic to almonds may also experience digestive symptoms like bloating, cramps, or nausea.
  • Having underlying health conditions, eating foods high in FODMAPs, and drinking carbonated beverages are other common causes of bloating and gas.
EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Resources
  1. Almonds. Harvard T.H. Chan School of Public Health.
  2. Madan J et al. Effect of almond consumption on metabolic Risk Factors—Glucose metabolism, hyperinsulinemia, selected markers of inflammation: a randomized controlled trial in adolescents and young adults. Frontiers in Nutrition. June 23, 2021.
  3. Soluble vs. insoluble fiber. MedlinePlus. August 12, 2024.
  4. Dietary Fiber. U.S. Food and Drug Administration.
  5. Everything You Need to Know About Tree Nut Allergy. American Academy of Allergy, Asthma, and Immunology. December 11, 2023.
  6. Tree Nut. American Academy of Allergy Asthma and Immunology. June 28, 2023.
  7. Symptoms & Causes of Gas in the Digestive Tract. National Institute of Diabetes and Digestive and Kidney Diseases. June 2021.
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Julie Cunningham

Julie Cunningham, MPH, RDN, LDN, CDCES

Medical Reviewer

Julie Cunningham is a registered dietitian-nutritionist and a certified diabetes care and education specialist.

Cunningham received a bachelor's degree from Appalachian State University in North Carolina. She subsequently completed a master's degree in public health nutrition at the University of North Carolina at Chapel Hill.

Cunningham has worked in women's and children's health, cardiology, and diabetes. She has written for Abbott Nutrition News, Edgepark Medical HealthInsights, diaTribe, Babylist, and others. She is also the author of 30 Days to Tame Type 2 Diabetes.

A resident of beautiful western North Carolina, Cunningham is an avid reader who enjoys yoga, travel, and all things chocolate.

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Kayla McKiski is a health journalist and public health professional specializing in translating complex medical research into accessible content for diverse audiences. She has worked as a HealthDay reporter and contributed to various health communication platforms, including Livestrong and Mount Sinai Health communications. McKiski has coauthored peer-reviewed research in implementation science and was recognized for innovative entrepreneurship in mental health service delivery during her graduate studies. She is based in Durham, North Carolina.

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