Nuts are rich in protein, healthy lipids, vitamins and minerals. For most people, they are a valuable, nutrient-dense addition to a varied diet. For others, however, they can be a source of indigestion and gastrointestinal distress. Consult a physician or a qualified nutritionist for personalized advice about the role nuts should play in your diet.
Nut Allergies
Vomiting, abdominal cramps, indigestion and diarrhea are among the common symptoms of food allergies. Nuts are among the worst offenders. According to a 2006 review in the "British Journal of Nutrition," allergic reactions to nuts are especially severe compared to reactions to other food allergens. Nut allergies affect 1 percent of the population in the United States and the United Kingdom. If you suspect that you or your child has an allergy to nuts, consult your physician for testing and advice. Allergic reactions can grow more severe with subsequent exposure.
Rancidity
Nuts are a perishable food, especially when they are sold without their shells or hulls, their natural protective coatings. Nuts are rich in unsaturated oils, which are healthy fats. However, according to Robert Wolke, professor emeritus of chemistry at the University of Pittsburgh, unsaturated oils are especially vulnerable to oxidation, a process that leads to spoilage and rancidity. A bad taste is the first sign of rancidity. If you do end up consuming rancid nuts, indigestion and other symptoms of gastrointestinal distress can result. Shelled, roasted nuts generally stay fresh for up to five months when refrigerated and for up to a year when frozen. It's best to buy small amounts of nuts in order to reduce waste.
Diverticulosis
Diverticulosis is a digestive disease that is common among people over 60. Nuts, seeds, corn, and popcorn were once prohibited for people with diverticulosis because of the belief that these high-residue foods could aggravate the underlying disease and increase its symptoms, which include indigestion, abdominal tenderness, cramping, bloating and rectal bleeding. However, according to a 2011 article in the journal "Nutrition in Clinical Practice," this dietary restriction is not warranted based on current evidence. If you have diverticulosis, consult your physician about the diet that is best for you.
Soaking Nuts
Some advocates of raw food diets as well as proponents of Ayurveda, the ancient healing system of India, recommend soaking nuts before eating them in order to enhance their digestibility. In his book "Raw Food, Real World: 100 Recipes to Get the Glow," vegan chef Matthew Kenney contends that soaking nuts in filtered water not only makes them more digestible but removes all traces of bitterness, making roasting unnecessary. Kenney states that hard, dense nuts such as almonds, pistachios and hazelnuts should be soaked for up to eight hours, while softer nuts such as cashews, pine nuts and macadamias need only one to two hours.
References
- "Raw Food, Real World: 100 Recipes to Get the Glow"; M. Kenney, et al.
- "British Journal of Nutrition"; Food Allergy: Nuts and Tree Nuts; J.F. Crespo, et al.; November 2006
- "Washington Post"; Cracking the Code; Robert L. Wolke; January 2007
- "Nutrition in Clinical Practice"; Low-residue Diet in Diverticular Disease: Putting an End to a Myth; S. Tarleton, et al.; April 2011
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