Why Eating Nuts Upsets Your Stomach
So you went on a health kick and started eating more nuts
You pack pecans as a mid-morning snack, you slather almond butter on apple slices, and you top your salads with chopped walnuts.
You did all of this to be healthier, but instead of feeling better, you feel bloated, gassy, and uncomfortable after eating. Whats the deal?
Nuts And Galactooligosaccharides: How Galactooligosaccharides In Nuts Can Cause Gas
Galactooligosaccharides or GOS are made of plant sugars connected in chains. Although oligosaccharides belong to the categories of fiber, currently, they are not counted as dietary fiber on food labels in the United States.
They are present naturally in nuts, legumes, seeds, dairy products, and some root vegetables.
Commercially, GOS is used as an ingredient of prebiotic functional food.
Unlike probiotics which are made up of good bacteria that keep your digestive health, prebiotics comprises of nutrients that help you feed and strengthen your good gut bacteria, including Bifidobacteria and Lactobacillus.
Multiple clinical trials have also shown that GOS may help decrease the severity of mild constipation. GOS help softens the stools as well as facilitate and increase the bowel frequency of constipated people.
Since GOS is in the form of carbohydrate chains, you need to break it down into single sugar units first before your body can absorb it.
Sadly, humans bodies do not have the necessary enzymes to carry out this task.
So similar to fiber, GOS will slide through your GI tract and reach your colon intact where it meets your intestinal bacteria.
Your gut bacteria have the enzymes needed to break the GOS down and use them as a source of energy. This is how GOS feed your bacteria and make them grow.
Again, similar to fiber digestion in the colon, the bacteria will release gas when they digest GOS.
Watch Your Wheat Intake
In many cases, bloating from wheat products is often linked to a food sensitivity or an allergy to wheat- and gluten-rich foods. This food sensitivity or allergy is vastly different than Celiac diseasean abnormal immune system reaction to gluten, Dr. Shemek says. People who are allergic or sensitive to wheat are often fine with other grains. We are not eating the same wheat grain our grandparents did. Today, grains have been hybridized and genetically modified to achieve larger crops, which has had a negative effect on our bodies, especially our digestive health.
Replace wheat options with ancient grains such as einkorn, which includes minimal gluten and contains digestible protein for those who have sensitivities. Other great options include quinoa, millet, and amaranth. In addition, swap wheat-based pasta with zucchini noodles or cauliflower rice, and replace bread with romaine lettuce or collard greens.
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Broccoli And Other Cruciferous Vegetables
The cruciferous vegetable family includes broccoli, cauliflower, cabbage, brussels sprouts and several others.
These are very healthy, containing many essential nutrients like fiber, vitamin C, vitamin K, iron and potassium.
However, they also contain FODMAPs, so they may cause bloating in some people .
Cooking cruciferous vegetables may make them easier to digest.
What to eat instead: There are many possible alternatives, including spinach, cucumbers, lettuce, sweet potatoes and zucchini.
Instead Of Hummus Or Sugar
Bean dips like hummus, which is made of gas-causing garbanzo beans , can bloat you up and the same goes for lentils, black beans, and peas, Dr. Schnoll-Sussman says. Meanwhile, sugar-free dressings and dips often contain stomach-irritating artificial sweeteners. Processed spreads can also contain lots of salt, while simple condiments made with mustard, tahini, pesto, oil and vinegar, relish, salsa, or unsalted nut butter tend to make better choices.
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Soda And Carbonated Drinks
Drinking carbonated beverages can often cause you to swallow excess air, which leads to bloating. That air has to go somewhere, and once it passes from the stomach to the intestines, it cant escape your body as a burp, says Taylor.
Instead of carbonated beverages, increase your intake of water. Not only will it relieve your bloating from carbonation, studies show increasing your water intake can help you lose weight if youre trying to.
It Might Mess With Your Blood Sugar
Many commercially sold jars of peanut butterhave a wonderfully simple, wholesome ingredient listbut not all. Some brands load their formulas with added sugars. If you’ve whipped up a PBJ with high-sugar peanut butter, it may throw your blood sugar for a loop . Consuming too much sugar in one sitting can lead to the dreaded spike-and-drop of blood glucose that leaves you feeling shaky and fatigued.
Ward off sugar crashes by choosing a no-sugar-added product.
“A simple way to find a high-quality peanut butter is to flip the jar around and check the ingredients label,” says dietitian Caroline Thomason, RD, CDCES. “Simple is best here, and if you can find a jar with the only ingredients listed being ‘peanuts and salt,’ then you have yourself a high-quality nut butter.”
Not sure which peanut butter to buy? Check out our list of the top 20 peanut butters!
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Peanut Butter And Peanut Intolerance
You may also experience gas and bloating after consuming peanut butter if you have a food intolerance, specifically, peanut intolerance.
Studies show that over 20% of the population in industrialized nations has a food intolerance.
According to the American Academy of Allergy, Asthma & Immunology, you have food intolerance or sensitivity if you have a hard time digesting certain foods.
Normally, food intolerance reactions are linked to the amount of food you eat and may occur if you exceed a certain limit. This threshold level, however, may differ from person to person.
Unlike a food allergy, food intolerance does not involve your immune system and result in milder digestive issues.
Still, it can be hard to differentiate food intolerance from food allergy.
Common symptoms of food intolerance include:
- The buildup of intestinal gas
- Headache or migraine
You may develop symptoms of food intolerance immediately, or after 12 to 24 hours.
If you mainly feel gassy right after eating peanuts or peanut butter, chances are, you have a peanut intolerance rather than a peanut allergy.
Depending on the severity of your peanut intolerance, you might still be able to consume some peanut butter occasionally without issues.
Still, its best to consult with a medical professional to rule out other potential digestive conditions.
Why Do Peanuts Make Me Gassy
. Similarly, it is asked, do Peanuts cause gas?
They contain high amounts of protein, fiber and healthy carbs, as well as minerals such as iron, copper and manganese. Because of their high fiber content, they can cause bloating in sensitive individuals. These sugars may contribute to excessive gas production and bloating.
Secondly, why do peanuts make me burp? Acid reflux occurs when stomach acid flows back up into your esophagus. Peanut butter generally isn’t considered to trigger acid reflux, but it may affect some people differently. Although peanut butter has several health benefits, it’s also a high-fat food. These foods can increase acid reflux symptoms.
Also to know is, can peanuts cause digestive problems?
Peanuts in particular contain aflatoxin and lectins, while soy also contains phytoestrogens. All of these could irritate the digestive system. While other legumes may not be as bad, I’d still recommend removing them for awhile to let your gut heal.
Can eating a lot of peanuts cause diarrhea?
Allergies: People who eat foods they are allergic or sensitive to may develop irritation of the gut, leading to morning diarrhea. Common food allergens include peanuts, wheat, egg, dairy, and fruit.
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Do Peanut And Its Butter Cause Gas And Bloating
Peanuts and their butter are very popular around the world. People appreciate them for their taste and numerous health benefits. However, many people want to know whether these nuts and their butter cause gas or not. Perhaps they got bloated after eating one of them, and are not entirely sure whether to continue with their consumption.
Well, this post was created to answer your questions. But before we do that, lets look at the possible things that can cause gas and bloating in our body system.
Causes of gas
- Gas is normally produced in our stomach due to the action of acids during digestion. The gas here is usually carbon dioxide.
- The bacteria that live in our gut can also cause the production of a lot of gas. Usually, they are always involved when it comes to excess gas production.
- The consumption of high fiber foods is one of the major causes of gas, because fiber doesnt get digested in the small intestine. Instead, it moves into the large intestine, where bacteria would have to act upon it, thereby causing the production of a lot of gas.
- Apart from fiber rich foods, intake of FODMAPs can cause the production of a lot of gas in the intestines. FODMAPs are short chain carbohydrates that are poorly absorbed in the small intestine . Examples include fructans, lactose, and polyols. FODMAPs are known to also cause certain digestion discomfort in some people.
Do peanuts cause gas?
Risks And Warnings About The Usage Of Peanuts For Acid Reflux
Although many researchers have a dispute in stating whether peanuts are good or bad for reflux, it is preferable to talk to a doctor if you wish to add peanuts to the diet. You can commence by adding a small quantity as a snack at any point between morning and evening. Watch out for the symptoms, and if possible make a note of the same.
Try to increase the quantity and see if there are any changes to the symptoms. If not, then peanuts are not alleviating the symptoms of acid flux. But do remember that they are high in fat content. Therefore, you will have to consume them in preferred quantity so that you will not gain excessive weight or increase the fat content that supports acid reflux symptoms.
Going ahead with diet based plan along with the inclusion of exercises is an excellent way to reduce or eradicate the symptoms of acid reflux permanently.
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Healthy Replacements For Cruciferous Vegetables
As with the beans, Freuman says you can try to take Beano before eating meals with these high gas foods to see if that alleviates the problem. Also, you can simply reduce your portion size of the problem vegetable. If you’d like some less gassy, but still nutrient-rich options from the cruciferous vegetable family you can eat:
Instead Of Soy Milk Drink Unsweetened Almond Milk
If you’re sensitive to lactose, you might think that any alternative would beat cow’s milk. But soy milk is made from soybeans. The body absorbs these bad boys poorly and they can end up fermenting in your colon, creating gas that makes your belly balloon.
Because soy milk contains more liquid than straight-up beans, a splash of it in your coffee won’t do the average person any harm. However, a few of bowls of cereal with soy milk particularly sweetened varieties can lead to problems in people with particularly sensitive stomachs. So opt for nut milks when you can, and make sure they’re unsweetened.
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Can You Stop Farting
Fruit, vegetables and pulses can cause gas, but eating several portions of these a day is much more important than eliminating wind. If you dont already eat fibrous foods, increasing the amount you eat too quickly might make you uncomfortable. Add fibre to your diet slowly to stop adverse effects.
Staying hydrated reduces the risk of constipation, which can cause excess gas. If a stool remains in your gut, it will continue to ferment, producing extra gas that can smell particularly foul. Try to have a drink with every meal and keep hydrated throughout the day. The NHS also recommends drinking peppermint tea to relieve gas and bloating.
Fizzy drinks contain gas, and if you drink a lot of them you’ll probably burp and fart more than if you dont. The same goes for chewing gum or guzzling down a bowl of soup or cereal with a spoon. If you ingest air, it has to go somewhere.
Is Peanut Butter Keto
In a word, no. But I know that you peanut butter lovers arent about to take my word for it.
Heres why you should consider putting that peanut butter jar on the shelf for good.
Peanuts contain a harmful mold called aflatoxin. It is actually a carcinogen and can kill you if you ingest enough of it. Its been linked to liver cancer.
The FDA is concerned enough about that it monitors aflatoxin levels and will pull products with unacceptable levels. Thats great, but these spot checks cant catch everything.
Thats not all. Peanuts also contain agglutinin, which doesnt digest well. Its been found to penetrate the gut lining.
If thats not enough to turn your stomach, peanuts are also high in phytic acid. That means more trouble for your digestion, as it can cause issues with bowel movements, bloating, and gas.
Still not convinced? Consider this peanut butter is easy to overeat.
Problem is, while peanut butter probably wont pose an issue with ketosis, there are a lot of calories packed into each tablespoon.
To recap, peanut butter isnt a problem for ketosis, but its got some potential risks you should be aware of before you sink your spoon in. This article spells it out in detail.
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Veggies That Contain Seeds
If you ever feel bloated after eating something seemingly benign it could be due to its pesky seeds. “While research on this has been varied, people with stomach issues have previously been told to avoid foods with seeds, with the thinking being that these food particles could block or irritate the diverticula, or small pouches that form in the colon wall,” said wellness expert Lauren Imparato on MindBodyGreen.com.
High Fructose Corn Syrup
High-fructose corn syrup, a type of corn-derived sweetener used in soda and some fruit drinks, is also a surprising ingredient in other foods that dont even taste sweet, such as some breads. Thats why its important for you to read food labels. In large quantities, it can cause gas, bloating and abdominal pain for some people. This is because your body cant absorb it quickly enough.
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Dont Stop Eating Fruits
My advice would be to not stop eating healthy fruits like apples, grapes, cherries and bananas, even though they may cause you some gas on occasions.
Usually, its only when eaten in excess that fruits cause gastrointestinal issues like stomach ache, belly bloat and diarrhea.
Rather, try a week off from all of the gassy fruits listed here, like pineapple, pears, mangoes, bananas, strawberries, and especially problematic canned fruit and dried fruits like apricots.
Then, once youve taken this break, slowly reintroduce them one at a time and see how they affect you.
Eat only that particular fruit on its own at first, in a decent amount and away from other foods, and you should be able to identify which fruits give you an upset stomach and cause the worst bloating and flatulence for you personally.
Once youve identified a particular fruit that causes you gas you can still choose to eat it by taking a comprehensive digestive enzyme, like this potent and fast acting one I use.
These supplements break down sugar alcohols like sorbitol, indigestible fiber, flatulence causing fructose, and other problematic substances in fruits, well before they can cause intestinal problems later on.
I hope this list of both gas causing fruit and non gassy alternative fruits has been helpful and would appreciate if you could share it to help others out there.
Top Foods That Cause Bloating
There are certain foods that can cause you to feel more bloated than others. Some of the most common culprits include:
- Cruciferous vegetables such as broccoli, cauliflower and cabbage.
- Beans. Other legumes, like soybeans, peanuts, and lentils, tend to not be as bloating.
Carbs can cause you to feel overly full. But the reason for that is twofold. For one thing, the average stomach is only about the size of your fist. Although its able to stretch to accommodate more food, eating a large portion can definitely make you feel bloated, says Taylor.
Finally, Taylor says When you eat more than what your body needs for fuel, it stores those extra calories as glycogen, she says. Glycogen attracts water, so large portions of carb-heavy foods cause you to retain fluid. This magnifies that bloated feeling.
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How Does Peanut Butter Cause Gas And Bloatingwhy Do I Get Bloated After Eating Peanut Butter
Bloating and passing gas are common symptoms of gas.
People normally pass gas a few times a day. Bloating, on the other hand, makes your abdomen feel full or swell, which usually happens during or after you eat.
Generally, intestinal gas comes from two sources:
- Swallowed air, which is the common cause of stomach gas
Certain conditions may also lead to excess gas, such as:
- Small intestinal bacterial overgrowth
- Irritable bowel syndrome or IBS
- Gastroesophageal reflux disease or GERD
- Lactose intolerance
- Celiac disease
When it comes to peanut butter, most healthy people would feel fine without feeling gassy and bloated after consuming it.
But some groups of people may develop gas and bloat because of the following reasons:
- High-fiber impact
Lets take a look at how each situation works.
Cashew Butter & Raspberry Smoothie
This smoothie is another way to get a dose of digestion-supporting zinc and probiotics. Cashews are an excellent source of zinc, and we use them in both whole and milked form in this smoothie that’s inspired by a peanut butter and jelly sandwich. Of course, it isn’t a PB& J without the J. We use frozen raspberries that add a beautiful pink color along with 9 grams of fiber, a key macronutrient for digestive health. We round out this recipe with probiotic-rich, high-protein cottage cheese for a creamy texture.
Get our recipe for Cashew Butter & Raspberry Smoothie.
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