Avoiding nuts and seeds for gut health is a myth that needs busting. In fact, nuts and seeds are gut-friendly powerhouses. Why you shouldn’t steer clear of them:
- Rich in Fiber
Nuts and seeds are packed with dietary fiber, especially prebiotic fiber, which feeds your good gut bacteria. Better digestion, immunity, and even mood are all correlated with a diverse gut microbiome.
- brimming with polyphenols
These plant compounds have anti-inflammatory and antioxidant effects that support gut health and reduce inflammation throughout the body.
- Healthy Fats for Gut Lining
Chia, flax, and walnuts are rich in omega-3 fatty acids, which support the gut lining and alleviate symptoms of leaky gut.
- Promote Satiety & Blood Sugar Balance
They slow digestion, helping you feel full longer and preventing blood sugar spikes — key for metabolic and digestive health.
But what about phytic acid and lectins?
These so-called “anti-nutrients” frequently receive negative press, but:
- Most people tolerate them just fine
- These compounds are reduced through sprouting, roasting, or soaking.
- They also come with antioxidant and health-promoting properties
Best gut-friendly nuts & seeds:
- Almonds (high prebiotic fiber)
- Walnuts (great for brain & gut)
- Omega-3-rich and high in fiber
- Flaxseeds
- Chia seeds (gel-forming, soothing to digestion)
- Zinc-rich, anti-inflammatory pumpkin seeds
Nuts are tiny nutritional powerhouses, and what’s inside them is seriously impressive.
What’s in a nut can be broken down as follows:
- Monounsaturated and polyunsaturated
- Healthy fats Help lower bad cholesterol (LDL) and support heart health
- Omega-3s in some nuts (like walnuts) reduce inflammation
- Fats also help with nutrient absorption (especially vitamins A, D, E, K)
- Protein
- The average ounce of nuts contains between 4 and 7 grams of protein.
- Important for muscle repair, satiety, and metabolic function
- Fiber
- Supports digestion and feeds your gut microbiome
- Helps regulate blood sugar and cholesterol
- helps you feel fuller and control your appetite.
- Vitamins & Minerals
- Vitamin E (antioxidant, skin health)
- Magnesium (muscle/nerve function, blood pressure)
- Zinc (repair and immunity) Selenium (thyroid support, found in Brazil nuts)
- Calcium and Iron, in smaller amounts
- Antioxidants & Polyphenols
- Protect your cells from oxidative stress
- possess anti-inflammatory properties Enhance brain and digestive health
