We all love almonds. They’re crunchy, delicious, and packed with good stuff our bodies need. But here’s the thing: even the healthiest foods can cause problems when we overdo it.
I learned this the hard way after munching through an entire bag of almonds during a movie marathon. Let’s just say my stomach wasn’t happy with me the next day.
So, what happens when you eat too many almonds? Let’s talk about it.
1. Your Stomach Might Rebel
Almonds are fiber superstars. Just a small handful gives you about 12% of the fiber you need for the day. That’s great for digestion. But too much fiber at once? Your gut won’t thank you.
You might feel bloated. Gas becomes your unwanted companion. Some people get diarrhea. Others end up constipated. It’s your body’s way of saying, “Hey, slow down!”
The fix is simple. Drink plenty of water with your almonds. Your digestive system needs that liquid to process all that fiber.
2. The Scale Might Creep Up
Here’s something people forget: almonds are tiny calorie bombs. About 23 almonds pack 166 calories and 14 grams of fat. Yes, it’s the healthy kind of fat. But calories are still calories.
Keep grabbing handfuls throughout the day, and those numbers add up fast. Before you know it, you’re eating an extra meal’s worth of calories without realizing it.
I’m not saying avoid almonds. Just watch your portions. That 1-ounce serving is your friend.
3. Blood Sugar Issues Might Pop Up
This one’s tricky. For most people, almonds help with blood sugar. But if you’re dealing with prediabetes or carrying extra weight, eating lots of almonds might backfire.
One study found that people who ate almonds daily without cutting calories elsewhere gained weight. Their blood sugar control got worse, not better.
The key? If you add almonds to your diet, you need to balance them with other foods. Don’t just pile them on top of everything else you’re eating.
4. Your Body Might Miss Out on Nutrients
Almonds contain something called antinutrients. I know, confusing name. These are natural compounds that can block your body from absorbing minerals like iron, zinc, and calcium.
Think of them as tiny guards preventing other nutrients from getting through.
Some people soak their almonds overnight to reduce these compounds. Does it work? Research suggests it might help, though we’re not entirely sure how much.
5. Kidney Stones Could Form
Almonds are high in oxalates. These compounds can turn into kidney stones if you eat too many of them over time.
Kidney stones are exactly as painful as they sound. Small, hard mineral deposits that form in your kidneys and pass through your urine. Not fun.
If you’ve had kidney stones before, talk to your doctor about how many almonds are safe for you.
6. Bitter Almonds Are Dangerous
Most almonds you find in stores are sweet almonds. They’re perfectly safe. But bitter almonds contain cyanide. Yes, that cyanide.
Eating bitter almonds can lead to serious poisoning. Even death in extreme cases.
This is rare. Most of us will never encounter bitter almonds. But mislabeling happens. If your almonds taste unusually bitter, spit them out. Trust your instincts.
7. Allergic Reactions Are Real
Tree nut allergies are common. If you’re allergic to almonds, even a small amount can trigger reactions.
Your skin might break out. Your mouth and throat could itch. You might get diarrhea. In severe cases, you could go into anaphylactic shock.
These reactions usually happen fast, within minutes. Sometimes they take a few hours to show up.
If you’ve never eaten almonds before, start with just a few. Watch how your body responds.
The Bottom Line
Almonds are wonderful. They’re nutritious, satisfying, and taste great. But like everything in life, moderation matters.
Stick to about 23 almonds per serving. Drink water when you eat them. Chew slowly and carefully. And if something feels off, listen to your body.
Your gut, your waistline, and your kidneys will thank you.
Tips for Incorporating Almonds Into Your Diet
To help avoid any potential side effects of consuming too many almonds, some expert tips include:
- Drink plenty of water as you’re snacking on almonds to help counterbalance all of the fiber.
- Be mindful of your portions. The recommended serving size for raw almonds is around 1 oz (23 almonds).3
- Chew almonds slowly and carefully, as nuts are known to be a choking hazard, particularly for children younger than age 4, who shouldn’t consume whole almonds.
If you’re unsure whether almonds are safe to include in your diet, check with a healthcare provider or registered dietitian.