How to improve nut digestion at home and reduce uncomfortable post-snack bloating

Nuts are widely regarded as nutritional powerhouses, containing omega-3 fatty acids, fibre, and essential nutrients for heart and brain health.

However, for many, these benefits are overshadowed by uncomfortable gas or bloating. Dr Karan Rajan, a UK-based surgeon and health content creator, shared advice on Instagram on Monday regarding this common digestive struggle.

Does soaking nuts help?

According to Dr Rajan, nuts contain phytic acid, tannins, and enzyme inhibitors which can trigger discomfort, particularly for those with IBS, SIBO, or low stomach acid. He cites a 2020 study involving almonds, hazelnuts, peanuts, and walnuts:

"A 2020 study tested soaking almonds, hazelnuts, peanuts, and walnuts for 4 to 12 hours with and without salt. And the result was that phytic acid reduction after soaking was minimal to modest for most nuts. It wasn't dramatic, but it also wasn't zero."

The surgeon explains that because nuts have low endogenous phytase, soaking is less effective for them than for legumes. He notes:

"To be honest, the real benefit of soaking nuts is the texture. It makes it softer, easier to chew, and for mechanical breakdown.

"And actually, this does help digestion not because you've removed any anti-nutrients, but because you've made the particle size even smaller and provided more surface area for the enzymes to work on."

How to prevent bloating?

Dr Rajan suggests roasting as a superior alternative to soaking for breaking down bloat-causing compounds. He also recommends:

• Switching to macadamias or cashews, which have less fibre.
• Chewing thoroughly to aid mechanical breakdown.
• Eating reasonable portions.

"If nuts truly give you gas, roast them," the surgeon emphasises.

Please Note: This information is for educational purposes only and does not count as medical advice. Readers should always consult a qualified doctor regarding any questions about their health or a medical condition.