Are Cashews Hard to Digest? What the Experts Say
Health ConditionsDigestive Health

Are Cashews Easy to Digest?

Are Cashews Easy to Digest?
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Updated on August 6, 2025
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If you’re wondering whether cashews are easy to digest or hard on your stomach, experts say they shouldn’t be a problem for most people who keep portion sizes in check.

Unfortunately once you start snacking on cashews it can be hard to stop. And eating too many cashews is not good for your stomach.

If you have nut allergies or irritable bowel syndrome you may need to avoid cashews in any amounts.

Can Eating Too Many Cashews Cause Stomach Problems?

Cashews have less fat and fiber than some other nuts, such as almonds, walnuts, and pecans.

“But when someone is hungry and eats several handfuls of nuts, the sheer volume of fat and fiber, even in cashews, can upset your stomach and make you feel bloated and gassy,” says Katherine Zeratsky, RDN, a registered dietitian-nutritionist with Mayo Clinic in Rochester, Minnesota.

“A quarter-cup or less at a time, possibly incorporated into a meal or added to a salad, should be tolerable,” she says. “They taste good, and I would encourage people to eat the nuts they enjoy in a reasonable portion.”

Nut Allergies Can Lead to Diarrhea

People with tree nut allergies may need to steer clear of cashews and carry the emergency medication epinephrine in case of accidental exposure. Allergic reactions can occur within minutes of eating a food trigger, although they can sometimes develop hours later.

Symptoms can include:

  • Diarrhea, vomiting, or stomach cramps
  • Hives or itchy patches of skin
  • Stuffy or itchy nose, sneezing, or itchy, teary eyes
  • Angioedema or swelling
  • Anaphylaxis, a life-threatening reaction that can throat tightness or trouble breathing

Cashews Can Cause Digestive Issues if You Have IBS

While moderate amounts of cashews don’t typically cause digestive trouble, the nuts can trigger symptoms like diarrhea for people with irritable bowel syndrome (IBS).

Individuals with IBS often need to avoid foods high in FODMAP — an acronym that stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. These are types of carbohydrates that aren’t properly absorbed by the gut in people with IBS.

Cashews are high-FODMAP nuts, unlike peanuts and walnuts, which are low-FODMAP nuts.

For Most People, Cashews Can Be Part of a Healthy Diet

If you don’t have nut allergies or IBS, there are good reasons to include modest amounts of cashews in your diet.

Yes, cashews are somewhat high in saturated fat, with a 1-ounce serving (about 18 cashews) containing 3 grams — 15 percent of the Daily Value (DV).

But much of the saturated fat in cashews derives from stearic acid, which is thought to have a neutral effect on blood cholesterol. One meta-analysis of research studies involving almost 400 people found that cashews had no significant impact on blood lipids like cholesterol and might even promote heart health by helping lower systolic blood pressure (the amount of pressure in the arteries while the heart is beating).

The most abundant fat in cashews is monounsaturated, Zeratsky says. “Monounsaturated fat appears to be heart-healthy,” she says. “This is the reason olive oil has such a good reputation.”

Cashews are also an excellent source of copper and magnesium and a good source of iron, manganese, phosphorus, and zinc.

The Takeaway

  • Cashews do not typically pose digestive problems for most people, but eating large quantities can make you feel bloated because of the influx of fat and fiber.
  • People with nut allergies may experience diarrhea and other symptoms, some life-threatening, if they eat cashews.
  • People with the gastrointestinal disease irritable bowel syndrome may have trouble digesting cashews.
  • For people without these conditions, cashews in moderation can be part of a nutritious diet because they are rich in heart-healthy monounsaturated fats and nutrients like copper and magnesium.
EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Resources
  1. Nutrient Comparison Chart for Tree Nuts. California Almonds: The Almond Board of California.
  2. Everything You Need to Know About Tree Nut Allergy. American Academy of Allergy, Asthma, & Immunology. December 11, 2023.
  3. Food Allergy. American Academy of Allergy, Asthma, & Immunology. May 15, 2025.
  4. Morariu I-D et al. Effects of a Low-FODMAP Diet on Irritable Bowel Syndrome in Both Children and Adults — a Narrative Review. Nutrients. May 13, 2023.
  5. Nut Facts: Cashews. Nuthealth.org: The International Tree Nut Council Nutrition Research and Education Foundation.
  6. Jalali M et al. The Effects of Cashew Nut Intake on Lipid Profile and Blood Pressure: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Complementary Therapies in Medicine. May 2020.
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Lynn Grieger, RDN, CDCES

Medical Reviewer

Lynn Grieger is a registered dietitian-nutritionist, certified diabetes care and education specialist, certified personal trainer, and certified health and wellness coach. She completed requirements to become a registered dietitian at Valparaiso University in 1987 and completed a dietetic internship at Ingalls Memorial Hospital in Harvey, Illinois, in 1988. 

Lynn brings her expertise in nutrition, exercise, and behavior change to her work in helping people reach their individual health and fitness goals. In addition to writing for Everyday Health, she has also written for websites and publications like Food and Health Communications, Today's Dietitian, iVillage.com, and Rodale Press. She has a passion for healthy, nutrient-dense, great-tasting food and for being outdoors as much as possible — she can often be found running or hiking, and has completed a marathon in every state.

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Monica J. Smith

Author

Monica J. Smith is a Brooklyn-based freelance writer and editor who specializes in the coverage of health and medical issues. She is a graduate of the University of Madison — Wisconsin School of Journalism.

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