Almonds and Stomachaches: 5 Potential Causes
Health ConditionsDigestive Health

5 Reasons Eating Almonds Can Cause Stomachaches

5 Reasons Eating Almonds Can Cause Stomachaches
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Updated on August 6, 2025
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Almonds are a rich source of protein, vitamin E, fiber, and many other nutrients.

 Many people enjoy them as a nutritious snack. However, some with sensitive stomachs find themselves regretting their choice a short time later when a mild to severe stomachache sets in.

As it turns out, eating a lot of almonds, especially raw almonds, can cause stomach pain in those with gastrointestinal issues for several reasons. In addition, although the reaction is usually temporary and harmless, stomach cramps from almonds can occasionally be symptomatic of a dangerous food allergy or even almond intolerance.

Here are five potential reasons almonds can cause stomachaches or pain.

1. Too Many Almonds Can Be Too Much Fiber at Once

The average American only eats about 16 grams (g) of the recommended 20 to 38 g of fiber daily.

 Half a cup (100 g) of almonds contains 11 g of fiber.

 If you eat a lot of almonds and your system isn’t accustomed to processing that much fiber, you might develop cramping, bloating, and gas for a few days.
Overdoing it on fiber, regardless of the source, can result in cramping, bloating, diarrhea and other symptoms of gastrointestinal distress.

 If you eat a lot of almonds in one sitting, their high fiber content might be more than you’re used to and cause temporary cramping. In most cases, this fiber-induced pain will subside within a few hours. Contact your doctor if the discomfort persists.

2. Raw Almonds May Be Difficult to Digest

Many people enjoy eating almonds in their natural state. But according to prior research, the rigid texture of raw almonds can make them difficult for gastric juices in the stomach to break down during digestion. This can be another source of stomach pain.

The results of a small randomized controlled trial found that, contrary to popular belief, softening almonds by soaking them prior to consumption does not make them gentler on the gut.

3. Almonds May Cause Allergic Reactions

Tree nuts like almonds are one of the most common causes of food allergies. Food allergies can cause gastrointestinal symptoms like abdominal cramps and pain, nausea, diarrhea, and vomiting.

 If you consistently have stomach pain after eating almonds, it might be a good idea to consult your doctor to rule out the possibility of an almond allergy.

There is no cure for an almond allergy, so you will need to avoid almonds to prevent symptoms from recurring. No matter how much you like almonds, you may have to stop eating these nuts if you develop stomachaches or abdominal cramping every time you eat them.

If you experience serious symptoms after eating almonds — such as severe dizziness or difficulty breathing — contact a doctor right away. These are symptoms of a life-threatening allergic reaction called anaphylaxis. This condition can lead to death if not treated.

4. You May Have a Food Intolerance to Almonds

Food intolerances can trigger some of the same digestive symptoms as food allergies, but the two conditions have different causes. Food allergies like those from almonds are the result of the immune system overreacting to the proteins in the nut, while almond intolerance doesn’t involve the immune system at all.

Rather, it’s the result of the digestive system not being able to fully digest almonds.

 The undigested portion of the almond enters the colon, where it interacts with various bacteria, leading to gas, diarrhea and abdominal pain.

Almond intolerance isn’t life-threatening, but it is uncomfortable.

 If you have an almond intolerance, you may need to avoid not just eating almonds, but also eating foods that contain almonds, such as almond milk, candy bars, certain cereals, and mixed nuts.
Keeping a food diary can help you and your doctor or dietitian pinpoint the cause of recurring stomach discomfort. Jot down the time and type of foods consumed and the time and type of symptoms experienced.

5. Unpasteurized Almonds Can Cause Food Poisoning

In 2004, millions of packages of raw almonds were recalled in response to salmonella contamination, prompting the U.S. Department of Agriculture to require that all almonds be pasteurized before commercial sale.

These almonds are still labeled as raw.
You may still have access to untreated almonds, depending on where the almonds are sourced.

 There is a small chance unpasteurized almonds could contain cramp-inducing salmonella or other bacteria.

The Takeaway

  • Almonds can lead to stomachaches among some people with gastrointestinal conditions for a variety of reasons, such as food intolerances and food allergies.
  • Eating too many almonds at once, particularly if you’re not used to high-fiber diets, can lead to temporary digestive discomfort like cramping and bloating.
  • If you frequently have stomachaches after eating almonds, talk to your healthcare provider or dietitian to help pinpoint the cause.
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. Nuts, Almonds, Dry Roasted, With Salt Added. U.S. Department of Agriculture. April 1, 2019.
  2. Fiber. MedlinePlus. July 23, 2024.
  3. How to Get More Fiber in Your Diet. Harvard Health Publishing. December 7, 2023.
  4. Kong F et al. Digestion of Raw and Roasted Almonds in Simulated Gastric Environment. Food Biophysics. December 2009.
  5. Taylor H et al. The Effects of ‘Activating’ Almonds on Consumer Acceptance and Gastrointestinal Tolerance. European Journal of Nutrition. December 2018.
  6. Food Allergy. MedlinePlus. March 26, 2024.
  7. Food Intolerance Versus Food Allergy. American Academy of Allergy, Asthma & Immunology. January 10, 2025.
  8. Mandalari G et al. Effect of Nuts on Gastrointestinal Health. Nutrients. April 1, 2023.
  9. Food Intolerance. Cleveland Clinic. August 11, 2021.
  10. Salmonella Cases Trigger Almond Recall. University of Minnesota. May 24, 2004.
  11. Section 32 Specification for Whole Shelled Almonds. U.S. Department of Agriculture. August 4, 2022.
  12. Cuervo MP et al. Efficacy of Traditional Almond Decontamination Treatments and Electron Beam Irradiation Against Heat-Resistant Salmonella Strains. Journal of Food Protection. March 1, 2016.
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Melissa Sleight, RDN

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Melissa Sleight, RDN, is a board-certified lifestyle medicine dietitian with over 15 years of experience. She has a passion for educating her clients about improving their health through nutrition and lifestyle changes, and seeing them motivated to improve their health each day.

Sleight earned her bachelor's in nutrition and food science from Utah State University. She is a member of the American College of Lifestyle Medicine and the Sports, Cardiovascular, and Wellness Nutrition group for the Academy of Nutrition and Dietetics. She is involved at the local level as the president-elect of Magic Valley Dietitians and is a liaison for her community as a board member of the Idaho Academy of Nutrition and Dietetics.

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