Cashews and Gut Health What You Need to Know

Whether you toss them into a stir-fry, blend them into a creamy sauce, or simply snack on them by the handful, cashews are one of the most versatile and delicious nuts out there. But if you’ve ever wondered how they impact digestion, you’re not alone. Given their lower fat and fiber content compared to other nuts, cashews can be easier on the stomach, making them a favorite for people with sensitive guts or active lifestyles.

So, are cashews good for your gut health? The answer: Yes within reason. Here's what nutrition experts want you to know about how cashews affect digestion, how they compare to other nuts, and when they might not be the best choice.

Cashew nutrition

101Cashews stand out in the nut world for their unique macronutrient profile. According to the USDA, one ounce of raw cashews contains:

• 153 calories

• 12 grams of fat

• 5 grams of protein

• 9 grams of carbohydrates

That’s slightly fewer calories and less fat than almonds or walnuts, but with nearly double the protein of many other nuts. They're also a good source of vitamin K, magnesium, copper, and iron, as well as vitamin E, an antioxidant that supports cell health and may help protect against oxidative stress.

“Every nut has its own unique nutritional profile,” says Katherine Zeratsky, RDN, a registered dietitian nutritionist with the Mayo Clinic. “Cashews tend to be lower in fat and fiber and a bit higher in protein and carbohydrates than other nuts.”

That can make them a smart choice for athletes or those looking for an energy-boosting snack that won’t cause as much gastrointestinal discomfort as higher-fat nuts.

The gut health connection

When it comes to digestion, fat and fiber can be double-edged swords. While both are essential for long-term health, they can trigger bloating, gas, or diarrhea in large quantities especially right before intense physical activity. Because cashews are a bit lower in both, they may be easier for some people to tolerate, particularly in small amounts.

Cashews also contain monounsaturated fats, which make up about 60% of their fat composition. “Monounsaturated fat appears to be heart-healthy,” Zeratsky says. This type of fat has also been linked to reduced inflammation, which can benefit overall gut health.

Still, cashews are not ideal for everyone. People following a low-FODMAP diet (often recommended for managing IBS) may want to avoid them. Cashews contain fermentable carbohydrates that can be difficult for some people to digest, potentially triggering bloating, cramping, or changes in bowel habits.

And yes, portion size matters. “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,” Zeratsky says.

How many cashews are too many?

To reap the digestive and nutritional benefits of cashews without triggering discomfort, keep your portions in check. Zeratsky recommends eating no more than a quarter-cup at a time ideally as part of a meal, like in a salad or stir-fry, rather than solo snacking straight from the bag.

If you’re sensitive to FODMAPs or managing IBS, you may want to try small amounts first to gauge your reaction or speak with a registered dietitian before adding cashews to your diet regularly.

The bottom line

Cashews are a nutrient-dense, gut-friendly nut for most people especially when enjoyed in moderation. With fewer calories and less fat than many other nuts, they can be a smart option for active individuals or those looking for an easy-to-digest snack. But if you have a sensitive digestive system or are following a low-FODMAP diet, proceed with caution.

As always, the best approach is to listen to your body and stick to portion sizes that feel good for you. Cashews taste great, and when eaten in the right amount, they can be part of a well-rounded diet that supports gut health and beyond.

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