4 Reasons for Discomfort in the Abdomen Post-Nut Consumption and Suggestions for Relief
In a series of discussions by leading health organisations, the health benefits of nuts, their potential risks, and their effects on digestion have been explored. It's important to note that overdosing on nuts, food allergies, food intolerance, dietary fiber, and the health benefits of nuts are distinct topics, each with its own set of symptoms and implications.
Overdosing on nuts, particularly Brazil nuts which contain high levels of selenium, can lead to selenium toxicity. Symptoms of selenium overdose include nausea, diarrhea, irritability, fatigue, hair loss, brittle nails, metallic taste, garlic breath odor, muscle weakness, and difficulty breathing. Overeating nuts in general might cause gastrointestinal issues such as abdominal pain, bloating, gas, and diarrhea due to their high fat and fiber content.
Food allergies, including nut allergies, can trigger immediate immune responses such as abdominal pain, cramping, gas, diarrhea, hives, itching, swelling of the face or throat, difficulty breathing, and potentially life-threatening anaphylaxis. Food intolerance, on the other hand, involves difficulty digesting certain foods like nuts and can cause gastrointestinal symptoms such as abdominal pain, gas, bloating, diarrhea, or nausea.
Nuts are rich in dietary fiber, which benefits digestion and gut health. However, excessive fiber intake can lead to abdominal pain, gas, bloating, and diarrhea, particularly if fiber consumption is suddenly increased or if the individual's gut flora adapts slowly. Soaking nuts can reduce tough fibers and lower bloating and gas.
The health benefits of nuts, when consumed in moderation or soaked, include improved digestion, nutrient absorption, immune support, and reduced inflammation. Nuts provide healthy fats, proteins, antioxidants, and important micronutrients like selenium and vitamin E. Soaking nuts breaks down phytic acid and tough fibers, which reduces bloating, gas, and upset stomach while improving mineral absorption and digestion.
In summary, moderate consumption of nuts generally supports digestion and overall health, but overconsumption or allergies/intolerances can cause abdominal pain and gas among other symptoms. Soaking nuts can mitigate some digestive discomfort by breaking down fibers and enhancing nutrient availability. Those with nut allergies or intolerances should avoid nuts to prevent symptoms.
It's essential to remember that excessive Brazil nut consumption can lead to selenium toxicity, while overeating any type of nut can cause gastrointestinal issues. If experiencing serious medical symptoms, seek emergency medical attention or call 911.
References: 1. Selenium Toxicity: MedlinePlus Medical Encyclopedia. (n.d.). Retrieved June 16, 2023, from https://medlineplus.gov/ency/article/003168.htm 2. Soaking Nuts: The Benefits and How to Do It. (n.d.). Retrieved June 16, 2023, from https://www.healthline.com/nutrition/soaking-nuts 3. Overdosing on Nuts: A Question Raised by University Hospitals. (n.d.). Retrieved June 16, 2023, from https://www.universityhospitals.com/news/overdosing-on-nuts-a-question-raised-by-university-hospitals 4. Gastrointestinal Symptoms: Mayo Clinic. (n.d.). Retrieved June 16, 2023, from https://www.mayoclinic.org/diseases-conditions/gastroesophageal-reflux-disease/symptoms-causes/syc-20371841
Science highlights the potential benefits of a balanced approach to nut consumption, including improvements in digestion, nutrient absorption, immune support, and reduced inflammation. On the other hand, health-and-wellness practices like fitness-and-exercise and nutrition should also consider the risks associated with overconsumption of nuts, particularly Brazil nuts, which can lead to selenium toxicity, and the distinct topics of food allergies and food intolerance.
