Research shows that between 2020 and 2025, more than 1.5 million tons of almonds are eaten worldwide every year. Most of them in the USA, Spain, and Italy. Almonds contain a lot of vitamin E (about 7.3 mg per 28 g), healthy fats, and fiber, which help digestion—but what happens if you overdo it?!

What happens if you eat too many almonds?

1. Your digestion can get confused – bloating, gas, and constipation
   Almonds contain a lot of fiber. This is good, since fiber cleans the intestines and helps us have healthy digestion. In 28 grams (about 23 almonds) there are 3.5 grams of fiber, which is about 12% of the daily requirement for an adult.
   
   But if you eat too much at once, let’s say a big handful (50–80 almonds), your body might say: hey, that’s too fast! This can lead to unwanted bloating, gas, and constipation. This happens especially if you don’t drink enough water. Fiber is like tiny brooms. If you don’t wash it down with water, it becomes hard and moving through the intestines gets difficult.
   
   A 2021 study showed that people who increased their fiber intake without drinking enough water reported 30 to 40% more bloating and gas. If you eat almonds as a snack, drink a glass of lukewarm water or peppermint tea. Mint soothes the intestines and helps against bloating.
   
   
2. Your weight may increase
   Almonds are healthy but high in calories. In 28 grams there are about 166 calories and 14 g of fat. If you eat 100 grams per day, which isn’t hard if you snack while working, you consume about 600 calories, which is about a third of the daily requirement for many people.
   
   During the 2020 pandemic, many people worked from home and snacked on nuts. According to a US study, among those who often ate nuts, 17% reported weight gain because they didn’t cut back on other calories.
   
   Instead of a handful of almonds, rather take 10 to 15 almonds and mix them with an apple or yogurt.
   
   
3. Blood sugar and insulin
   Although almonds often help stabilize blood sugar, the opposite can happen if you overdo it. In 2022, a study showed that eating almonds without reducing other calories can increase body weight and worsen insulin sensitivity.
   
   In one study, people who ate almonds daily but didn’t reduce other snacks had a higher BMI (body mass index) and a larger waist circumference after 12 weeks. BMI means body mass index and tells us if we have a healthy ratio of weight to height.
   
   However, a 2024 study showed that when almonds replaced bread or sweet snacks, insulin sensitivity improved. This means the almond isn’t to blame, but rather the quantity and context. If you take almonds instead of bread, don't add bread back.
   
   
4. Some nutrients are absorbed worse
   Almonds contain antinutrients, substances that can reduce the absorption of minerals such as iron, zinc, and calcium. Antinutrients are natural plant protective substances. Soaking almonds for 8 hours reduces antinutrients and improves digestibility, according to studies from 2020-2023. If you soak almonds overnight, peel them in the morning and eat them soft. Add a pinch of cinnamon and warm them slightly… This is good for digestion and helps improve your blood profile.
   
   
5. Kidney stones
   Almonds are quite high in oxalates—about 490 mg per 100 g. Oxalates are substances that can bind with calcium in the body and form kidney stones. In 2023, a study was published showing that people with a history of kidney stones who eat foods high in oxalates (almonds, spinach) are at risk for recurrence. If you have kidney problems, eat fewer almonds, drink warm water, and eat parsley. Parsley gently supports the kidneys, as old healers used to say.
   
   
6. Toxicity of bitter almonds (cyanide)
   Sweet almonds, which you buy in the store, are safe. Bitter almonds contain substances that can release cyanide, which is dangerous. A case from 2021 in Germany: a person ate a large number of bitter almonds (around 20) and experienced severe poisoning symptoms. This isn’t a problem with regular sweet almonds, but be careful—if an almond tastes bitter, spit it out.
   
   
7. Nut allergy
   Nut allergy is common; according to clinical studies, about 1-2% of people in Europe. Symptoms can include itching, swelling, digestive problems, or even anaphylaxis (severe allergic reaction). If you know you’re sensitive, watch for traces in chocolate or cereals as well.
   
   An old folk remedy for mild digestive reactions after nuts recommends drinking fennel or sage tea. This doesn’t cure the allergy, but it soothes the stomach.

How many almonds is enough?

Expert recommendation: 23 almonds per day (about a small handful). Always drink water with them. Chew slowly. Children under 4 should not get whole almonds due to the risk of choking. If you eat almonds as medicine, treat them like medicine: thoughtfully, slowly, and with respect for the body.

Replace unhealthy snacks, don’t add more

Folk medicine is simple: Don’t do anything by force, but with wisdom and order. Almonds are of course a wonderful gift of nature, but like the sun, they’re only beautiful as long as we don’t overdo it. Science confirms they bring many benefits if we eat them thoughtfully. Your body will listen to you if you listen to it. If you eat almonds slowly, soak them, drink water with them, and consider them a gift rather than a boring snack, you’ll also gain more strength.

Nature doesn’t make mistakes. Caution, however, is her best friend.