Almond butter has become an increasingly popular alternative to peanut butter and other nut butters. It has a rich, creamy texture and delicious nutty flavor that makes it perfect for spreading on toast, adding to smoothies, or using in recipes.
But is almond butter actually good for your gut health? With so many nut butter options available, it can be tough to know which one provides the most benefits. In this article, we’ll take an in-depth look at the gut health effects of almond butter.
What is almond butter?
Almond butter is made by grinding whole, raw almonds into a smooth paste. It contains all the nutrients found in whole almonds, including:
- Protein
- Healthy fats
- Fiber
- Vitamin E
- Magnesium
- Manganese
- Copper
Unlike many other nut butters, almond butter contains no saturated fat or cholesterol. It also has a lighter texture and milder flavor than peanut butter.
The best quality almond butters contain just one ingredient – almonds. Avoid products with added oils, sugars, or preservatives.
Benefits of almond butter for gut health
Almond butter contains several beneficial nutrients that may support overall gut health:
Protein
Almond butter is a rich source of plant-based protein, providing around 8 grams per 2 tablespoon serving. Protein helps keep the gut lining strong and may protect it from damage caused by infection or inflammation. It also promotes the growth of healthy gut bacteria.
Fiber
Around 3 grams of fiber are found in 2 tablespoons of almond butter. Fiber acts as a prebiotic in the gut, feeding beneficial bacteria that produce short-chain fatty acids and support immune function. The fiber in almond butter can help promote bowel regularity and prevent constipation.
Healthy fats
Over half the fat in almond butter is monounsaturated, primarily oleic acid. Monounsaturated fats are digested and absorbed easily, providing energy without negatively impacting blood lipids. Almond butter also contains some polyunsaturated omega-6 and omega-3 fats. These support gut health by reducing inflammation.
Magnesium
Almond butter is one of the best sources of magnesium, containing around 15% of the recommended daily intake per 2 tablespoon serving. Magnesium relaxes the muscles in the intestinal wall to support regular bowel movements and prevent constipation. It also binds to bacterial toxins in the gut to help flush them out.
Manganese
Manganese is a trace mineral that activates enzymes needed for metabolizing carbohydrates, amino acids, and cholesterol. Almond butter provides around 30% of the daily requirement per serving. Manganese deficiency has been linked with poor digestion and impaired gut barrier function.
Vitamin E
Almond butter contains high levels of vitamin E, an antioxidant that protects cell membranes from oxidative damage. Vitamin E may help reduce gut inflammation and intestinal permeability associated with certain diseases.
Potential drawbacks of almond butter
Despite its many benefits, there are a couple potential downsides to almond butter:
Allergies
Like peanut butter, almond butter can cause an allergic reaction in those with nut allergies. Make sure to check the label carefully and avoid almond butter if you have a known nut allergy.
Oxalates
Almonds contain oxalates, compounds that can bind to calcium and cause kidney stones in sensitive individuals. However, soaking and blanching almonds before making almond butter can help reduce the oxalate content.
FODMAPs
For people following a low-FODMAP diet to manage IBS, almond butter may need to be limited due to its fructan content. Fructans are sugars that can ferment rapidly and cause gas and bloating.
Phytic acid
Almonds contain phytic acid, an antinutrient that can inhibit the absorption of minerals like iron and zinc. However, phytic acid levels are reduced when almonds are soaked before making almond butter.
Almond butter vs. peanut butter
So how does almond butter compare to peanut butter in terms of gut health? Let’s take a look:
Fiber
Almond butter has slightly more fiber than peanut butter – 3 grams versus 2 grams per serving. The fiber in both helps promote bowel regularity.
Magnesium
Almond butter provides nearly 3 times as much magnesium as peanut butter, making it superior for preventing constipation.
Healthy fats
While peanut butter contains more monounsaturated fat overall, almond butter has a better ratio of monounsaturated to polyunsaturated fats. It also has no omega-6 linoleic acid, which can be inflammatory.
Allergies
Almond butter is safe for those with a peanut allergy. The reverse may not be true – some with peanut allergies can also react to almonds.
Aflatoxins
Unlike peanut butter, almond butter poses no risk of aflatoxin exposure. Aflatoxins are toxic compounds sometimes found on peanuts that can damage the liver.
Phytic acid
Both almond and peanut butter contain phytic acid, but soaking almonds before making almond butter can help reduce levels.
Overall, while both offer benefits, almond butter may have a slight edge over peanut butter for gut health due to its fiber, magnesium, and healthy fat content. Those with peanut allergies may also tolerate it better.
How to incorporate almond butter into your diet
Here are some simple ways to start eating more almond butter:
On toast
Spread almond butter on whole grain toast as an alternative to peanut butter. Top with sliced banana for added fiber.
In oatmeal
Mix a tablespoon of almond butter into your morning oatmeal for extra protein and healthy fats.
As a dip
Use almond butter as a protein-rich dip for fresh fruit slices, whole grain crackers or veggie sticks.
In smoothies
Add 1-2 tablespoons of almond butter to your favorite fruit smoothie for a nutrition and flavor boost.
In baking recipes
Use almond butter in place of other nut butters or oils when baking muffins, cookies, or other treats.
In sauces or dressings
Blend almond butter into Asian-inspired dipping sauces or salad dressings for added body and creaminess.
On apples or celery
Fill apple slices or celery sticks with almond butter for an easy on-the-go snack.
In overnight oats
Mix almond butter into overnight oats along with chia seeds, fruit, and milk for an easy high-protein breakfast.
Potential side effects
Almond butter is generally well tolerated, but there are some potential side effects to be aware of:
Allergic reaction
Those with tree nut allergies may react to almonds and should avoid almond butter. Mild symptoms include hives, itching, or tingling in the mouth. Anaphylaxis is possible in severe cases.
Weight gain
While healthy, almond butter is high in calories. Eating more than a serving per day could lead to unwanted weight gain if you don’t account for the extra calories. Stick to a 1-2 tablespoon serving.
Constipation
In some, a high intake of almond butter could potentially cause constipation due to its fiber content. This is more likely if you don’t drink enough fluids. Start with small servings if prone to constipation.
Diarrhea
Occasionally the high fat content of almond butter could cause diarrhea in sensitive people, especially if consumed alongside other high fat foods.
Bloating or gas
The carbohydrates in almond butter may cause bloating or gas in those with irritable bowel syndrome (IBS) or who follow a low-FODMAP diet. Limit serving sizes.
As with any new food, keep an eye out for any digestive symptoms when introducing almond butter. Discontinue use if any bothersome reactions occur.
Conclusion
Almond butter can be an excellent addition to a gut-healthy eating pattern for most people. Its content of fiber, magnesium, manganese, vitamin E, and healthy fats provide anti-inflammatory and prebiotic benefits to support overall digestive health.
Just be mindful of potential drawbacks including allergies, weight gain, and adverse reactions in sensitive individuals. Enjoy almond butter in moderation as part of a balanced diet to take advantage of its unique nutritional attributes and delicious flavor. Spread on toast or fruit, mix into oatmeal or smoothies, or use for baking healthy treats.
With its stellar nutrition profile, almond butter can be a tasty way to keep your gut happy and healthy.
