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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics

Diet

7 Side Effects of Eating Too Many Almonds: Kidney Stones, Weight Gain, & More

Almonds are a nutritious snack, but consuming them in excess can lead to unwanted side effects. Here are 7 potential risks of eating too many almonds, including kidney stones and weight gain. 

Introduction

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Almonds are high in oxalates, which can contribute to the formation of kidney stones if consumed in large quantities. Moderation is key to avoiding this risk. 

Side Effect 1: Kidney Stones 

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Almonds are calorie-dense, and overeating them can lead to weight gain, especially if not balanced with physical activity. Watch portion sizes to avoid excess calories. 

Side Effect 2: Weight Gain 

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Eating too many almonds can cause digestive discomfort, such as bloating, gas, and constipation, due to their high fiber content. Ensure adequate water intake to aid digestion. 

Side Effect 3: Digestive Issues 

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Almonds contain phytic acid, which can bind to essential minerals like iron and zinc, reducing their absorption and potentially leading to nutrient imbalances if overconsumed. 

Side Effect 4: Nutrient Imbalance 

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Some people may experience allergic reactions to almonds, ranging from mild symptoms like itching and swelling to severe anaphylaxis. Overconsumption can increase the risk of these reactions. 

Side Effect 5: Allergic Reactions 

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Almonds are rich in vitamin E, and excessive intake can lead to vitamin E toxicity, causing symptoms like headaches, nausea, and blurred vision. Stick to recommended serving sizes. 

Side Effect 6: Vitamin E Overload 

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Almonds may contain trace amounts of naturally occurring toxins like cyanogenic glycosides. While safe in small amounts, excessive consumption can increase toxin exposure. 

Side Effect 7: Increased Toxin Exposure 

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Almonds are a healthy snack when eaten in moderation. Be mindful of portion sizes and overall diet to enjoy their benefits without experiencing the side effects. 

Conclusion

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