Are nuts good to eat on an empty stomach?

November 11, 2025 •

4 min read

According to nutrition experts, eating nuts on an empty stomach is generally safe and can offer a range of health benefits, including boosting metabolism and providing sustained energy. A handful of nuts can be a smart and healthy way to kickstart your day, provided you consume them in moderation.

Quick Summary

This guide explores the advantages and disadvantages of consuming nuts first thing in the morning, detailing how they impact digestion, energy levels, and weight management. It also provides tips on preparation and which nuts are best for an empty stomach.

Key Points

Nutrient Absorption: Eating nuts on an empty stomach can enhance the absorption of their healthy fats, protein, fiber, and vitamins.
Soaking for Digestion: Soaking nuts overnight removes phytic acid and tannins, making them easier to digest and improving nutrient bioavailability.
Sustained Energy: The protein and healthy fats in nuts provide a steady, long-lasting energy release, preventing morning sugar crashes.
Weight Management: Their high fiber and protein content can increase satiety, helping to curb cravings and reduce overall calorie intake.
Moderation is Key: Consume nuts in moderation, starting with a small handful, to avoid potential digestive discomfort, especially for those with sensitive stomachs.
Brain and Heart Health: Nuts like walnuts and almonds offer specific benefits, such as boosting brain function (Omega-3s) and improving heart health (healthy fats).

The Case for Eating Nuts on an Empty Stomach

Eating nuts first thing in the morning is a practice favored by many health experts for good reason. During the night, your body is in a state of fasting, and a nutrient-dense food like nuts can effectively break this fast and supply your body with the fuel it needs for the day.

One of the primary benefits is the excellent nutrient absorption that occurs when your stomach is empty. Without competing with other foods, the healthy fats, protein, fiber, vitamins, and minerals in nuts are more efficiently assimilated by your body. This quick and effective delivery of nutrients provides a significant boost to your metabolism, which is naturally lower after a night's sleep.

For those focused on weight management, nuts can be a powerful ally. Their combination of fiber, protein, and healthy fats promotes a feeling of fullness, or satiety, that can last for hours. This helps reduce morning cravings and prevents overeating later in the day.

Why Soaking Your Nuts Matters

While you can eat raw or roasted nuts on an empty stomach, many nutritionists recommend soaking them overnight. The soaking process helps to remove the phytic acid and tannins present in the outer layer of the nut. These compounds can inhibit the absorption of key minerals like zinc, iron, and calcium.

By soaking, you not only improve nutrient availability but also make the nuts easier to digest. Soaked almonds, for example, release the enzyme lipase, which aids in the digestion of fats. This can be particularly beneficial for people who experience digestive discomfort when eating nuts.

Potential Drawbacks and Considerations

Despite the many benefits, eating nuts on an empty stomach isn't suitable for everyone. For some individuals, consuming a large quantity of nuts first thing in the morning can cause digestive issues, such as bloating or indigestion. The high fat and fiber content can be too heavy for some digestive systems to handle effectively on an empty stomach.

Moderation is key. Instead of a large handful, a small portion of 4-5 soaked almonds or a few walnuts is often recommended to see how your body reacts. As one expert notes, while some nuts like almonds and walnuts are generally well-tolerated, heavier nuts like cashews and pistachios may be better consumed later in the morning or as a snack.

Nuts for an Empty Stomach: A Comparison

To help you decide which nuts might be best for your morning routine, here is a comparison of some popular options:


Nut	Best for Empty Stomach?	Key Benefits for Morning	Consideration
Almonds	Yes (especially soaked)	Boosts digestion, brain function, and provides sustained energy.	Soaking recommended to remove phytic acid and aid digestion.
Walnuts	Yes	Rich in Omega-3 fatty acids, excellent for brain health.	Offers anti-inflammatory properties and improves focus.
Pistachios	Yes (in moderation)	Good source of protein and fiber, helps stabilize blood sugar.	Heavier than almonds; consume a small handful.
Cashews	Yes (in moderation)	Contains zinc, magnesium, and healthy fats for energy and immunity.	Heavier; may cause digestive issues in larger quantities.
Brazil Nuts	Yes (in moderation)	Rich in selenium, boosts metabolism.	High selenium content means you only need one or two per day.

How to Incorporate Nuts Into Your Morning Routine

To enjoy the benefits of eating nuts on an empty stomach without discomfort, consider these strategies:

Start small: Begin with a modest serving, such as 4-5 soaked almonds or 1-2 walnuts, and gradually increase if your body tolerates it well.
Soak overnight: For optimal digestion and nutrient absorption, soak nuts like almonds and walnuts overnight. Simply place them in a bowl of water and let them sit for 6-8 hours.
Pair with water: Drinking a glass of water with your nuts helps with hydration and aids the digestive process.
Mix with other foods: If a plain handful of nuts feels too heavy, try mixing them with other morning foods. A sprinkle of chopped walnuts in oatmeal or pistachios on top of yogurt adds flavor, texture, and nutrients without overwhelming your digestive system.

Conclusion

Eating nuts on an empty stomach can be a highly beneficial habit, offering a concentrated dose of nutrients that can boost energy, aid digestion, and support weight management. However, it is essential to listen to your body and start with small, manageable portions, especially if you have a sensitive digestive system. Soaking nuts like almonds can further enhance their digestibility and nutrient absorption. By being mindful of your intake and choosing the right type of nut for your needs, you can make this a healthy part of your daily routine.

For more expert advice on dietary habits, consult the health and nutrition resources at the National Institutes of Health: https://www.nih.gov/.

Frequently Asked Questions

Soaked almonds and walnuts are generally considered excellent choices for an empty stomach because they are easier to digest and their nutrients are more bioavailable. Pistachios and cashews are also good but should be eaten in smaller quantities.

Yes, for most people, it is safe to eat a handful of nuts on an empty stomach. However, those with a sensitive digestive system should start with small portions to avoid potential bloating or discomfort.

A small handful is typically sufficient. For soaked almonds, 4-5 nuts are a good starting point, while with walnuts, 1-2 is often enough. Listen to your body and adjust the quantity as needed.

Soaking nuts, especially almonds, helps remove antinutrients like phytic acid and tannins that can block mineral absorption. This process improves digestibility and increases the availability of nutrients.

Yes, nuts can support weight loss. Their high fiber, protein, and healthy fat content promotes satiety, which helps reduce cravings and prevents overeating throughout the day.

For some people, especially when consumed in large quantities, the high fat and fiber content of nuts can cause digestive discomfort like bloating. Starting with soaked nuts and a small amount can mitigate this.

If you experience discomfort, try soaking the nuts first to aid digestion. You can also try pairing them with other foods like yogurt or oatmeal, or simply wait until later in the morning to have them as a snack.