Does almond milk contribute to inflammation?

October 18, 2025 •

3 min read

Studies indicate that almonds possess anti-inflammatory properties due to their healthy fat and antioxidant content. However, a common question is: does almond milk contribute to inflammation? The answer largely depends on the product's additives and individual sensitivities.

Quick Summary

While almonds are anti-inflammatory, commercial almond milk's effect on inflammation can vary based on additives like carrageenan and gums, along with added sugars.

Key Points

Almonds are anti-inflammatory: The almonds themselves contain beneficial compounds like Vitamin E and monounsaturated fats that have anti-inflammatory properties.
Additives are the main culprit: Potential inflammation from almond milk often stems from commercial additives like carrageenan and gums, which can irritate the gut.
Avoid added sugar: Sweetened almond milk, like any product high in sugar, can contribute to chronic inflammation.
Homemade is the safest option: To ensure no inflammatory additives are present, making almond milk at home from just almonds and water is the best choice.
Read the ingredient list: Look for brands that are unsweetened and explicitly state they are carrageenan-free and avoid unnecessary gums.
Individual response varies: Those with nut allergies or sensitivities may experience inflammation as an allergic reaction, and personal tolerance to additives can differ.

For many years, almond milk has been touted as a healthy, dairy-free alternative to cow's milk. While it's true that the almonds themselves contain beneficial compounds, the processing and added ingredients in many commercial brands have raised questions about their potential impact on inflammation. Understanding the difference between pure almonds and processed almond milk is key to making an informed choice for your diet.

The Anti-Inflammatory Potential of Almonds

Whole almonds are packed with nutrients that are known to help reduce inflammation in the body. These include monounsaturated fats, which have been shown to have anti-inflammatory properties and are linked to reduced levels of C-reactive protein (CRP), a marker for inflammation. Almonds are also rich in vitamin E and other antioxidants, which help neutralize free radicals that cause oxidative stress, a major contributor to inflammation. Furthermore, magnesium in almonds plays a crucial role in regulating inflammation by inhibiting the production of pro-inflammatory cytokines.

Inflammatory Ingredients to Watch For

The potential for almond milk to cause inflammation comes not from the almonds themselves but from common additives in many store-bought varieties.

Carrageenan

This emulsifier, derived from red seaweed, is used to stabilize and thicken almond milk. Some studies and reports link carrageenan to intestinal inflammation, particularly in individuals with existing bowel conditions. It is also used in animal studies to induce inflammation, fueling concerns about its effects on human gut health.

Additive Gums

Various gums, including gellan, xanthan, and guar gum, are used to create a thicker, creamier texture. Research suggests that gellan gum can cause gastrointestinal issues like bloating and diarrhea and has also been shown to increase inflammation in the gut lining. Xanthan and guar gum can cause digestive distress and have been linked to an increase in certain gut bacteria that may promote inflammation.

Added Sugars

Many flavored and sweetened almond milks contain added sugars. High sugar consumption is a well-known driver of chronic inflammation and is linked to various health issues. Opting for unsweetened almond milk is a simple way to avoid this inflammatory ingredient.

Store-Bought vs. Homemade Almond Milk

The inflammatory potential of your almond milk is heavily influenced by how it is made.


Feature	Unsweetened Commercial Almond Milk	Sweetened Commercial Almond Milk	Homemade Almond Milk
Processing	Heavily processed	Heavily processed	Minimal processing
Key Ingredients	Water, almonds, fortification, emulsifiers, gums, natural flavors	Water, almonds, added sugar, fortification, emulsifiers, gums, natural flavors	Water, almonds (optional: dates, vanilla)
Additives	Often contains gums and stabilizers	Often contains gums, stabilizers, and added sugar	No additives. You control all ingredients.
Inflammatory Potential	Low, unless sensitive to additives	High due to added sugar; also contains gums	Very Low. Anti-inflammatory due to pure almond content.
Nutritional Profile	Low in protein, but often fortified with calcium and vitamins	Lower in protein than dairy; high in sugar and calories	Variable, depends on ingredients. No fortification unless added.

The Omega-6 Fatty Acid Concern

Almonds contain omega-6 fatty acids, which can be pro-inflammatory in high amounts relative to omega-3s. However, almonds also have a significant amount of anti-inflammatory monounsaturated fat. The quantity of almonds in almond milk is relatively small, so the overall inflammatory impact from omega-6s in almond milk is likely minimal compared to other dietary sources.

Your Personal Response Matters

Dietary impacts vary from person to person. For individuals with a nut allergy, almond milk can trigger an inflammatory response. Symptoms like bloating or digestive upset may indicate a sensitivity to almonds or, more likely, additives like carrageenan or gums. If you suspect an adverse reaction, consult a healthcare professional.

How to Choose an Anti-Inflammatory Almond Milk

To minimize any inflammatory risk, follow these tips:

Read the Label: Look for brands free of carrageenan and unnecessary gums.
Choose Unsweetened: Always opt for unsweetened almond milk to avoid added sugar.
Consider Homemade: Making almond milk at home ensures no additives, requiring only almonds and water.

Conclusion

Pure almond milk itself does not typically contribute to inflammation; the nutrients in almonds have anti-inflammatory benefits. The issue lies almost exclusively with the additives used in many commercial almond milk products, such as carrageenan, gellan gum, and added sugars, which have been linked to digestive and inflammatory issues. Choosing unsweetened, additive-free versions or making your own can help you avoid potential inflammatory downsides. Consider your personal health and sensitivities when making dietary choices.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Consult a healthcare professional before making any significant dietary changes.

Make your own homemade almond milk

Frequently Asked Questions

No, almond milk is not inflammatory for everyone. The potential for inflammation depends on the specific brand's ingredients, such as additives and added sugar, as well as an individual's personal sensitivities or allergies to nuts.

Several additives are linked to gut inflammation. The most cited include carrageenan, a thickener derived from seaweed, and certain gums like gellan and xanthan gum.

Unsweetened almond milk, especially one without additives, contains anti-inflammatory compounds from the almonds, such as Vitamin E and monounsaturated fats. It is generally a better choice than sweetened versions for an anti-inflammatory diet.

Yes, making your own almond milk at home is the best way to avoid potential inflammatory additives. It typically only requires almonds and filtered water, giving you complete control over the ingredients.

While almonds contain omega-6 fatty acids, the overall healthy fat profile of almonds, including monounsaturated fats, means they are not typically considered an inflammatory food. The small amount in almond milk is unlikely to cause issues for most people.

If you experience digestive issues like bloating or discomfort after consuming commercial almond milk, it may be a sign of sensitivity to the additives. You can try switching to an unsweetened, additive-free brand or a homemade version to see if symptoms improve.

Many people report reduced digestive issues and better gut health when they eliminate carrageenan from their diet. Choosing a carrageenan-free almond milk is a good step if you are concerned about gut inflammation.