Understanding the Link: Can Cashew Milk Cause Inflammation?

November 4, 2025 •

5 min read

According to numerous studies, nuts—including cashews—contain compounds that actively fight inflammation. The question, can cashew milk cause inflammation, therefore has a surprising answer, as its potential inflammatory effect is not inherent but often tied to hidden additives and sugars in commercial products.

Quick Summary

Pure, unsweetened cashew milk contains natural anti-inflammatory properties from antioxidants and healthy fats. However, many store-bought brands include additives, gums, and excessive sugars, which can trigger an inflammatory response. The key is to examine ingredient lists carefully or opt for homemade versions to avoid these potentially irritating components.

Key Points

Pure cashew milk is anti-inflammatory: Cashews naturally contain antioxidants, healthy fats, and zinc, which actively combat inflammation.
Additives are often the inflammatory trigger: Many store-bought cashew milks contain emulsifiers, gums, and added sugars that can cause inflammation and digestive upset.
Prioritize unsweetened versions: Excessive added sugar in sweetened cashew milk products is a major dietary cause of inflammation.
Inspect ingredient lists carefully: Choose brands with the shortest ingredient lists, ideally with only cashews, water, and salt.
Consider making your own: For the purest, most anti-inflammatory product, make your own cashew milk at home with just raw cashews and water.
Allergies are a rare consideration: For individuals with tree nut allergies or FODMAP sensitivities, cashews themselves may cause an inflammatory reaction.
Cashew milk is a healthier dairy alternative: When chosen carefully, it is a superior option to dairy for those managing inflammation.

For many people, cashew milk has become a go-to dairy alternative, praised for its creamy texture and versatility. Its popularity has led to many questions about its nutritional impact, with one of the most pressing being, can cashew milk cause inflammation? The short answer is that pure, unsweetened cashew milk is generally considered anti-inflammatory, and it is the additives and hidden ingredients in processed versions that are the more likely culprits. Understanding the distinction between a clean product and a highly processed one is crucial for anyone seeking to manage their dietary inflammation.

The Anti-Inflammatory Power of Pure Cashew Milk

Cashew milk's foundation comes from cashew nuts, which are packed with beneficial nutrients known for their anti-inflammatory effects.

Antioxidants: Cashews are a source of powerful antioxidants, including zinc and certain polyphenols, that help combat oxidative stress in the body. Oxidative stress is a primary driver of chronic inflammation, and by neutralizing free radicals, these compounds help protect cells from damage. A 2022 animal study on degenerative joint disease found that daily cashew consumption led to lower inflammation rates and pain-like behavior in rats, likely due to these antioxidants.
Healthy Fats: Cashews contain monounsaturated and polyunsaturated fats, which are considered healthy fats. These fatty acids play a role in reducing inflammation and promoting overall heart health. Replacing saturated fats with these healthier alternatives is a well-established strategy in anti-inflammatory diets.
Magnesium and Zinc: Cashew milk is a source of minerals like magnesium and zinc. Magnesium is involved in hundreds of biochemical reactions in the body and has been shown to reduce markers of inflammation. Zinc is an immunity booster that helps create immune cells and also protects against inflammation and cell damage. Low levels of zinc have been associated with increased inflammatory markers, highlighting its importance.

When Cashew Milk Becomes Inflammatory: The Additive Issue

While the cashew itself is beneficial, the final product sold in stores can be a different story. The manufacturing process and added ingredients are often the reasons behind any inflammatory potential.

Common Additives and Their Inflammatory Effects

Carrageenan: This additive, derived from seaweed, is used as a thickener and emulsifier to create a creamy texture. Some studies suggest that carrageenan can trigger intestinal inflammation and is linked to digestive problems. Many people sensitive to gut issues choose to avoid it.
Added Sugars: Many flavored or sweetened cashew milk products contain a significant amount of added sugar. High sugar intake is a major contributor to systemic inflammation and can lead to elevated blood sugar levels and other metabolic issues. Opting for unsweetened versions is key to avoiding this inflammatory trigger.
Vegetable Oils and Emulsifiers: Processed nut milks often include vegetable-based oils and other emulsifiers to improve consistency. High levels of omega-6 fatty acids in processed oils can be pro-inflammatory, especially when not balanced by sufficient omega-3s.
Gums: Thickeners like xanthan gum or gellan gum can be problematic for some individuals with sensitive digestive systems, potentially causing bloating or other gut-related inflammation.

Homemade vs. Store-Bought: What to Look For

The best way to ensure your cashew milk is truly anti-inflammatory is to control the ingredients. Making it at home is a simple process and guarantees a clean product.

Benefits of Homemade Cashew Milk

Purity: You control the ingredients, using only raw cashews and water, and optionally adding a pinch of natural sweetener like dates or vanilla extract.
No Additives: Avoids carrageenan, gums, and other artificial ingredients that can cause digestive distress and inflammation.
Nutrient Density: Freshly made cashew milk often retains more nutrients than its processed counterparts.

For those who prefer the convenience of store-bought options, careful label reading is essential. Look for brands with minimal ingredients—ideally just cashews, water, and sea salt. Unsweetened varieties are always the better choice.

Cashew Milk Product Comparison

To highlight the difference, here is a comparison table of a typical store-bought brand versus a homemade version.


Feature	Generic Store-Bought Cashew Milk	Homemade Cashew Milk
Ingredients	Filtered water, cashews, sugar, sunflower lecithin, natural flavors, gellan gum, carrageenan, potassium citrate.	Raw cashews, water, optional pinch of sea salt.
Anti-Inflammatory Potential	Potentially inflammatory due to added sugars and stabilizers.	Anti-inflammatory due to high antioxidant and healthy fat content.
Digestive Health	May cause bloating or irritation in sensitive individuals.	Supports digestive health without irritating additives.
Taste	Often sweetened and may have a processed taste.	Creamy, pure, and naturally nutty flavor.
Additives	Contains emulsifiers, gums, and stabilizers.	Contains zero additives or artificial ingredients.

Allergies and Sensitivities

For a small number of people, cashew milk can cause an inflammatory reaction due to a specific allergy or sensitivity. Cashews are tree nuts, and tree nut allergies can cause severe reactions. Even if an individual does not have a full-blown allergy, they could have a sensitivity. Cashews are also considered high-FODMAP, and those with irritable bowel syndrome (IBS) or similar digestive issues might experience discomfort. This is different from a reaction caused by additives and is a personal intolerance to the nut itself.

Conclusion

In summary, the notion that cashew milk causes inflammation is largely a misconception when referring to pure, natural versions. The cashews themselves offer anti-inflammatory benefits thanks to their rich content of antioxidants, zinc, and healthy fats. However, consumers must be vigilant about the ingredient list on commercial products. Many brands include added sugars and stabilizers like carrageenan and gellan gum, which can negate the health benefits and potentially trigger inflammation. For the best results, always choose unsweetened cashew milk with the cleanest ingredient list, or make your own at home to reap all the anti-inflammatory advantages. This mindful approach ensures you benefit from its creamy taste without compromising your health goals.

For more information on anti-inflammatory foods and diet, you can refer to authoritative sources like the National Institutes of Health (NIH) research on dietary inflammation.

How to Make Homemade Cashew Milk

Making your own cashew milk is straightforward and ensures a clean product. To start, soak one cup of raw cashews in water for at least 4 hours, or overnight. Drain and rinse the cashews, then blend with 4 cups of fresh water and a pinch of salt until completely smooth. Strain through a nut milk bag or cheesecloth for extra smoothness. Store the milk in an airtight container in the refrigerator for up to 5 days.

Frequently Asked Questions

The primary cause is not the cashews themselves, which are anti-inflammatory, but rather the added sugars, gums, and other processed ingredients found in many commercial cashew milk products.

You should be vigilant about avoiding products containing carrageenan, various gums like gellan or xanthan, and unnecessary added sugars.

Yes, homemade cashew milk is the best option for managing inflammation because it contains only cashews and water, ensuring no inflammatory additives are present.

Yes, for individuals with a diagnosed tree nut allergy, consuming cashew milk can trigger a severe allergic and inflammatory response. These individuals should avoid cashew milk and all other tree nuts.

Cashews contain anti-inflammatory compounds such as antioxidants (like zinc), healthy monounsaturated and polyunsaturated fats, and minerals like magnesium.

Yes, unsweetened cashew milk without additives can be a great dairy alternative, as dairy can be inflammatory for some individuals. The natural properties of cashews also provide an anti-inflammatory boost.

Bloating can occur due to digestive sensitivities to high-FODMAP foods like cashews, or because of irritating additives like gums and thickeners commonly found in commercial products.