Pistachios contain plenty of fiber and prebiotics, which can aid in a healthy digestive system.

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Pistachios, flavorful and crunchy edible seeds derived from the pistachio tree, are more than a delicious snack. These little nuts can help promote digestive health since they have a generous amount of dietary fiber.

Even a small serving can provide a substantial amount of fiber, which can help your bowel movements stay regular. Pistachios also contain specific compounds that act as prebiotics, nourishing the beneficial bacteria in your gut and contributing to a healthy digestive system.

Still, be careful not to eat too many at once, or you could feel bloated and gassy.

Pistachios themselves don’t typically cause constipation. In fact, due to their high fiber content, they can help promote regular bowel movements. They also have beneficial prebiotic properties, which can further aid in digestion.

Still, excessive consumption of pistachios or any high fat food can slow digestion, potentially leading to constipation in some individuals. In addition, pistachios can lead to other types of gastrointestinal discomforts, such as bloating or gas.

Like other nuts, pistachios can occasionally cause gas or bloating in some individuals. This can occur due to their fiber content and the presence of certain carbohydrates that aren’t easily digestible.

Pistachios contain carbohydrates called oligosaccharides, which include raffinose and fructans. Research shows that these carbohydrates aren’t easily digestible and that gut bacteria can ferment them, leading to gas formation.

Some potential side effects of consuming pistachios include:

  • Gastrointestinal discomfort: Pistachios and other nuts contain fiber and certain carbohydrates that can be difficult to digest for some people. This can result in gastrointestinal symptoms such as bloating, gas, or abdominal discomfort.
  • Nutrient imbalances: While pistachios offer various nutrients, consuming excessive amounts can lead to an imbalance in nutrient intake. For example, pistachios are high in fats, so excessive consumption may lead to an imbalance in fat intake.
  • Allergic reactions: Some individuals may be allergic to pistachios, which can lead to symptoms such as itchiness, swelling, hives, or difficulty breathing. Allergic reactions can vary in severity, and if you experience any allergic symptoms, it’s important to get medical attention.

Side effects of eating too many pistachios

If you consume excessive pistachios, you may experience digestive discomforts, such as bloating, gas, and potentially diarrhea. Practicing moderation by consuming pistachios as part of a balanced diet is important to avoid these potential health concerns.

The recommended daily serving of pistachios is about 1 ounce (28 grams), which is approximately 49 pistachios. But it’s important to consider your overall calorie and nutritional needs when determining the appropriate amount for you.

Pistachios are a good source of protein, fiber, and healthy fats, all of which can promote feelings of fullness and contribute to blood sugar management. In addition, removing the shells from pistachios can slow down eating and increase mindful eating practices.

A small 2012 study involving people with metabolic syndrome found that consuming 42 grams or 70 grams of pistachios daily for 12 weeks didn’t lead to weight gain or an increase in waist-to-hip ratio.

Additionally, pistachio consumption linked to improvements in certain risk factors related to metabolic syndromes, such as glucose levels and triglyceride levels.

Pistachios are nutrient-rich, containing healthy fats, protein, fiber, vitamins, and minerals. They also have high levels of antioxidants, which help protect cells, promote eye health, and provide anti-inflammatory benefits. Their fiber content also supports gut health and digestive function.

A 2022 study showed that raw and roasted pistachios contain beneficial phytochemicals, including phenolics and flavonoids, both of which have potent antioxidant activity. Roasted pistachios have more vitamin E, while raw pistachios have more carotenoids, a type of antioxidant.

Extracts from roasted pistachios also show strong antiproliferative activity (slows the growth) against certain cancer cells.

A 2014 study investigated the effects of almond and pistachio consumption on gut microbiota composition. Participants consumed 0, 1.5, or 3 servings of almonds or pistachios per day for 18 days.

The findings revealed that daily pistachio consumption led to higher levels of beneficial gut bacteria, particularly butyrate-producing bacteria, than almond consumption did.

Experts advise that people with sensitivity to fructans, a compound found in pistachios, avoid them as fructans can irritate the digestive system and lead to gastrointestinal health concerns such as bloating, constipation, gas, abdominal pain, or diarrhea.

Individuals with preexisting kidney conditions or those with specific dietary restrictions may also need to limit their intake of pistachios due to the high levels of potassium.

Pistachios are a good source of protein, antioxidants, healthy fats, and dietary fiber. They can support weight management due to their satiating effect and contribute to blood sugar management.

Due to their high fat content, some people might worry that pistachios cause constipation. But there’s no evidence to support this. In fact, research shows that pistachios can promote gut health by providing various beneficial nutrients and supporting a healthy digestive system.