What is the best time to eat nuts for gut health, according to a top gastroenterologist

Eating nuts is good for health. They are packed with healthy fats, protein, fiber, vitamins, and minerals. While nuts like almonds, walnuts, cashews, pistachios, and hazelnuts support heart health and promote a healthy weight, walnuts are known for their brain-boosting power, thanks to the omega-3 fatty acids. While we all know that eating nuts is great for health, little do we know about the best time to have them. Dr. Saurabh Sethi, a California-based gastroenterologist trained at Harvard and Stanford, with over 25 years of clinical experience, has shared science-backed views on the optimal times to eat specific nuts to boost gut health, hormonal balance, and overall well-being. Let’s take a look.

Morning

Dr. Sethi suggests starting the day with almonds. Rich in vitamin E and magnesium, almonds help stabilize blood sugar levels and support cognitive function. So, eating them in the morning would be ideal to boost metabolic health and mental clarity.


Mid-morning

To get the best benefit of pine nuts, munch on them during mid-morning. Pine nuts contain pinolenic acid, a compound that suppresses appetite and supports fat metabolism. You can have it around 10 or 11 a.m. This can prevent cravings and also overeating during lunch. Their nutrient profile makes them ideal for maintaining energy without spiking blood sugar.

Lunchtime

According to Dr. Sethi, the best time to eat cashews is during lunch time. Cashews are rich in zinc and iron, which boost immunity and enhance energy metabolism. You can add cashews to a salad or eat them alongside a meal. Cashews are calorie-dense, so go for a moderate portion.

Afternoon

The best time to have pistachios is in the afternoon. It can help you break from the afternoon slump. Pistachios are packed with protein and fiber, which help stabilize energy levels and curb cravings. Having some pistachios around 3 or 4 p.m. will keep you focused and satisfied until dinner.

Evening

If you enjoy walnuts, eat them in the evening. Walnuts promote better sleep and brain health. They are rich in omega-3 fatty acids and melatonin, which support cognitive function and also aid a restful night’s sleep.

Dessert

Pecans are great for your heart. You can consider eating them with dessert. Their polyphenols help lower LDL cholesterol and reduce oxidative stress. You can eat them after dinner to boost cardiovascular health. Pair them with fruits to satisfy your sweet tooth.

Dr. Sethi recommends eating peanuts anytime. Their resveratrol and niacin content support heart and brain health. Whether mid-morning or late afternoon, you can enjoy peanuts anytime.


While nuts are good for you, remember to enjoy them in moderation.