Almonds are often hailed as a superfood—but there are three things about them that can cause serious health concerns. Today, I’ll show you what those are and how to counteract them.
My name is Dr. Tom Rofrano from the Natural Medicine Clinic in Palm Beach Gardens, Florida, and author of the FreeDiet®. After 40 years in practice, most of our new patients come in with gut or thyroid issues—and almonds are a surprisingly common trigger.
- Almonds Can Create a Fatty Acid Imbalance
I was recently reviewing labs with a patient who had joint pain and autoimmune issues. Her fatty acid profile showed:
- High linoleic acid (omega-6) — inflammatory
- Low omega-3 — anti-inflammatory
She was confused because she wasn’t eating seed oils or processed foods. But she was eating:
- Almonds
- Almond butter
- Almond milk
- Almond flour
- Almond-based crackers, breads, and wraps
When I showed her the fatty acid profile of almonds, she was shocked.
Omega-6 to Omega-3 Ratios
- Walnuts: 4:1
- Macadamia nuts: 6:1
- Almonds: 2009:1
That’s a massive imbalance—especially when consumed all day long.
How to Counteract This
- Limit almonds to one serving (1 oz or 22 almonds)
- Increase omega-3 intake from wild salmon, sardines, or other fatty fish
- Rotate nuts instead of relying on almond-based products
- Almonds Are Extremely High in Oxalates
Oxalates are natural compounds found in certain foods. In excess, they can contribute to:
- Kidney stones
- Joint pain
- Gut issues
- Skin problems
- Autoimmune symptoms
One serving of almonds contains 122 mg of oxalates. Many people tolerate small amounts, but the problem is overconsumption:
- Almond milk
- Almond flour
- Almond butter
- Almond-based baked goods
It all adds up quickly.
How to Reduce Oxalate Impact
- Drink plenty of water
- Consume calcium-rich foods or take calcium citrate
- Take magnesium
- Soak almonds to reduce oxalates
- Almonds Often Contain Mold (Aflatoxins)
Many almonds contain mold, especially aspergillus, which produces aflatoxins—harmful compounds linked to inflammation and gut issues.
How to Reduce Mold Exposure
Soak almonds overnight. After soaking:
- Good almonds become plump
- Moldy almonds stay shriveled
You can easily discard the bad ones.
The Problem With Almond Milk, Almond Flour & Nut Butters
Manufacturers can throw all almonds—good and moldy—into the batch. You have no way of knowing how many mold-contaminated almonds are in the final product.
By soaking almonds yourself, you can:
- Remove moldy ones
- Make your own almond milk or almond butter safely
Why Almonds Are Limited in the FreeDiet®
When I developed the FreeDiet® years ago while healing my own autoimmune Hashimoto’s, rheumatoid arthritis, IBS, fatigue, and skin issues, I found that almonds triggered inflammation for many people—including myself.
Because of:
- High omega-6
- High oxalates
- Mold risk
- Lectins
- Phytic acid
- Common food sensitivity or allergen
Almonds are avoided in Phase 1 of the FreeDiet®.
They are allowed later in Phase 3, once your gut and inflammation have improved—but only occasionally.
Foods to Avoid on the FreeDiet®
- Gluten
- Grains
- Sugar
- Yeast
- Dairy
- Eggs
- Soy
- Legumes
- Nightshades
- Processed foods
The Bottom Line
Almonds can still be part of a healthy diet—but only when consumed:
- In moderation
- Balanced with omega-3 fats
- Properly soaked to reduce mold and oxalates
If you want to learn how to soak nuts properly, Click Here. I’ll also include a link here to FreeDiet® Phase 1 Food Chart.
