Emerging research has found that eating walnuts may alter the gut microbiome in ways that positively support heart health, gastrointestinal diseases and inflammation. (source)

Walnuts are loaded with omega 3 fatty acids, manganese, and copper.

They contain about 163 calories per 1/4 cup, are low in carbohydrates and sugar and provide nearly 4g/protein and 2g/fiber.

Walnuts are a great anti-inflammatory and have been proven to help improve blood pressure. 

And, they are naturally gluten free. However, with walnuts keep in mind that many times when they are not in their “raw” state, they can contain gluten (with candy-like coats, seasonings, etc.) Make sure to eat them raw, roast them yourself or check the packaging!

While cashews are a nutritious snack rich in copper, magnesium, and phosphorus, as well as protein and beneficial fats, overconsumption and allergy can cause rare side effects such as bloating, constipation, weight gain, and joint swelling. (source)

On the other end, though, cashews are rich in unsaturated fat and boast these other benefits for a healthy snack:

• low in sugar
• source of fiber
• contain a significant amount of copper, a mineral essential for energy production, healthy brain development, and a strong immune system
• a great source of magnesium and manganese, nutrients important for bone health

Whether its almonds or almond butter, people love this tree nut which is native to the Mediterranean region. 

One serving of almonds equals one ounce, about 23 almonds or ¼ cup. It is a calorie-dense food but also nutrient-dense with the majority of its fat being monounsaturated. 

Almonds are a rich source of:

• fiber
• protein
• healthy fats
• vitamin E
• magnesium
• phosphorus
• potassium

A sunflower seed is harvested from the sunflower plant.

They contain nutrients that can support your immune system and boost your energy levels.

One of the main benefits of sunflower seeds are its indications on the immune system because they include both zinc and selenium. Zinc plays a vital role in the immune system, helping the body maintain and develop immune cells. Selenium also plays a role in reducing inflammation, fighting infection, and boosting immunity.

According to the USDA, ¼ cup of dry roasted sunflower seeds without salt contains: 

• Calories: 207
• Protein: 5.8 grams
• Fat: 19 grams
• Carbohydrates: 7 grams
• Fiber: 3.9 grams

While Pine Nuts might not be as common to eat by the handful, in their raw state, they are very common in foods like Pesto.

One thing I love about Pine nuts (besides their excellent flavor) that they are an excellent source of the B-complex group of vitamins such as thiamin, riboflavin, niacin, pantothenic acid, vitamin B-6 (pyridoxine), and folates.

These vitamins work as co-factors for enzymes in cellular substrate metabolism inside the human body.

The B-complex group helps fight fatigue, which is common in the Gutsy community.

​Though many in the gut health community demonize peanuts, I remain strong in my convictions that they aren’t the devil they are made out to be.

Peanuts are oftentimes the culprit for severe allergies and if you’re experiencing one, seek medical attention immediately.

But if not, then hear me out.

According to the National Peanut Board, here are some things peanuts boast:

1. more protein than any nut (7g per serving)
2. contain more than 30 essential vitamins and minerals
3. a good source of fiber and good fats
4. higher source of niacin, which is an important B vitamin that helps to convert food to energy, aids with the digestive and nervous system and helps the skin

If you want the full truth, in the early days of my healing journey, peanuts were one thing that saved my craving for sugar. They were included on the GAPS diet, and so I began playing with peanuts and other GAPS-friendly ingredients to create my own peanut butter line (which also expanded to other nut butters). 

It was called A Loving Spoon, and once I said good-bye to A Loving Spoon, I sold my recipes (which you can now take advantage of HERE).

According to Medical News Today, 

Pistachios are an excellent source of protein, antioxidants, and fiber. Possible benefits include boosting heart health, managing blood sugar, and reducing colon cancer risk.

This is due to:

• Rich in nutrients: A serving of pistachios provides about 37% of the recommended daily vitamin B6 intake or 1.3mg for adults.
• Packed with antioxidants: gama-tocopherols, phytochemicals, and polyphenols
• Are a prebiotic: prebiotics may also feed the good bacteria in the gut. Feeding the good bacteria helps them multiply and “crowd out” harmful bacteria.

Hazelnuts, also known as Filberts, might be most commonly known for their feature in Nutella. However, you can skip the Nutella and artificial sweeteners (which, by the way, is also a gas-causing food), and just opt for the hazelnut in its whole state.

Hazelnuts are filled with nutrients, namely:

• Vitamin E
• Thiamin
• Magnesium
• Copper
• Manganese
• Vitamin B6
• Folate
• Phosphorus
• Potassium
• Zinc

Brazil Nut benefits:

• produces active Thyroid hormone
• high levels of selenium
• great source of Vitamin-E and the B-complex group ((thiamin, riboflavin, niacin, pantothenic acid, vitamin B-6 (pyridoxine) and folates))
• good levels of minerals such as copper, magnesium, manganese, potassium, calcium, iron, phosphorus, and zinc
• reduced acne

My favorite part of this nut is the high amount of magnesium (125% DV per serving).

And last, but certainly not least on this list – pecans.

Pecans are a monounsaturated fat, and I’m constantly adding pecan halves to any homemade trail mix that sits on our counter. 

Pecans provide phytonutrients, plant-based compounds that have powerful antioxidant benefits. They’re also a good source of the mineral zinc, crucial for immune-cell development and function.