Walnuts are packed with healthy fats, protein, fiber, and essential nutrients, but eating too many can lead to unwanted side effects.
Recommended Daily Intake Most experts suggest 1 to 2 ounces (about 7 to 14 walnut halves) per day as a healthy portion. This provides enough nutrients without excessive calorie intake.
Weight Gain – Walnuts are calorie-dense, with about 185 calories per ounce. Overeating can lead to excessive calorie consumption.
Digestive Issues – High fiber content may cause bloating, gas, or diarrhea if eaten in excess.
Nutrient Imbalance – Too many walnuts can disrupt omega-6 to omega-3 balance, potentially increasing inflammation.
Allergic Reactions – Some people may experience nut allergies, leading to itching, swelling, or severe reactions.
Interference with Medications – Walnuts can affect blood thinning due to their high omega-3 content, so excessive intake may not be ideal for people on anticoagulants.
Stick to a handful of walnuts (7–14 halves) per day to enjoy their benefits without negative effects. Moderation is key for a balanced diet. 4o