5 min read
Fiber in Baru Nuts: Why They Beat Almonds, Walnuts & Cashews
13 g of fiber per 100 g — more than almonds, nearly double walnuts, four times cashews. Here's why that matters for your gut.
Most adults eat barely half the fiber their gut needs. Nuts are an easy fix, but not every nut pulls equal weight. Baru is the quiet outlier — almost 13 g of fiber per 100 g, more than almonds (12 g), nearly double walnuts (7 g) and four times cashews (3 g).
Why fiber matters more than you think
Fiber feeds the bacteria in your large intestine that produce short-chain fatty acids — fuel for your gut lining and signalling molecules that lower inflammation throughout the body.
It also slows the absorption of carbohydrates, which flattens blood sugar spikes after meals and helps you feel full for longer. People who hit 30 g of fiber a day have measurably lower risk of heart disease, type 2 diabetes and colorectal cancer.
The soluble + insoluble mix in baru
Roughly a third of baru's fiber is soluble — the kind that forms a gel and feeds bifidobacteria. The rest is insoluble fiber that adds bulk and keeps things moving.
That balance is why baru sits well in the stomach: you get satiety from the soluble fraction and regularity from the insoluble fraction, without the bloating some isolated fiber supplements cause.
How to actually hit your daily target
A 30 g serving of baru (about a small handful) gives you ~4 g of fiber — roughly 15% of the daily target in one snack. Stack it with oats at breakfast, beans at lunch, and a piece of fruit, and you'll clear 30 g comfortably.
Try them yourself
Wild-harvested baru nuts, shipped from the Netherlands.
Single-origin, no plantations, organic roasting. Ships across the EU, UK and worldwide.
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