DrFeb
Health Guide

Tiger Nut

Meet the Tiger Nut: it's not a nut at all, but a small, nutrient-dense tuber (a root vegetable!) from the Cyperus esculentus plant. Often called 'earth almond' or 'chufa,' this little powerhouse has been enjoyed for thousands of years—historically by Egyptians and now popular in Spain for making horchata. What does it do for you? It's a fantastic dual-threat: packed with prebiotic fiber for gut health and loaded with healthy fats similar to olive oil. Think of it as nature's candy that actually loves you back.
Evidence BasedDietary Supplement
Tiger Nut
VERIFIED SOURCE

Bio-Activity Analysis

Butyrate Production (Gut Health Marker)

SCIENTIFIC DATA VISUALIZATION

Y-Axis
Production Potential
Source →

Health Benefits & Sources

Why You Need It

  • Gut Health Hero: It's rich in resistant starch, a prebiotic fiber that feeds your good gut bacteria.
  • Sustained Energy: High in healthy monounsaturated fats and fiber, preventing sugar crashes.
  • Mineral Boost: A great natural source of magnesium, potassium, and phosphorus.

Deep Dive

The magic of Tiger Nuts lies in their resistant starch. Unlike simple carbs that spike your blood sugar, this fiber bypasses digestion in the small intestine and ferments in the large intestine. This process creates short-chain fatty acids (like butyrate) which reduce inflammation and strengthen the gut lining. Additionally, their lipid profile is heart-healthy, dominated by oleic acid (the same fat found in olive oil), which supports healthy cholesterol levels. They are also surprisingly rich in arginine, an amino acid that helps the body make nitric oxide, supporting healthy blood flow.

Natural Food Sources

You can eat Tiger Nuts raw, roasted, or soaked. They are also commonly processed into 'Tiger Nut Milk' (Horchata de Chufa).

FoodAmount% DV
Dried Tiger Nuts1 oz (approx. 15 tubers)~15% Fiber
Tiger Nut Milk1 cup~5% Fiber
Tiger Nuts (Raw)1 oz~10% Magnesium

Supplementation

While usually eaten as a food, you might find Tiger Nut Flour or Oil as dietary supplements.

  • Dosage: There is no official RDA. However, a serving of 1–2 ounces (approx. 30–60g) daily is a safe and effective amount to gain benefits without excessive fiber intake.
  • Who should take it: Individuals looking to improve digestion, those on a Paleo or AIP diet, or anyone seeking a nutrient-dense, gluten-free flour alternative.

Top Food Sources

Dried Tiger Nuts
Best for snacking or soaking
Tiger Nut Flour
Great for baking (Paleo/Keto)
Tiger Nut Milk (Horchata)
Refreshingly creamy drink
Tiger Nut Oil
Use for dressings, not high heat
Sprouted Tiger Nuts
Easier to digest, higher nutrient availability

Frequently Asked Questions

No! Despite the name, they are tubers (small root vegetables). This makes them generally safe for people with tree nut or peanut allergies.
Yes, you can. The skin contains a lot of fiber. However, soaking them overnight makes them easier to chew and digest, and the skin softens.
Absolutely. It is a dairy-free, plant-based milk alternative that is naturally creamy and rich in vitamins without the lactose.
They have a unique flavor profile—often described as a mix of almond, coconut, and vanilla, with a slightly earthy sweetness.

Safety & Side Effects

Tiger Nuts are generally recognized as safe (GRAS) and are a food, not a potent chemical drug. However, consider the following:

  • Fiber Sensitivity: Because they are high in fiber, eating too many too quickly can cause bloating, gas, or stomach cramping. Introduce them slowly.
  • Allergies: While rare, allergic reactions to tubers are possible. If you have a history of root vegetable allergies, proceed with caution.
  • Choking Hazard: They are very hard when dried. Always chew thoroughly, or soak them in water overnight to soften them before eating.

Scientific References

  • [1]Borrelli, G. M., et al. (2021). 'Tuberous Roots of Cyperus esculentus: An Old Source Still Full of Surprises.' *Plants*.
  • [2]Sánchez-Zapata, E., et al. (2011). 'Effect of tiger nut milk on lipid metabolism.' *Food Chemistry*.
  • [3]Martín-Cabrejas, M. A., et al. (2007). 'The carbohydrate composition of chufa (Cyperus esculentus) and tiger nut milk.' *Journal of Food Science*.