Exploring 7 Amazing the Health Benefits of Tiger Nut Milk


Kurt Olsen

Tiger nut milk is a well-liked substitute for dairy milk derived from the root vegetable known as tiger nuts. These nuts have a long history of use in various African and Mediterranean cultures.
In Nigeria, tiger nuts are predominantly grown in the Northern region and are referred to as “aya” in Hausa, “ofio” in Yoruba, and “Aki Awusa” in Igbo.

To make tiger nut milk, the nuts are soaked in water, blended until smooth, and then strained to remove any solids. The resulting milk is naturally gluten-free, dairy-free, and free from nuts. It has a delightfully sweet and creamy taste.

Tiger nut milk is often enhanced with flavors like vanilla, cinnamon, or other spices and is generally served chilled. Over the past few years, it has become an excellent dairy-free alternative due to its luscious texture and nutty flavor.

Besides being a delicious substitute for dairy milk, tiger nut milk also offers several health benefits. This article will explore some of these advantages.

1. Rich in fiber

Tiger Nut Milk is A Fiber-Rich Drink with Digestive and Blood Sugar Benefits

One of the critical advantages of tiger nut milk is its high fiber content. Fiber supports digestive health, regulates blood sugar levels and reduces cholesterol.

Tiger nuts are particularly rich in soluble fiber, which aids in maintaining a healthy digestive system and preventing constipation.

Furthermore, the fiber in tiger nut milk regulates blood sugar levels by slowing down the absorption of sugar into the bloodstream. This helps prevent sudden spikes in blood sugar levels.

2. Contains healthy fats

Nourishing Tiger Nut Milk is A Source of Beneficial Healthy Fats

Tiger nut milk not only offers a delightful taste but is also a valuable source of healthy fats. The tiger nut contains abundant amounts of beneficial monounsaturated and polyunsaturated fats, renowned for promoting heart health by reducing cholesterol levels and minimizing the risk of heart disease.

Moreover, these healthy fats play a crucial role in supporting overall well-being. They contribute to optimal brain function, enhance joint health, and help regulate hormone levels, making them an essential component of a balanced diet.

3. Good source of antioxidants

Tiger nut milk is rich in antioxidants, offering another health advantage. Antioxidants are vital nutrients that shield the body from oxidative stress and lower the chances of chronic ailments like cancer, heart disease, and diabetes.

Tiger nuts possess a significant amount of antioxidants, particularly vitamin E. This essential nutrient has been proven to promote heart health and reduce the risk of heart disease. Moreover, vitamin E is crucial in maintaining healthy skin by protecting it against damage caused by free radicals and UV radiation.

4. Rich source of nutrients

Tiger nut milk provides a rich supply of vitamins and minerals, such as iron, magnesium, and potassium. Iron is crucial in producing hemoglobin, transporting oxygen to the body’s cells, and helping prevent anemia.

Magnesium is essential for overall health as it supports muscle and nerve function, regulates heart rhythm, and contributes to maintaining strong bones.

Potassium is vital for maintaining healthy blood pressure levels, supporting heart health, and balancing fluid levels.

Additionally, tiger nut milk is abundant in vitamin E.

5. Alternative to dairy milk

Apart from the health advantages mentioned above, tiger nut milk is a suitable substitute for dairy milk for individuals with lactose intolerance.

Unlike dairy milk, tiger nut milk is naturally lactose-free and can be consumed without adverse effects by those with lactose intolerance.

Tiger nut milk also offers a favorable option for vegans or those with dietary restrictions as it is derived from a plant-based source.

6. Gluten-free

Tiger nut milk is inherently free from gluten, making it a valuable choice for individuals with celiac disease or gluten intolerance.

Gluten, a protein in wheat, barley, and rye, can lead to digestive issues and other health concerns for those affected by celiac disease or gluten intolerance.

By opting for tiger nut milk, they can savor a creamy and nutty drink without any worries about experiencing adverse effects.

7. May improve fertility and sexual health

Tiger nut milk may offer a potential health advantage by enhancing fertility and sexual health in males.

According to an animal study, consuming tiger nuts has shown promising effects on improving testosterone levels and increasing sexual activity.

In addition, a 2013 study suggested that tiger nuts might have the ability to elevate testosterone levels and enhance copulatory activities.


Tiger nut milk presents a delectable and nutritious substitute for dairy milk, providing numerous health advantages. It stands out as an excellent source of fiber, healthy fats, antioxidants, vitamins, and minerals, making it an optimal choice for individuals seeking to enhance their overall well-being.

Moreover, tiger nut milk is a suitable alternative for those with lactose intolerance or dietary restrictions. Including tiger nut milk in your diet is worth considering.


Can I drink Tiger Nut every day?

Tiger nuts are rich in polyphenols, which possess antioxidant, anti-inflammatory, and antihypertensive properties. Studies have shown that incorporating a small daily portion of tiger nuts into our diet can benefit our overall health.

What is the health benefit of tiger nuts?

Tiger nuts boast a high content of insoluble dietary fiber. This type of fiber passes through the digestive system without being digested, adding bulk to stools and preventing constipation.

Additionally, the fiber promotes satiety, which may assist in weight management efforts. Furthermore, tiger nuts contain resistant starch.

Can I drink Tiger nut milk at night?

Both tiger nut milk and oat milk are suitable for daily consumption. They can be enjoyed in the morning for easy digestion or at night to promote better sleep. However, due to their high fiber content, avoiding consuming them at night is advisable if you are experiencing digestive issues.

What is the health benefit of tiger nut and coconut milk?

Tiger nuts, dates, and coconut drinks are rich in calcium due to their abundant amino acids and minerals. These minerals play a crucial role in supporting proper bodily functions and maintaining a balanced internal environment. This combination drink has been found to promote improved sleep quality and can effectively treat insomnia.

How long can fresh tiger nut milk be kept?

Without any treatment, freshly prepared tiger nut milk spoils within a few hours after production. However, when preservatives are added and the milk is pasteurized, it can be refrigerated for up to seven days.


Contact Us

For more information or to make comments and suggestions, please contact:
Kurt Olsen
Dairy Development Coordinator, Missouri Department of Agriculture
Phone: (573) 291-5704
E-mail: [email protected]