Almond flour is probably the most used flour by keto lovers with coconut flour. In some circumstances, people face stomach issues like gas, constipation, bloating, and stomach pain after eating foods prepared with almond flour.
Furthermore, a few people get affected with other stomach disorders like heartburn, and diarrhea also. A few people even believe that almond flour may cause stomach ulcers. So, let’s discover if there is any relationship between almond flour and stomach abnormalities.
If yes, then why does almond flour cause stomach problems like bloating, constipation, gas, stomach pain, heartburn, diarrhea, or stomach ulcers?
But don’t stop all almond flour foods today before reading the complete article. Furthermore, there is a simple way out to get rid of these common almond flour stomach upset issues.
Does Almond Flour Cause Bloating
Almond flour is made from almond nuts which are considered among the best nuts for keto because of their high nutrient values.
There are two types of almond flour available on market i.e blanched and unblanched. The frequency of bloating after consuming foods prepared from almond flour is directly related to the types of almond flour.
Unblanched almond flour is prepared from almonds without skin removed and it is a high source of phytic acid and fiber both of which cause bloating.
On the other hand, blanched almond flour does not contain almond skin and thus it’s phytic acid-free. However, blanched almond flour is a high source of fiber and it can cause bloating but reduced rate compared with unblanched almond flour.
Moreover, both types of almond flour are good sources of fat. According to studies high fat foods increase bloating in dyspeptic patients.
That’s why you should limit the consumption of almond flour. Excess consumption of almond flour makes you bloated.
Can Almond Flour Cause Constipation?
As people often get constipated on keto they think keto and constipation are interlinked. On the other hand, almond flour is one of the best low carb keto flour.
Because of this several people avoids almond flour on keto to get rid of constipation problems. However, almond flour does not promote constipation in the majority of cases.
Almond flour can cause constipation in rare cases because it is rich in glutamine and fiber. Glutamine is an amino acid that is beneficial to maintaining gut function (3).
Moreover, fiber is well known to increase stool bulk and reduce gut function timings. So, it’s very unnatural to get constipated after eating almond flour.
However, you can get constipated after eating almond flour rich foods only if
- You have a nut allergy.
- You are not maintaining food nutrition value.
- You have IBS (irritable bowel syndrome). According to studies, a high fiber diet can boost constipation chances for IBS patients.
Also check: Is Almond Milk Constipating
Why Does Almond Flour Make Me Poop?
Both blanched and unblanched almond flour make you poop more because of the high fiber component. Studies have shown that fiber can increase stool frequency, and soften the stool (4).
Furthermore, another study has shown that intake of fiber can improve stool frequency in patients with constipation also (5).
Moreover, almond flour is a rich source of glutamine. Glutamine plays an important role to maintain intestinal barrier function in humans (6).
The intestinal barrier helps in the digestion of nutrients. Because of this, the glutamine-rich almond flour may aid in smooth stool passing.
Because of these stool supporting factors, almond flour can make you poop more.
Does Almond Flour Give You Gas?
Surplus consumption of both blanched and unblanched almond flour can give you gas because of its high fiber component. It’s because consumption of high fiber diets has a tendency to produce gas in healthy adults.
However, unblanched almond flour has a high risk of gas production because of its high phytic acid.
Moreover, studies have shown that a high-fat diet may cause gastrointestinal(GI) problems (7). As almond flour is a great source of high fat it may cause gas for surplus intake.
Does Almond Flour Cause Heartburn?
Almond flour does not cause heartburn normally. In fact, the high fiber and glutamine component of almond flour helps to relieve heartburn or acid reflux.
According to studies consumption of vitamin c or ascorbic acid rich foods may cause heartburn (9). This, zero vitamin C formula of almond flour is another cause of not causing heartburn.
Does Almond Flour Cause Ulcers?
No almond flour does not cause stomach ulcers because it’s free from vitamin C and contains a little number of saturated fats. The detailed analysis is given below.
Every year, several people around the world are affected by peptic ulcers or stomach ulcers. The main cause of peptic ulcers is a bacteria known as Helicobacter pylori.
Furthermore, an overdose of drugs especially anti-inflammatory drugs and obesity can also cause gastric ulcers (10). Also, consumption of high acidic foods or foods rich in vitamin C can also promote gastrointestinal disorders, like gastritis or ulcers (11).
Among these facts, obesity and acidic food ulcers are directly related to food consumption. According to studies, high saturated fat rich foods can cause obesity (12).
Almond flour does not contain vitamin C and a little number of saturated fat is found in it. That’s why almond flour does not cause ulcers.
Can Almond Flour Cause Stomach Pain?
Almond flour is a rich source of fat and fiber. Excess intake of almond flour will increase fat and fiber components and stomach pain is a common side-effect of these two nutrients.
Le’s check how almond flour cause stomach pain
Waking up stomach pain is a common symptom of IBS. If you are suffering from IBS(Irritable bowel syndrome) high fiber foods like almond flour can worsen the condition.
Studies have shown that high fat foods can promote dyspeptic symptoms like stomach pain (13). As almond flour is a great source of fat it may boost stomach pain symptoms of dyspepsia.
As almond flour is low carb it is widely used in keto dishes. That’s why people with IBS can often get affected by keto stomach pain.
However, this stomach cramp can be cured by avoiding almond flour. Furthermore, you may go for keto-friendly stomach ache remedies also to get instant relief.
How To Cure Almond Flour Gas, Bloating & Constipation
You can easily overcome gas, bloating, and constipation issues caused by excess consumption of almond flour rich foods.
You need to follow these steps to prevent stomach upset on almond flour
- Replace unblanched almond flour with blanched almond flour
- If you have a nut allergy use coconut flour instead of almond flour
- In case you are consuming unblanched almond flour you should consume more vitamin C which helps to reduce phytic acid
- Maintain nutrition balance
- Drink more water to stop dehydration
- Reduce intake of high fat foods
Can You Replace Almond Flour With Coconut Flour?
No, it is not a wise idea to replace almond flour with coconut flour. It’s because the very high saturated fat of coconut flour can make you constipated.
Moreover, saturated fat rich coconut flour may also cause heart problems. Some, good and healthy almond flour substitutes are:
- Sunflower flour
- Chia seed flour
- Flaxseed flour
- Oat flour
You may also check: is almond butter constipating.
Almond flour is a low carb alternative to normal flour which is made from almond nuts or the best nuts for keto. Because of this almond flour is more commonly used in keto diets.
However, almond flour is a rich source of fat, fiber, and phytic acid. Excess consumption of these is related to stomach disorders like gas, and bloating.
Also, you may get constipated after using almond flour in some cases. A limited intake of almond flour and maintaining a proper nutrient balance will help you to get rid of these stomach disorders.