Can Almond Flour Cause Gas, Bloating & Constipation

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.

However, there is a simple way out to get rid of almond flour stomach upset issues.

So, let’s discover why does almond flour cause bloating, constipation, gas. But don’t stop all of almond flour foods today before reading the complete article.

Does Almond Flour Cause Bloating

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.

Studies have shown that phytic acid can create absorption problems for micronutrients (1). Another study has shown that a high fiber diet can increase bloating (2).

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?

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 maintain 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.

Why Does Almond Flour Make Me Poop?

Both blanched and unblanched almond flour make you poop more because of the high fiber component.

As high dietary fiber increases stool bulk it will increase the frequency of stools.

Does Almond Flour Give You Gas?

Surplus consumption of unblanched almond flour can give you gas because it is full of phytic acid and high in fat.

As we have already discussed phytic acid can cause absorption problems of nutrients which may upset your stomach and cause gas.

Moreover, studies have shown that a high-fat diet may cause gastrointestinal(GI) problems (4). As almond flour is a great source of high fat it may cause gas for surplus intake.

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

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 (5). As almond flour is a great source of fat it may boost stomach pain symptoms of dyspepsia.

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

Final Thoughts

Almond flour is a low carb alternative to normal flour. 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, 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.