Peanut butter is the most widely used nut butter throughout the world. This vegan nut butter is very popular for its nutty flavor and high nutrient value.
Peanut butter is a healthy spread prepared from organic peanuts. On the other hand, peanuts are high in fiber, they can help to relieve constipation problems.
That’s why peanut butter is a well-known laxative for constipation management. Peanut butter does not cause constipation as it is a great source of fiber and magnesium. In fact, peanut butter can aid in constipation relief in normal circumstances and may act as a natural laxative.
However, eating too much peanut butter may promote constipation due to the overloading of fiber and saturated fat. Both high fiber and saturated fat consumption may lead to bowel obstructions or constipation.
They can also promote other gastrointestinal side effects like gas, bloating, or even diarrhea. However, peanut butter constipation is the most common GI problem people often face among these stomach disorders. So, why & when does peanut butter cause constipation?
Peanut butter constipation can arise due to either peanut allergy or you are eating too much fiber-rich peanut butter without adequate water. Moreover, the presence of moderate-high saturated fat along with salicylates and amines is another contributor to constipation.
Let’s check in detail:
- What is peanut butter?
- Why is peanut butter constipating?
- How to prevent peanut butter constipation?
This article will also cover the other stomach issues like gas, bloating, heartburn, diarrhea, and stomach pain that occur after consumption of this nut butter.
What is Peanut Butter?
Highly nutritious peanut butter is prepared from the world’s most popular tree nuts aka peanuts. Peanut butter is among the best vegan butter and can be consumed by any age group. In fact, pregnant women and older adults may replace normal butter with peanut butter.
Also, peanut butter can be a healthy alternative to butter on keto. Not only that, but you can also use this delicious nut butter to omit ketogenic margarine to reduce the intake of saturated fats and sodium.
Replacing normal butter with peanut butter can prevent the occurrence of dairy allergies. Also, the antioxidant-rich peanut butter may reduce the risk of obesity, cancer, and heart diseases.
Furthermore, peanuts are among the best high protein and low carb nuts. That’s why peanut butter consumption may provide benefits for both protein and carb-restricted diets.
Peanut Butter Constipation (Detailed Analysis)
Peanut butter and constipation are interlinked. Several people complain about peanut butter constipation.
A most common question is asked “can peanut butter make you constipated“!? Let’s discover the facts regarding
- What is peanut butter constipation?
- What causes peanut butter constipation?
- How to get rid of peanut butter constipation?
Can Peanut Butter Cause Constipation?
Fiber-rich peanut butter is not constipating for healthy adults. Peanut butter constipation arises from insufficient intake of dietary fiber and fluid. Also, peanut intolerance can trigger bowel movement problems for frequent eaters.
In fact, dietary fiber and magnesium-rich peanut butter can not cause constipation because both dietary fiber and magnesium help to relieve constipation.
Peanut butter is a rich source of dietary fiber and magnesium. 100 gram serving of natural peanut butter contains 169 mg of magnesium, and 4.8 g of fiber (1). Planned consumption of these healthy nutrients is beneficial for maintaining gut health.
Furthermore, peanut butter is high in unsaturated fat which is not constipating like saturated fat. A low density of saturated fat reduces the risk of peanut butter constipation.
However, too much peanut butter or little amount of peanut butter may cause constipation, in some circumstances like nutrient imbalance and peanut intolerance. These circumstances are divided into seven causes which are described below.
When Does Peanut Butter Cause Constipation?
There are several factors that make peanut butter a constipating agent. These factors can make you constipated and may worsen constipation problems for patients with IBS. Let’s check in details.
No Sufficient Drinking of Water
Dehydration is the main cause of peanut butter constipation. High fiber intake without consumption of water promotes constipation problems. As peanut butter is high in fiber, consumption of this nut butter without adequate water can cause constipation.
Although fiber is well known for increasing stool frequency and softening it to aid in constipation relief an excessive intake of fiber can cause constipation because of fiber overload in the GI tract.
It’s because too much intake of fiber-rich peanut butter can cause phytobezoar formation in the gastrointestinal tract. Phytobezoar is the masses of undigested fibers and it causes small bowel obstruction or even constipation (2).
However, this problem can be tackled by adding more water or fluids to your diet plan. Alternatively, you can drink low-carb fruit juices to fulfill the fluid deficiency.
High Saturated Fat
Peanut butter is moderately high in saturated fat. Eating too much peanut butter, especially with other saturated fat-rich foods like coconut meat may lead to constipation.
Eating more than 30 grams of saturated fat may promote constipation (3).
However, normal salted peanut butter provides 1.6 grams of saturated fat per tbsp. This tiny amount of saturated fat will not make peanut butter constipating.
A Rich Source of Salicylates And Amines
Salicylates are chemical components produced by plants to protect them from insects and diseases. On the other hand, amines are produced during protein breakdown. Peanut butter is a rich source of both salicylates and amines.
Several people are sensitive to salicylates and amines, especially IBS patients. Studies have shown that dietary salicylates may influence severely the functional gastrointestinal symptoms in patients with IBS (4). As constipation is a common symptom of IBS, the salicylates-rich peanut butter may worsen it.
Like salicylates, amines also trigger gastrointestinal(GI) symptoms (5). Because of this constipation problems can arise from amines of peanut butter.
Moreover, peanut butter can activate histamine production in human bodies. According to studies, people with histamine intolerance can get affected by stomach disorders like diarrhea, abdominal pain, and constipation (6).
That’s why people with histamine intolerance get constipated after the consumption of peanut butter.
Peanuts are highly allergic. In fact, peanuts are the major contributor to allergies after milk and eggs. Nausea, abdominal pain, diarrhea, or constipation are among the common food allergic reactions (7).
But what is peanut allergy? Peanut allergy is actually a protein allergy. Peanut is full of protein and sometimes our immune system identifies these proteins as harmful.
Due to this, our body cells react to peanut protein. This causes peanut allergy. Peanut allergy severely affects our gut. The most common symptoms are abdominal pain and constipation.
As peanut butter is prepared from pure peanuts, people with peanut allergies can get constipated.
Carbohydrate Restricted Diet
Taking a protein rich diet without required carbohydrates may cause constipation. Peanut butter is a protein-rich food.
It also contains carbohydrates but that amount can not fulfill the daily carbs requirement. If you are on a low-carb diet and only getting carbs from peanut butter, then it can create an adverse effect.
This type of food pattern will create carbs deficiency in your body. Then the high protein substances of peanut butter will lead to constipation problems.
Our body needs daily 25 grams of dietary fiber to fulfill the cell requirements. You will get 4.8 grams of fiber from a serving of 100gram peanut butter.
But peanut butter is mainly used as a spread. Also, a tiny amount of peanut butter is added to recipes. Considering these two facts we can say that you will get a little amount of fiber from peanut butter recipes.
So, peanut butter can not fulfill your daily fiber requirement. You need to eat other fiber-rich foods also. If you are unable to maintain the ratio it can cause fiber deficiency.
And again this fiber deficiency like carbs deficiency will lead to constipation or bowel problems.
Delayed Colonic Transit Constipation
Studies have shown that a diet high in fiber can increase stool weight. The colon transit time decreases because of this.
Aside from this fiber-rich diet may improve symptoms in patients with normal colonic transit and anorectal function.
However, fiber rich diet is not helpful for delayed colonic transit patients. According to studies fiber rich foods can deteriorate constipation problems for these patients (8).
Fiber-rich foods can produce gas for this type of patient. Which will worsen the constipation problem.
Less intake of magnesium or magnesium deficiency may increase the risk of constipation. Studies have shown that less intake of magnesium from foods may increase the risk of constipation (9).
However, peanut butter is a high source of magnesium. Combining other magnesium-rich food with peanut butter may prevent this problem.
Peanut Butter Constipation Additional Facts
A few unhealthy lifestyle problems and health disorders can also cause constipation. However, these factors are not directly associated with peanut butter consumption. These factors are (10)
- Tooth problem
- Less water consumption
- Inadequate intake of dietary fiber
How to Prevent Peanut Butter Constipation?
You can easily combat the constipation problems related to peanut butter. Just follow the below-mentioned steps to maintain good gut health and avoid constipation.
Remember if you are allergic to peanut butter then completely avoid it. You need to follow these steps only when you are nonallergic to peanut butter and don’t have chronic constipation issues.
- Drink plenty of water
- Eat carbs-rich foods with peanut butter
- Consume fiber rich foods to maintain daily intake level
- Limit your daily peanut butter to 1-2 tbsp per day
- Drink keto stomach ache remedy
- Consume flaxseed milk
- Add more magnesium-rich foods to your diet plan
- In case of peanut allergy replace peanut butter with almond butter
- For nut allergies use chia seed butter instead of peanut butter
By following the above-mentioned tips you can get rid of peanut butter constipation.
Is Peanut Butter Good or Bad for Constipation?
Limited intake of peanut butter is always good for constipation. A controlled intake of peanut butter with other nutrient-dense foods is good for constipation reduction.
However, you should eat other nutrient-dense foods with the required fluid to reap the anti-constipation benefit of high fiber peanut butter.
Peanut butter is only bad for constipation in the below-mentioned cases.
- You are a chronic constipation patient.
- You have a peanut allergy
- Inappropriate water intake during consumption of high fiber peanut butter
- Surplus intake of saturated fat rich in peanut butter
So, is peanut butter good or bad for you? Actually, the truth is too much peanut butter can cause constipation. That’s why peanut butter is only bad for constipation during uncontrolled intake, nutrient deficiency, peanut allergy, and some health problems.
What Are The Side Effects of Eating Too Much Peanut Butter?
Peanut butter is heavy food. Eating too much of this highly nutritious food can cause some health-related problems like
- Bright yellow pee
- Stomach cramp
- Rapid weight loss or weight gain(anyone may happen)
- Sudden fall or rise in blood sugar level
- Intestinal blockage for people with Crohn’s disease
- Heart blockage
- Fatty liver disease
Excess eating may one or multiple above described issues. You limit your daily peanut butter intake to avoid such health problems.
Is Peanut Butter A Natural Laxative?
Laxatives are oral remedies to empty bowel. Dietary fiber is a well-known natural laxative as it increases stool bulk and softens it.
Moreover, intake of dietary magnesium also has benefits over constipation.
Peanut butter contains a high amount of dietary fiber and magnesium thus it aids in poop and is considered among the best natural laxatives.
Can Peanut Butter Cause Intestinal Blockage?
Peanut butter is a rich source of saturated fat and fiber. Surplus consumption of both of these nutrients is directly related to intestinal blockage.
Studies have shown that a diet rich in saturated fatty acids (SFAs) enhances intestinal permeability (11). Intestinal blockage is a common side-effect of intestinal permeability.
Moreover, intake of a large amount of food with high-fiber content causes phytobezoar formation in the gastrointestinal tract (12). Small bowel obstruction is a result of this phytobezoar formation.
Can I Eat Peanut Butter When Constipated?
No, you should avoid eating peanut butter when you are chronically constipated. As high fiber and saturated fat of this vegan butter may worsen chronic constipation.
However, peanut butter can aid in constipation cure for normal cases.
So, people with normal constipation can take a controlled intake of peanut butter to get rid of constipation. The high fiber component of peanut butter will work as a natural laxative in this situation.
Can Peanut Butter Cause Gas?
Moreover, a high fiber diet produces gas in patients with delayed colonic transit time. It’s another reason for the occurrence of gas after peanut butter consumption.
Moreover, peanut butter is moderately high in saturated fats which may lead to gastrointestinal diseases. A high intake of saturated fat is closely related to gastrointestinal diseases (13).
Gas, bloating, constipation & abdominal pain are common symptoms of gastrointestinal diseases.
Can Peanut Butter Cause Bloating?
Does Peanut Butter Make You Poop?
Also, fiber is rich in water. All these factors of fiber improve stool consistency and amount. As peanut butter is a good source of fiber it fulfills all of the above-mentioned criteria.
So, we can conclude that peanut butter makes you poop smoothly.
Does Peanut Butter Cause Diarrhea?
Fatty diarrhea is mainly observed in patients with celiac disease and chronic pancreatitis. The pancreas release enzymes for the digestion of fats, carbohydrates, and proteins.
Patients with celiac disease and chronic pancreatitis don’t have sufficient enzyme release which leads to malabsorption. The common symptoms of fat malabsorption are abdominal pain, flatulence, and foul-smelling, bulky pale stools.
That’s why the high fat component of peanut butter may cause diarrhea for these two types of patients.
Peanut Butter Substitutes For Constipation Relief
Several healthy nut butter can replace peanut butter. Also, seed butter and other vegan butter can be used instead of peanut butter. The best peanut butter substitutes are:
- Almond butter
- Chia butter
- Macadamia nut butter
- Pecan butter
- Soy butter
- Sunflower butter
- Cashew butter
Among these above-mentioned butter, almond butter is probably the best. It’s because almond butter does not cause constipation during normal intake. And there is very little occurrence of almond nut allergy problems.
Also, macadamia nut butter can be a good option to deal with constipation. As macadamia nuts can not trigger constipation.
FAQ of Can Peanut Butter Cause Constipation
Can Peanut Butter Cause Constipation in Babies?
The deficiency of required nutrients like fiber, protein, and carbohydrates can cause constipation problems. Also, dehydration and peanut allergy are the other two common causes of peanut butter constipation.
Moreover excess intake of saturated fat-rich peanut butter cause constipation.
Can Peanut Butter Cause Bowel Problems?
Also, nutrient deficiency and dehydration can cause bowel problems. Although, these are indirectly related to the peanut butter diet.
How Much Peanut Butter is Too Much?
The too much peanut butter criteria limit can only be prescribed by a doctor. We can not define this limit as it differs from person to person.
Is Peanut Butter Constipating For Adults?
However, peanut butter also contains a moderate amount of saturated fat. A high intake of saturated fat is linked to triggering constipation.
Both of the factors are contradictory to each other. So what to conclude? Is peanut butter bad for constipation?
No controlled intake of peanut butter is not constipating for adults as it maintains the nutrition balance. However, with increased intake, peanut butter may cause constipation in adults because of malnutrition.
Does Peanut Butter Cause Diarrhea Or Constipation?
For normal circumstances, nutrient-dense peanut butter does not cause diarrhea or constipation. However, a surplus intake of peanut butter can cause either constipation or diarrhea in certain circumstances.
People with a nut allergy, chronic constipation, or Celiac disease may get affected with constipation or diarrhea after consumption of peanut butter.
Is Peanut Butter Good for Constipation?
Moreover, peanut butter is a rich source of fiber which increases your still bulk and also softens the stool. Because of this, a limited intake of peanut butter help with constipation.
Does Peanut Butter Make Constipation Worse?
According to studies, a high intake of fiber may worsen colonic transit symptoms because of gas production (15).
Furthermore, people with a nut intolerance or peanut allergy may face trouble after consuming peanut butter. For, both cases peanut butter leads to severe constipation.
Do Peanut Butter Crackers Cause Constipation?
However, like coconut flour, almond flour can cause constipation in some cases. It’s observed especially in people with chronic constipation or Celiac diseases.
On the other hand, peanut butter also causes constipation in those common cases. That’s why peanut butter crackers may cause constipation in people with certain disorders.