Macadamia nuts are one of the most popular tree nuts. The low carb and high fat components of macadamia nuts make it one of the best keto nuts.
However, another great nut aka peanut has a history of triggering constipation. Because of this people often avoids macadamia nuts fearing that they may cause constipation.
But do macadamia nuts cause constipation? No, macadamia nuts do not cause constipation because they are high in both fiber and magnesium.
However, in certain circumstances, macadamia nuts can cause constipation. Let’s check these facts.
Why Macadamia Nuts Are Not Constipating?
Macadamia nuts are a great source of anti-constipating nutrients like dietary fiber and magnesium. Both of these nutrients have laxative properties. It’s because:
- Studies have shown that dietary intake of fiber can significantly increase stool frequency, and soften stool consistency (1).
- A high intake of magnesium can prevent constipation by increasing stool frequency (2).
On the other hand, daily more than 30 grams of intake of saturated fat can trigger constipation problems (3). As macadamia nuts contain a moderate amount of saturated fats, there is little chance of constipation after eating macadamia nuts.
That’s why a normal intake of macadamia nuts is not constipating.
Can Macadamia Nuts Cause Constipation?
A controlled intake of macadamia nuts does not cause constipation. However, in certain circumstances, these nuts can trigger or worsen your constipation problems.
Firstly, macadamia nuts are moderately high in saturated fats. A 100 gram serving of these nuts contains 12 grams of saturated fats (4).
As more than 30 grams of saturated fat intake promote constipation, more than 200 grams of macadamia nuts can promote constipation in healthy adults.
Also, saturated fats are well-known obesity-causing factors (5). And obese individuals are at a higher risk of constipation problems (6).
Moreover, macadamia nuts are high in monounsaturated fat. According to studies a high intake of monounsaturated fat can negatively affect gut microbiota(7). Which in turn may promote constipation.
Furthermore, the high dietary fiber component of macadamia nuts may cause constipation for some people. It’s because a high fiber intake can cause or worsen constipation problems for
Are Macadamia Nuts Hard to Digest?
No macadamia nuts are not hard to digest like other nuts especially almonds. It’s because macadamia nuts contain little amount of phytic acid compared to almonds.
Studies have shown that phytic acid may cause indigestions (10). Macadamia nuts are easy to digest because of their low density of phytic acid.
Moreover, macadamia nuts are high in fiber and contain probiotics. Both fiber and probiotics help to digest smoothly.
Do Macadamia Nuts Make You Poop?
Macadamia nuts are a great source of dietary fiber. Dietary fiber helps to improve gut function and increases the bulk of stools.
Because of this high fiber nutrient, macadamia nuts make you poop more. Moreover, macadamia nuts are a good source of magnesium also.
Magnesium is another helpful factor in smooth bowel movement.
Are Macadamia Nuts a Natural Laxative?
People use laxatives to cure constipation. There are two types of laxatives i.e commercial and natural or homemade.
Natural laxatives help to increase stool bulk and soften the poop. These are done by the high fiber and magnesium compounds of natural laxatives.
As macadamia nut is a high source of both magnesium and dietary fiber, it helps to relieve constipation. That’s why macadamia nuts are considered a natural laxative.
Do Macadamia Nuts Cause Gas and Bloating?
Fiber-rich macadamia nuts can trigger gas and bloating problems in healthy adults. It’s because according to studies a high intake of fiber increases the risk of gas and flatulence in healthy adults (11).
Also if you have a tree nut allergy, macadamia nuts can worsen your bloating and gas problems.
However, macadamia nuts can cause less gas and bloat in IBS patients because of their low FODMAP value. Studies have shown that a low FODMAP diet can reduce both gas and bloat in IBS patients (12).
Do Macadamia Nuts Cause Heartburn?
No macadamia nuts do not cause heartburn because it’s low in vitamin C. Vitamin C is highly acidic and it is one of the major causes of heartburn (13).
However, too much consumption of macadamia nuts can cause heartburn. It’s because macadamia nuts contain a moderate-high amount of saturated fat.
And saturated fat is linked to obesity. Obesity is a heartburn-causing factor (14). That’s why a surplus intake of macadamia nuts can cause heartburn through obesity.
Do Macadamia Nuts Cause Diarrhea?
Diarrhea is caused by a bacteria called E.coli which has no relationship with macadamia nuts. That’s why in normal cases macadamia nuts do not cause diarrhea.
However, if you are suffering from Idiopathic constipation or chronic constipation with delayed transit time, then the high fiber component of macadamia nuts can cause diarrhea.
How Many Macadamia Nuts Per Day?
One single macadamia nuts weigh 2.6 grams. This serving size contains a bare minimum nutrition value.
So, to get the benefits of macadamia nuts you should consume 50 grams or 19 pieces approximately. More than this is not required.
As macadamia nuts are high in calories, too much consumption can cause caloric imbalance. Moreover, 50 grams intake will limit your saturated fat consumption from macadamia nuts to 6 grams only.
This, little amount of saturated fat will not cause any adverse health problems like constipation, obesity, heart problem, etc.
Macadamia Nuts Substitutes
There are numerous substitutes for macadamia nuts. You can use the following nuts to replace macadamia nuts:
- Almonds
- Peanuts
- Cashews
- Walnuts
- Pinenuts
Final Thoughts
Macadamia nuts are healthy nuts. These nuts are used in several delicious recipes because of their high nutrient value.
However, macadamia nuts do not cause constipation like peanuts. That’s why people can consume macadamia nuts without any hesitation.
The high fiber and magnesium component of macadamia nuts prevent constipation. Moreover, the low FODMAP value of these healthy nuts can reduce the gas and bloating problems for IBS patients.
