Constipation is a major problem several people face every day. There are several reasons behind the occurrence of constipation. Nutrient deficiency or malnutrition is the major contributor to constipation.
On the other hand, nuts are one of the most widely consumed organic food throughout the world. In fact, our first starter in the morning starts with nuts like almonds.
So, do nuts cause constipation? Well, nuts do not cause constipation as they are a rich source of fiber and contain a little amount of constipation factor i.e saturated fat.
In fact, nuts aid in constipation relief. However, there are some exceptional cases where nuts can cause constipation. Let’s check in details.
When Nuts Cause Constipation?
Constipation normally took place because of a high intake of saturated fat. Studies have shown that more than 30 grams of saturated fat intake per day can cause constipation in healthy adults (1).
Nuts like peanuts contain a high amount of saturated fat. That’s why too much peanut cause constipation.
On the other hand, nuts are a great source of fiber. Consumption of fiber-rich foods can increase stool frequency in patients with constipation (2).
However, a high fiber diet can worsen the conditions of Idiopathic constipation patients (3).
Moreover, excess dietary fiber can worsen the symptoms of chronic constipation in patients with delayed transit time (4).
So, if you are suffering from Idiopathic constipation or delayed transit time, high fiber sources like nuts can worsen your constipation problem.
Furthermore, nuts contain phytic acid. Studies have shown that phytic acid can cause digestion problems (5).
That’s why too much consumption of phytic acid rich nuts may cause constipation.
Nut allergy is another common reason behind constipation. People with a nut allergy may get affected by constipation.
Some other factors can also lead to constipation which is not directly related to nut consumption. These are (6)
- Inadequate intake of dietary fiber
- Less water consumption
- Obesity or overweight
- Tooth problem
Are Nuts Good or Bad For Constipation?
Nuts are actually good for constipation because of their high fiber component. Moreover, the less saturated fat density of nuts helps to relieve constipation.
Actually, nuts can be used as a natural laxative to prevent constipation problems. However, people with some types of constipation cases should avoid high fiber nuts.
Moreover, the phytic acid component of nuts can cause constipation in case of surplus consumption.
Which Nuts Are Good For Constipation?
Almost every nut is good for constipation. These nuts are a powerhouse of nutrients especially fiber and magnesium.
Both of these nutrients can keep constipation at bay. Some great nuts for constipation relief are:
- Pecan nuts
- Pili nuts
- Macadamia nuts
What Nuts Are Constipating?
Although every nut is nutrient-dense and can act as a constipation reliever, some nuts can make you constipated. Peanut is the most common among them.
Peanuts can make you constipated because several people have a peanut allergy. Moreover, the peanut is high in saturated fat which is another constipating factor.
Also, not only peanuts but the nut butter prepared from peanuts aka peanut butter can make your constipation worse.
Do Raw Nuts Cause Constipation?
A controlled intake of raw nuts does not cause constipation as these are packed with fiber and magnesium. However, too much intake of raw nuts can do nutrition overload which may lead to constipation problems.
Moreover, you should wash raw nuts properly. Unwashed raw nuts may contain H. Coli bacteria which may trigger diarrhea.
How Many Nuts Can I Eat With Constipation?
If you are suffering from normal constipation a serving of 50 grams of nuts can do wonders for you. This serving size is able to provide the essential fiber and magnesium requirement for constipation relief.
Moreover, this little serving size will check the saturated fat consumption also. This is another added benefit for getting rid of constipation.
When To Eat Nuts For Constipation?
There is no recommended schedule for nut intake. However, it is good to eat nuts after your meal in the afternoon.
Nuts can be consumed as raw or roasted. The roasting of nuts does not change a lot of nuts’ nutrient value.
So, you can eat roasted nuts without any hazards. Some popular nut recipes are:
- Almond, cashew mix
- Roasted hazelnuts with pecan nuts
- Nut mix
Why Do Nuts Make Me Poop?
There is 74 percent of water present in normal stool and hard stool contains 2 percent less water i.e 72 percent. Whether soft stool contains 2 percent more water than normal stool.
So, by increasing the water component of stool, the frequency can be increased. As fiber is able to retain the water it can increase the hydration of the stool (7).
That’s why fiber-rich nuts can help to maintain perfect bowel movement by increasing the stool volume and making you poop more.
Moreover, studies have shown that a low intake of magnesium is related to the occurrence of constipation or less stool frequency (8). As nuts are high in magnesium they can increase the occurrence and volume of poop.
Do Nuts Cause Bloating And Gas?
According to studies, a surplus intake of dietary fiber may increase the risk of gas and bloating issues (9).
The high fiber component of nuts can increase the risk of gas and bloating problems. Nut flowers like unblanched almond flour can cause bloating in some cases.
Furthermore, nuts and butter prepared from nuts are very high in calories and fat. Both of these factors cause weight gain. Because of this several people consume too much nut butter like peanut butter and its substitutes for weight gain purposes.
As, like weight loss, weight gain is also a factor behind bloating, a high consumption of nuts and nut butter may cause bloating.
Do Nuts Cause Stomach Pain & Diarrhea?
Normal consumption of high fiber nuts prevents diarrhea by increasing stool bulk and continuity. However, in certain circumstances, nuts may cause diarrhea and abdominal pain.
The major reason behind nut diarrhea and stomach cramp is nut allergy, especially peanut allergy. Studies have shown that people with a peanut allergy may face gastrointestinal problems like diarrhea and stomach pain(13).
Can Eating Nuts Cause Heartburn?
Moreover, a high fiber diet reduces the risk of obesity and it is independent of macronutrient and caloric intake.
As, nuts are a great source of fiber and do not contain vitamin C, eating nuts do not cause heartburn normally.
However, monounsaturated and saturated fatty acids can negatively affect the gut microbiota and promote an unhealthy metabolic state (17). A moderate amount of both of these two fatty acids is found in nuts.
That’s why a surplus consumption of nuts can increase the intake of both saturated and monounsaturated fatty acids, which may cause heartburn.
How To Treat Nut Constipation?
Constipation related to nuts occurs either due to nutrient imbalance or some health disorders, normally nut allergy. To treat nut constipation you can follow the below-mentioned steps.
- Drinking of excess water
- Maintain nutrition balance
- Add fore fiber-rich foods in your meal
- Avoid nuts in case of allergy
Does Nut Butter Cause Constipation?
Peanut butter and almond butter are the two most popular nut butter. Some other famous nut butters are cashew butter, walnut butter, and pecan butter. A normal intake of all of these nut butter does not cause constipation.
However, some people have a nut allergy, especially peanut allergy. In that case, they may get constipated after eating peanut butter.
Moreover, all nut butter contains a moderate amount of saturated fat. As saturated fat is a well-known constipation factor, too much consumption of nut butter can promote constipation.
People love nuts because of their delicious taste and high nutrient value. However, a few people get affected by constipation after the consumption of nuts.
Other nuts like macadamia nuts, walnuts, hazelnuts, brazil nuts have a little chance of causing constipation.
This constipation problem occurs because of nutrient imbalance and some health disorders. However, nut constipation can be easily cured by following some steps like maintaining water balance and nutrition.
Moreover, nuts may boost the risk of bloating because of their high fiber component. Furthermore, nuts can cause stomach and diarrhea in people with a nut allergy.