Peanuts are the world’s most consumed legumes. Although they are called nuts, peanuts are actually edible seeds. Highly nutritious peanuts are also known as groundnuts.
Peanuts are packed with essential vitamins, minerals, and antioxidants which provide numerous health benefits. In fact, the high fiber component of peanuts helps to relieve constipation in normal circumstances.
Moreover, peanuts can act as a laxative also. Scientific studies have shown that peanut sprout extract increases intestinal transit time and fecal frequency without body weight changes and any deleterious effects (1).
This laxative property makes peanut one of the best nuts for constipation cure.
However, in some cases, peanuts can promote constipation. This article will cover the constipating factors of peanuts along with peanut’s benefits for constipated patients.
Can Peanuts Cause Constipation?
Fiber-rich peanuts do not cause constipation in healthy adults. Studies have shown that fiber can significantly increase stool frequency, and soften stool consistency (2). That’s why peanuts can help to aid in smooth bowel movement.
Moreover, peanuts are high in magnesium also. Magnesium is an essential macromineral, deficiency of which leads to constipation (3). As peanuts contain a sizeable amount of magnesium, intake of peanuts can help to prevent constipation.
Furthermore, peanuts contain a little amount of saturated fat. Saturated fat is a well-known constipation factor. According to studies, more than 30 grams intake of saturated fat per day is associated with constipation (4).
On the other hand, 100 grams of peanuts contain only 6.28 grams of saturated fat (5). This little amount of saturated fat does not promote constipation.
When Do Peanuts Cause Constipation?
Although, peanuts are good for constipation, in certain circumstances peanuts can cause constipation. The first and foremost reason for peanut constipation is not drinking adequate water after consumption of high-fiber peanuts.
Fibers are not digestible. Only a small amount of fiber is absorbed in the stomach and intestine. The remaining portion of the fiber is released through our stool. Rapid high fiber consumption causes phytobezoar formation in the gastrointestinal tract.
The accumulated phytobezoar from the fiber can cause small bowel obstruction (6). Which in turn promotes constipation.
Moreover, several people who are intolerant to peanuts can get affected with gut problems like constipation. Peanuts are highly allergic and numerous people are allergic to them. In fact, peanuts are the major contributor to allergies like milk and eggs. And constipation is one of the most common symptoms of food allergic reactions (7).
Furthermore, peanuts contain a chemical compound called Salicylates. Studies have shown that dietary salicylates may affect functional gastrointestinal symptoms in patients with IBS (8). This in turn may cause constipation.
Also, peanuts can activate histamine production in human bodies. According to studies, histamine intolerance can trigger stomach disorders like constipation, diarrhea, and abdominal pain (9).
Also see: Will Peanut Butter Constipate You
Does Eating Too Many Peanuts Cause Constipation in Healthy Adults?
Too much consumption of peanuts can cause constipation in healthy adults because it overloads fiber and saturated fat in the human body. As both high fiber intake and saturated fats are interconnected to constipation, too many peanuts promote constipation.
In fact, one cup of peanuts contains 12.4 grams of dietary fiber and 9.17 grams of saturated fats. The American Dietary Guidelines recommend 28 grams of fiber against 2000 calorie intake (10).
That’s why more than three cups of peanuts can easily break the recommended fiber level which in turn can promote constipation through phytobezoar formation in the gastrointestinal tract.
On the other hand, the same intake level is near about 30 grams of saturated fat. As more than 30 grams of saturated fat is associated with constipation you may get constipated upon consuming too many peanuts.
Also, another study has shown that a diet rich in saturated fatty acids (SFAs) enhances intestinal permeability (11). Intestinal blockage is a common side-effect of intestinal permeability. This intestinal blockage can trigger constipation.
Are Peanuts Good for Constipation?
Peanuts are nutrient-dense and positioned among the top keto nuts list. The high fiber and magnesium component of peanuts help to increase the stool bulk and aid in constipation relief.
Moreover, the low saturated fat presence in peanuts is another factor in relieving constipation. That’s why peanuts are good for constipation.
However, if you are allergic to peanuts and facing some other health disorders like chronic constipation with delayed transit time or idiopathic constipation peanuts are not good for constipation.
Also, there are some other factors that may increase the risk of constipation. Let’s check these facts
When Are Peanuts Bad for Constipation?
Peanuts are bad for constipation in certain circumstances. These facts are described below
Too much consumption of peanuts
Peanuts are a rich source of dietary fiber and are moderately high in saturated fat. Surplus intake of peanuts can cause an overload of these nutrients which in turn promotes constipation for healthy adults.
Health disorders
Health disorders like chronic constipation with delayed transit time or idiopathic constipation can be worsened during high fiber intake (12, 13). If you are suffering from any of these constipation problems high-fiber peanuts can make your constipation problem severe.
Intolerant to peanuts and histamine
Peanut intolerance is a constipation-promoting factor. On the other hand, peanuts can activate histamine production. A common side effect of histamine intolerance is the occurrence of constipation or bowel problems.
Additional facts about peanut constipation
Some other factors which may not be directly associated with peanuts can promote constipation. These problems are (14):
- Depression
- Dental problem
- Less fluid consumption
- Insufficient intake of dietary fiber
- Overweight or obesity
How To Relive Peanut Constipation?
Healthy adults can get rid of peanut constipation by adding more fluid to their diet. Also, intaking magnesium-rich foods can aid in constipation relief. However, people with peanut intolerance should avoid peanuts to relieve peanut constipation.
Also, people can replace peanuts with almonds to get rid of constipation. Moreover, macadamia nuts can make you poop and they can be a perfect substitute for peanuts. Also, you can consume chia seeds instead of peanuts as chia seeds can reduce the risk of constipation and they are not allergic.
Alternatively, other nutrient-dense nuts and seeds can also be consumed to relieve constipation. These are:
- Sunflower seeds
- Walnuts
- Pecan nuts
- Pine nuts
Also Check: Constipation Relief At Home
Are Peanuts A Laxative?
Peanuts are a rich source of dietary fiber and magnesium. Both of these nutrients help to smooth the bowel movements and increase stool bulk. Also, peanuts are not high in saturated fat, which is another added benefit over constipation relief.
On the other hand, laxatives are used to make bowel movements smooth. Considering all of the above-mentioned bowel-friendly properties of peanuts, it is established that peanuts are a natural laxative.
However, peanuts do not act as a natural laxative for not all types of people and they may trigger constipation for them. These are:
- Chronic constipation patients with a delayed transit time
- Idiopathic constipation patients
- People allergic to peanuts
- Histamine intolerance patients
Do Peanuts Help You Poop?
Peanuts can help you to poop because it is high in both fiber and magnesium. Both fiber and magnesium are essential nutrients that help to increase the frequency of stools and improve bowel activity.
If you are facing a problem during poop, you should consume peanuts to overcome the problem. However, peanuts may not improve stool frequency for peanut intolerant people. The same is applicable for chronic constipation patients with delayed transit time, idiopathic constipation patients, and histamine intolerant people.
Peanuts Nutrition
Peanuts are a good source of both macronutrients and micronutrients. This healthy edible seed contains essential macronutrients like protein, fiber, carbs, and fat. Peanuts are also a great source of micronutrients like magnesium, potassium, zinc, copper, vitamin B2, niacin, and vitamin E.
In fact, peanuts are among the best high potassium foods. Also, if you are a keto lover, peanuts can help reduce potassium deficiency risk on keto.
A 100-gram serving of peanuts provides:
- Calories: 567
- Fat: 49.2 g
- Carbs: 16.1 g
- Protein: 25.8 g
- Fiber: 8.5 g
- Sugar: 4.72 g
Final Thoughts
Although peanuts are considered nuts, technically they are edible seeds. In fact, peanuts are the most widely consumed and probably the most popular nuts. These nuts are a rich source of several nutrients and can aid in maintaining a healthy lifestyle.
Moreover, the high fiber and magnesium components of peanuts help to fight constipation problems and they can act as a natural laxative. However, peanuts can cause constipation for people with peanut intolerance and some special health disorders patients.
Also, too much peanut consumption can promote constipation due to fiber overload and increased intake of saturated fat.
FAQs
Are Peanuts A Good Source of Fiber?
Yes, peanuts are a good source of fiber. A 100-gram serving of raw peanuts contains 8.5 grams of dietary fiber.
If you are looking for a good source of fiber, peanuts can fulfill the criteria. However, you should avoid excessive consumption to reduce the risk of digestive problems.
Can Salted Peanuts Cause Constipation?
Adding salt to peanuts does not decrease their nutrition value, especially the amount of saturated fat. As a high intake of saturated fat is interlinked with constipation occurrence, a surplus intake of salted peanuts can cause constipation.
Moreover, people with a peanut allergy or patients with Celiac disease, or chronic constipation can get constipated after consumption of salted peanuts.
However, if you are not suffering from any of the above-mentioned disorders, a normal intake of salted peanuts will not constipate you.
Do Dry Roasted Peanuts Cause Constipation?
Like salted peanuts, roasting and drying peanuts does not affect their nutrition value a lot. Because of this excess intake of dry roasted peanuts can cause constipation.
Although a normal consumption of dry roasted peanuts can not cause constipation in healthy adults or people free from chronic constipation, nut allergy, and celiac disease.
How Many Peanuts Can I Eat On Keto?
The ketogenic diet, commonly known as the keto diet is high fat and low-carb diet plan. The standard keto diet restricts daily net carb intake to 30 grams to achieve symptoms of ketosis or simply ketosis level.
To maintain this intake level people need to restrict their carb intake of side dishes like fruits, nuts, and seeds to 5 grams only. On the other hand, one piece of peanut weighs 1 gram and contains approx 0.16 grams of total carbs and 0.08 grams of dietary fiber.
After subtracting the dietary fiber, the net carbs of a single-piece peanut become 0.08 grams only. Considering the 5 grams net carbs limitation and omitting 3 grams of net carbs reserved for other side dishes, we can say that you can eat 20 to 30 peanuts per day.
Do Peanuts Cause Gas?
Peanuts are a rich source of dietary fiber and surplus consumption can cause gas. As studies have shown that fiber-rich foods increase the risk of flatulence (13).
Flatulence is the intestinal wind which is commonly known as gas. However, gas and bloating can be reduced by limiting the intake of peanuts.
Do Peanuts Cause Constipation Or Diarrhea?
Peanuts are high in fiber and magnesium. These two nutrients are able to reduce the risk of constipation and diarrhea.
However, peanuts contain a moderately high amount of saturated fats also. Saturated fat has a tendency to cause diarrhea or constipation problems in healthy adults.
Moreover, the high fiber of peanuts may also trigger both diarrhea and constipation in chronic constipation patients or people with celiac disease. Furthermore, people with nut allergies can also get affected by these two health disorders.
That’s why peanuts may cause constipation or diarrhea in some cases.
Why Do Nuts Give Me Constipation?
High fiber and nutrient-dense nuts are beneficial for maintaining a healthy lifestyle. However, too much consumption of nuts can make you constipated by causing fiber overload.
In fact, consumption of high-fiber foods causes phytobezoar formation in the gastrointestinal tract. Studies have shown that phytobezoar formation can trigger small bowel obstruction (14).
So, do nuts cause constipation? Yes, surplus consumption of nuts can make you constipated by promoting phytobezoar formation.
Can Peanuts Cause Digestive Problems?
Peanuts are a rich source of fiber. Surplus consumption of peanuts can cause digestive problems like abdominal gas and bloat because of its high fiber component.
Moreover, peanut allergy is associated with digestive problems like diarrhea, nausea, vomiting, and stomach pain. That’s why people who are allergic to peanuts can also get affected with digestive problems upon consumption of peanuts.
