Pistachios are among the world’s most consumed seeds. Although they are called nuts, pistachios are actually edible seeds. Nutrient-dense pistachios are also known as pistachio nuts.
Pistachios are packed with essential vitamins, minerals, and antioxidants which provide numerous health benefits. In fact, the high fiber nutrient of pistachios helps to relieve constipation in normal circumstances.
However, in some cases, pistachios can promote constipation. This article will cover the constipating factors of pistachios along with pistachios’ benefits for constipated patients.
Can Pistachios Cause Constipation?
Fiber-rich pistachios do not cause constipation in healthy adults. Studies have shown that fiber can increase the frequency, of stools and softens it (1). That’s why pistachios can help to aid in smooth bowel movements.
Moreover, pistachios are a rich source of magnesium also. Magnesium is an essential micronutrient, a deficiency that leads to constipation (2). As pistachios contain a high amount of magnesium, intake of pistachios can help to prevent constipation.
Furthermore, pistachios contain very little amount of saturated fat. Saturated fat is a well-known constipation factor. In fact, more than 30 grams of saturated fat consumption per day is associated with constipation (3).
On the other hand, 100 grams of pistachios contain only 5.91 grams of saturated fat (4). This little amount of saturated fat does not promote constipation in normal circumstances.
When Do Pistachios Cause Constipation?
Although, pistachios are good for constipation, in certain circumstances pistachios can cause constipation. The first and foremost reason for pistachios constipation is not drinking adequate water after consumption of high fiber pistachios.
Dietary fibers from foods are not digestible. Only a very little portion of the fiber is absorbed in the stomach and intestine. The remaining portion of the fiber is passed via stool. Consumption of high fiber can cause phytobezoar formation in the gastrointestinal tract.
The accumulated phytobezoar from the fiber is associated with small bowel obstruction (5). Which in turn promotes constipation. Moreover, several people who are intolerant to nuts, seeds, or pistachios can get affected with gut problems like constipation.
Pistachios have an allergic properties and several people are allergic to them. On the other hand, constipation is one of the most common symptoms of food allergic reactions (6).
Moreover, pistachios contain a high amount of a chemical compound called Salicylates. Studies have shown that dietary intake of salicylates can affect functional gastrointestinal symptoms in patients with IBS (7). This in turn can cause constipation.
Does Eating Too Many Pistachios Cause Constipation In Healthy Adults?
Too much consumption of pistachios may cause constipation in healthy adults because it overloads fiber and saturated fat in the human body. As high consumption of both dietary fiber and saturated fats are interconnected to constipation, too many pistachios promote constipation.
In fact, one cup of pistachios(123 grams) contains 13 grams of dietary fiber and 7.27 grams of saturated fats. On the other hand, The American Dietary Guidelines have a recommendation of 28 grams of fiber against 2000 calorie intake (8).
That’s why more than four cups of pistachios intake can cross 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 29 grams of saturated fat. As more than 30 grams of saturated fat is associated with constipation you may get constipated upon consuming too many pistachios.
Also, another study has shown that a diet rich in saturated fatty acids (SFAs) enhances intestinal permeability (9). Intestinal blockage is a common side-effect of intestinal permeability. This intestinal blockage can trigger constipation also.
Are Pistachios Good For Constipation?
Pistachios are highly nutritious and considered among the top keto nuts list. The high fiber and magnesium component of pistachios may help to increase the stool bulk and also aid in constipation relief.
Moreover, the low saturated fat component in pistachios is another factor in relieving constipation. That’s why pistachios are good for constipation. However, if you are allergic to pistachios or nuts and facing some other health disorders like chronic constipation with delayed transit time or idiopathic constipation pistachios 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 Pistachios Bad for Constipation?
Pistachios are bad for constipation in certain circumstances. These facts are described below
Too much consumption of pistachios
Pistachios are a rich source of dietary fiber and are moderately high in saturated fat. Surplus intake of pistachios 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 (10, 11). If you are suffering from any of these constipation problems high-fiber pistachios can make your constipation problem severe.
Intolerant to pistachios
Pistachios intolerance is a constipation-promoting factor. A common side effect of intolerance is bowel disorder or constipation problems.
Additional facts about pistachios constipation
Some other factors which may not be directly associated with pistachios can promote constipation. These problems are (12):
- Depression
- Dental problem
- Less fluid consumption
- Insufficient intake of dietary fiber
- Overweight or obesity
How To Relive Pistachios Constipation?
Healthy adults can get rid of pistachios constipation by adding more fluid to their diet. Also, the consumption of magnesium-rich foods can aid in constipation relief. However, people with pistachios intolerance should avoid pistachios to relieve pistachios constipation.
Also, people can replace pistachios with almonds to get rid of constipation. Moreover, macadamia nuts can make you poop and they can be a perfect substitute for pistachios. Also, you can consume chia seeds instead of pistachios as chia seeds can reduce the risk of constipation and they are not allergic.
Furthermore, other nutritious nuts and seeds can also be consumed to relieve constipation. These are:
- Sunflower seeds
- Walnuts
- Pecan nuts
- Pine nuts
Are Pistachios A Laxative?
Pistachios are a rich source of dietary fiber and magnesium. Both of these nutrients help to smooth the bowel movements and increase stool bulk. Also, pistachios 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 pistachios, it is established that pistachios are a natural laxative.
However, pistachios do not act as a natural laxative for not all types of people and it may trigger constipation for them. These are:
- Chronic constipation patients with a delayed transit time
- Idiopathic constipation patients
- People allergic to pistachios
Do Pistachios Help You Poop?
Pistachios 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 pistachios to overcome the problem. However, pistachios may not improve stool frequency for pistachios intolerant people. The same is applicable for chronic constipation patients with delayed transit time, idiopathic constipation patients, and histamine intolerant people.
Pistachios Nutrition
Pistachios are a good source of both macronutrients and micronutrients. This healthy seed contains essential macronutrients like protein, fiber, carbs, and fat. Pistachios are also a great source of micronutrients like magnesium, potassium, zinc, copper, vitamin B2, niacin, and vitamin E.
In fact, pistachios are among the best high potassium foods. Also, if you are a keto lover, pistachios can help to reduce the risk of potassium deficiency on keto.
A 100 gram serving of pistachios provides:
- Calories: 560
- Fat: 45.3 g
- Carbs: 27.2 g
- Protein: 20.2 g
- Fiber: 10.6 g
- Sugar: 7.66 g
Final Thoughts
Although pistachios are considered nuts, technically they are edible seeds. In fact, pistachios 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 pistachios help to fight constipation problems and they can act as a natural laxative. However, pistachios can cause constipation for people with pistachios intolerance and some special health disorders patients. Also, too much pistachios consumption can promote constipation due to fiber overload and increased intake of saturated fat.
