Almond butter is probably the best substitute for peanut butter. In fact, it is the most widely used vegan nut butter after peanut butter.
However, several people got affected by nut butter constipation especially peanut butter constipation. As almond butter is also a nut butter the same confusion arises here also.
So, does almond butter cause constipation like peanut butter? No, almond butter does not cause constipation because almond butter contains more fiber and less saturated fat compared to peanut butter.
Why Is Almond Butter Not Constipating?
People who want to lead a healthy lifestyle often search for the best alternatives for butter. They also avoid margarine because of its high saturated fat and zero fiber component.
According to studies consumption of more than 30 grams of saturated fats promotes constipation (1). Moreover, fiber softens the stool and aids in poop bulk.
On the other hand, both of these two products contain more than 10 grams of saturated fats with 0 grams of dietary fiber against a serving size of 100 grams (2, 3).
As both butter and margarine are great sources of saturated fat people often face several health disorders after consumption. The most common health problem is constipation.
Almond butter has its effectiveness here as it provides the exact reverse nutrition value of these two macronutrients compared to butter and margarine.
Highly nutritious almond butter is prepared from the best low-carb nut aka almond. Almond butter is a great source of dietary fiber and contains almost half the amount of saturated fat compared to butter, margarine, or peanut butter.
Moreover, almond butter contains probiotics. According to studies, probiotics help to relieve constipation. Probiotics are able to increase intestinal frequency and improve stool quality (4).
Also, another study has shown that regular consumption of almonds can decrease the risk of constipation (5).
Considering all of these proven facts we can say that almond butter is not constipating at all. A healthy adult can consume almond butter without any hesitation.
However, in certain circumstances, almond butter can cause or worsen constipation. Let’s check the facts.
When Does Almond Butter Cause Constipation?
Highly nutritious almond butter is prepared from the blending of almonds. Low carb almonds are high in fiber and contain a little number of saturated fats.
Because of these two anti-constipation factors, the byproducts of almonds like almond butter and almond flour are used for constipation relief.
Although almond butter is a perfect natural laxative like peanut butter it can cause constipation in some cases. The reasons for almond butter constipation are given below.
Almond butter is high in dietary fiber. Studies have shown that a high intake of dietary fiber can worsen the symptoms of chronic constipation patients with delayed transit time (6).
Moreover, stomach problems like bloating and constipation are common symptoms of nut allergy. As almond butter is a nut butter it can trigger constipation problems in people with nut allergies.
Some other lifestyle problems or health disorders can also cause constipation. However, these factors are not linked with almond butter consumption. These factors are (7)
- Depression
- Tooth problem
- Less water consumption
- Inadequate intake of dietary fiber
- Overweight
Also check: Does Almond Milk Cause Constipation
Why Does Almond Butter Make Me Poop?
Almond butter is a great source of dietary fiber. Dietary fiber is well known for the reduction of bowel movement time by increasing the bulk of stools.
Also, the probiotics of almond butter are another factor that increases stool frequency. Moreover, almonds’ benefits over constipation are proven in studies also.
All of these healthy facts make almond butter a good natural laxative. That’s why probiotics and fiber-rich almond butter make you poop more frequently and smoothly.
Can Too Much Almond Butter Cause Constipation?
Too much consumption of any food is not good for a healthy lifestyle. Almond butter is also no exception to this rule.
Although almond butter is low in saturated fats a high intake of almond butter can overrun the daily limit of 30 grams. Which in turn promotes constipation in healthy adults.
Moreover, too much almond butter will also increase the consumption of sugar molecules present in this spread. The main sugar molecule of almond butter is sucrose.
Intake of sucrose is directly associated with dental caries (8). That’s why too much intake of almond butter will increase the risk of dental caries which in turn may cause constipation.
It’s because dental problems are one of the side causes of constipation.
Discover: Does Almond Cause Constipation
Is Almond Butter Hard To Digest?
Nut butter can cause constipation because of its high fat density. Too much consumption of nut butter like almond butter can cause fiber and fat overload.
As excessive intake of both fat and fiber are not healthy for the digestive system, too much almond butter is hard to digest. Moreover, if you are allergic to nuts then you may face difficulties digesting almond butter.
Does Almond Butter Cause Gas or Bloating?
Almond butter is high in dietary fiber. Dietary fiber can cause gas and increase the risk of bloating in healthy adults within a couple of days (9).
That’s why almond butter can cause gas and bloating because of its high fiber component.
Does Almond Butter Cause Acid Reflux?
Almond butter does not cause acid reflux or heartburn because it is free from ascorbic acid. Acid reflux which is commonly known as heartburn is a health disorder that occurs from high acidity.
The burning sensation symptom of acid reflux in the upper and middle chest area is given its name heartburn. Studies have shown that the high acidity of ascorbic acid aka vitamin C is the major reason behind acid reflux (10).
As almond butter is free from vitamin C, it does not cause acid reflux.
Does Almond Butter Cause Diarrhea?
Highly nutritious almond butter does not cause diarrhea in healthy adults. In fact, it is able to stop diarrhea. However, people with a nut allergy or chronic constipation can get affected by diarrhea after the consumption of almond butter.
It’s because:
- Almond butter is nut butter. So people with a nut allergy can be affected with diarrhea after eating this nut butter. Diarrhea is a common side effect of nut allergy.
- Diarrhea symptoms may get worsen for chronic constipation patients with delayed transit time.
In fact, there is very little probability of diarrhea after consumption of diarrhea because diarrhea occurs mainly because of an E Coli bacteria infection. And there is no relation between almond butter and E Coli as this bacteria is found in unhygienic watery places.
What Are the Alternatives of Almond Butter?
There are multiple vegan butter alternatives to almond butter. The majority of these vegan butter is a good source of nutrients and promotes several health benefits also.
The main substitutes of almond butter are:
- Peanut butter
- Coconut butter
- Soy butter
- Chia butter
- Pecan butter
Almond Butter Nutrition
Almond butter is a good source of essential nutrients. It is among the best ketogenic potassium-rich foods. Moreover, almond butter is high in micronutrients like
- Magnesium
- Calcium
- Iron
- Phosphorus
- Zinc
- Folate
- Choline
- Vitamin E
A 100 gram serving of plain unsalted almond butter contains (10)
- Calories: 614
- Fat: 55.5 g
- Protein: 21 g
- Carbs: 18.8 g
- Fiber: 10.3 g
How Much Almond Butter Can I Eat Per Day?
Almond butter is mainly used as a spread. Also, some popular recipes use almond butter instead of normal butter to maintain the nutrition balance.
People use this nutritious nut butter to reduce the density of both sodium and saturated fat in recipes that occurs from using normal butter.
An adequate intake of almond butter should be 2-3 tbsp on a normal diet plan. However, if people are on a keto diet the limit is reduced to 2 tbsp max to maintain the carb intake level.
Also check: benefits of almond milk for skin
Final Thoughts
Almond butter is a nutritious alternative to normal butter and margarine. The high fiber density of almond butter helps to keep constipation problems at bay.
People often get constipated after consumption of another popular nut butter or peanut butter. Although peanut butter is good for most people, the high saturated fat composition of this spread leads to constipation in some people.
Hence with a low density of saturated fats, almond butter comes into use. Moreover, almond butter is also high in fiber compared to peanut butter.
Due to these two factors, almond butter can be a good alternative to get relaxation from constipation problems.
