Almonds are the second most popular nut after peanuts. Although peanuts are technically legumes, they are considered in nut families. Almond nut is full of essential nutrients and provide numerous health benefits.
In fact, almonds can provide greater health benefits compared to peanuts, especially for constipation relief. Several people are affected by constipation on peanut consumption because of peanut allergy and high saturated fat concentration.
However, almonds are not constipating because it is less allergic and are not a high source of saturated fat. Moreover, almonds contain a high amount of anti-constipation nutrients aka dietary fiber and magnesium compared to peanuts.
Both of these nutrients help for smooth bowel movement. However, in certain circumstances, almonds can promote constipation. This article will cover the relationship between almonds and constipation.
Can Almond Cause Constipation?
Almonds are well-known natural laxatives and help to aid in smooth bowel movements. Because of the high density of dietary fiber and magnesium, almonds are not constipating.
Natural Almonds can not cause constipation because it is low in saturated fats also. A 100 gram serving of natural almonds contains 12.5 grams of dietary fiber, 270 mg of magnesium, and only 3.8 grams of saturated fat (1).
All of these factors help in constipation relief because:
- According to studies, dietary intake of fiber can significantly increase stool frequency and soften stool consistency (2).
- High consumption of magnesium can prevent constipation by increasing stool frequency (3).
- Daily more than 30 grams intake of saturated fat can trigger constipation problems (4).
That’s why almonds are not constipating and help to reduce the risk of constipation or irregular bowel movement.
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When Does Almond Cause Constipation?
Although almonds are beneficial for constipation control, in some circumstances almonds can promote constipation problems. The high fiber component is not always beneficial for constipation control.
In fact, intake of fiber-rich foods like almonds can trigger or worsen constipation problems in some cases. Studies have shown that consumption of fiber can cause constipation or make it severe for patients with
Moreover, almond nuts are a rich source of monounsaturated fat. High consumption of monounsaturated fat can negatively affect gut microbiota(7). Which in turn may promote constipation.
Also, almonds can cause constipation for people who are sensitive to salicylates and amines, especially IBS patients. It’s because:
- Dietary salicylates can affect the functional gastrointestinal symptoms in patients with IBS (7). As constipation is a common symptom of IBS, the salicylates-rich almonds may worsen it.
- Amines can cause gastrointestinal(GI) symptoms (8). Which in turn trigger constipation problems.
Moreover, if you do not drink adequate water along with almonds then you will also get constipated. It’s because too much fiber without water can cause bowel troubles.
Can Too Many Almonds Cause Constipation?
Too many almonds can cause constipation because of fiber overload. Almonds are a great source of fiber. Too much consumption of high fiber foods creates phytobezoar formation in the gastrointestinal tract. This phytobezoar can cause small bowel obstructions (9).
That’s why too much almond consumption promotes constipation in healthy adults. Furthermore, the high density of monounsaturated fat, salicylates, and amines component of almonds can also negatively affect gut bacteria and promotes stomach disorders like constipation.
Can Roasted Almonds Cause Constipation?
Roasted almonds do not differ from a lot of natural almonds’ nutrient value. That’s why a controlled intake of fiber and magnesium rich roasted almonds can not cause constipation in healthy adults.
However, people with salicylates, amines intolerance can get constipated upon consumption of roasted almonds. Moreover, roasted almonds can worsen the constipation problem of constipation patients with delayed transit times and idiopathic constipation patients.
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Are Almonds Hard To Digest?
Almonds contain a kind of amino acid called glutamine. Glutamine helps to maintain intestinal barrier function in animals and humans (10). As a healthy gut barrier function is essential for digestion, almonds are not hard to digest.
However, the hard texture of almonds is hard to digest (11). Also, the hard texture of almonds contains phytic acid which prevents the digestion of nutrients. That’s why it is a better idea to soak almonds before eating to avoid digestion problems.
Do Almonds Make You Poop?
Almonds contain a high amount of magnesium and fiber. Both of these nutrients are able to improve bowel movement. Low intake of magnesium is one of the major causes of bowel problems.
On the other hand, fiber helps to increase the stool bulk and softens it. Moreover, fiber also increases stool frequency. As almond is a great source of fiber and magnesium, it helps you to make poop more.
Are Almond Nuts A Natural Laxative?
Almonds are one of the best natural laxatives because of their essential nutrient composition. This healthy tree nut contains dietary fiber and magnesium. Both of these two nutrients improve bowel movement and prevent constipation.
Also, almonds are a good source of probiotics and glutamine. Like glutamine, probiotics aid in the digestion process. That’s why almond nuts are a perfect option for natural laxatives and they can help in digestion along with smooth bowel movements.
Can Almonds Cause Gas And Bloating?
Almonds are a rich source of dietary fiber. Too much consumption of fiber-rich almonds increases gas production and causes bloating. Studies have shown that a high intake of fiber-rich foods increases flatulence in healthy adults (12).
However, almonds can cause less gas and bloat in IBS patients because of their low FODMAP value. Studies have shown that a low FODMAP diet is able to reduce both gas and bloat in IBS patients (13).
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Almond Substitutes
There are several substitutes for almond nuts. These substitutes are also high in essential nutrients like almond nuts. Some famous almond nut substitutes are:
- Peanuts
- Macadamia nuts
- Hazelnuts
- Pinenuts
- Chia Seeds
- Walnuts
Among these almond substitutes, macadamia nuts can cause constipation relief. Also, you can consume chia seeds for constipation cure like almonds and macadamia nuts.
Also check: Can Peanut Butter Cause Constipation
Final Thoughts
Almonds are one of the most widely consumed tree nuts. These nuts are not only delicious but a great source of nutrients also. Almonds can be a good substitute for peanuts for constipation cure.
The high fiber, magnesium, and low saturated fat component of almonds make them one of the best natural laxatives for constipation relief. However, almonds also contain monounsaturated acid, salicylates, amines, and phytic acid.
All of these nutrients can affect gut function negatively and may promote constipation. Also, too much almond consumption may cause constipation through phytobezoar formation.
However, a controlled intake of almonds can aid in digestion because of the presence of glutamine and probiotics. Also, adequate almond intake reduces the risk of gas and bloating in healthy adults due to the limitation of fiber consumption.
