Cashew butter is a great vegan nut butter and a perfect replacement for peanut butter for weight gainers. Although cashew butter is nutrient-dense it may cause some side effects, especially stomach trouble like constipation.
But why does cashew butter cause constipation? As cashew butter contains a little amount of dietary fiber, it can cause constipation problems. It’s because fiber can increase stool frequency, and soften it (1).
Also, there are some other factors that promote constipation on cashew butter. However, although cashew butter is constipating, there is a very rare chance of bloating, stomach pain, and diarrhea occurrence from cashew butter consumption.
This article will cover all of these aspects of cashew butter’s relationship with gas, bloating, constipation, and stomach pain.
Is Cashew Butter Constipating?
Yes, cashew butter is absolutely constipating because of multiple factors. The major one is lack of fiber. Cashew butter is not among the best fiber-dense foods and the low fiber saturation of cashew butter can harden the stool and reduce its frequency.
Moreover, cashew butter is high in saturated fat. A 100 gram serving of pure nonsalted cashew butter contains 9.76 grams of saturated fat (2). Studies have shown that more than 30 grams intake of saturated fat can trigger constipation problems (3).
Furthermore, the high phytic acid of cashew butter can cause or worsen constipation problems. It’s because phytic acid is able to create absorption problems for micronutrients (4). This micronutrient malabsorption can promote constipation disorders.
Moreover, in certain circumstances, cashew butter can cause constipation. However, these are not directly associated with cashew butter consumption. These factors are (5)
- Tooth problem
- Less water consumption
- Inadequate intake of dietary fiber
When Cashew Butter Is Good For Constipation?
Although cashew butter is constipating because of its low fiber density, it is beneficial in some cases. Fiber can worsen constipation problems of people with idiopathic constipation and chronic constipation patients with delayed transit time (6, 7).
That’s why people with any of these disorders may be able to reduce the occurrence of constipation with fiber-restricted cashew butter intake.
Does Cashew Butter Cause Gas and Bloating Problems?
Normally cashew butter does not cause gas and bloating in healthy adults because of its low fiber component. According to studies a high intake of fiber increases the risk of gas production and flatulence in healthy adults (8).
However, if you are suffering from IBS, a high FODMAP diet like cashew butter can increase the risk of both gas and bloating problems. It’s because high FODMAP diets can boost gas and bloating problems in IBS patients.
Although, this bloating and gas problem can be reduced by consuming a low FODMAP diet (9).
Does Cashew Butter Make Me Poop More?
No, cashew butter does not make you poop more. For proper stool bulk generation, we need to consume a lot of fiber-rich foods. People often use these fiber-rich foods as a natural laxative for constipation cure.
However, cashew butter lacks enough fiber. That’s why it will not increase your stool frequency or more poop.
Does Cashew Butter Cause Heartburn?
As, like other nut butter, cashew butter does not contain vitamin C, it may not cause heartburn. But there is a catch. Cashew butter can cause heartburn. Let’s check why does cashew butter causes heartburn.
Cashew butter is high in fat. According to studies, foods high in fat can stimulate the release of the hormone cholecystokinin (CCK). This hormone may relax the lower esophageal sphincter and causes acid reflux aka heartburn (11).
Does Cashew Butter Cause Diarrhea?
Cashew butter falls under the high FODMAP list. Several people can face digestive problems with high FODMAPs, especially people with IBS. That’s why if you have FODMAP intolerance, you can get affected by diarrhea after the consumption of cashew butter.
Alternatives of Cashew Butter
There are several alternatives to cashew butter. These cashew butter substitutes are nutrient-dense and help you to fight multiple health problems, especially stomach problems like constipation.
The most common cashew butter alternatives are:
- Almond butter
- Peanut butter
- Sunflower butter
- Macadamia butter
- Chia butter
- Pecan butter
- Soy butter
If you are looking for a natural laxative that can replace cashew butter, then almond butter is the best among these. It’s because fiber-rich almond butter does not cause constipation. Also, macadamia butter is not constipating because of its high nutrient value like almond butter.
However, you may avoid peanut butter. It’s because peanut butter is constipating for both adults and babies. Although peanut butter is good for your health, the high saturated fat of peanut butter is the well-known constipating factor.
Also, coconut butter is not present in this list. But why? Well, coconut butter can make you constipated because of its extreme-high saturated fat components.
Cashew Butter Nutrition
Cashew butter is highly nutritious. It is a great source of both macronutrients and micronutrients. Cashew butter is high in potassium, magnesium, protein, iron, phosphorus, zinc, and copper.
Moreover, it contains a little number of essential micronutrients like
- Vitamin B-6
A 100 gram serving of cashew butter without salt contains the following (12):
- Calories: 587
- Total Fat: 49.4 g
- Protein: 17.6 g
- Carbs: 27.6 g
- Fiber: 2 g
How Much Cashew Butter Can I Eat Per Day?
Cashew butter is mainly used as a spread. Also, you can use cashew butter as a substitute for normal butter and margarine to maintain the nutrition balance.
People use this nutritious nut butter instead of normal butter because nut butter can reduce the risk of health disorders especially the diseases related to high sodium and saturated fat.
Although cashew butter is low in sodium it contains a little bit high saturated fat. That’s why you should maintain the daily intake of cashew butter.
An adequate intake of cashew butter should be 2-3 tbsp on a normal diet plan. More than this is not recommended.