Pecans are technically seeds with a sweet and buttery flavor. These seeds are full of both macronutrients and micronutrients.
Because of this high nutrition value, people consume a lot of pecans to maintain disease-free life. However, too much consumption of pecans can cause stomach disorders because of nutrition overload.
This article will cover why do pecans upset our stomach and what are the reasons behind gas, bloating, and constipation problem which occurs from pecan intake.
Do Pecans Cause Gas & Bloating Problem?
Pecans are a rich source of dietary fiber. Studies have shown that dietary fiber can cause gas and increase the risk of flatulence in healthy adults (1).
Due to this high fiber component of pecans, people often get bloated and feel gassy on the consumption of this seed. However, by limiting the consumption of pecans people can get rid of gas and bloating.
Do Pecans Cause Constipation?
Pecans do not cause constipation because they are high in anti-constipation nutrients like fiber, magnesium, and polyunsaturated fat. Also, pecans are not a rich source of unsaturated fat which is a well-known factor of constipation.
Let’s check how these components act in constipation control.
Fiber is the most important macronutrient for constipation control. A 100 gram serving of pecans contains 9.6 grams of dietary fiber (2). Studies have shown that intake of high fiber foods increases stool frequency and softens stool consistency (3).
Also, another study has concluded that high dietary fiber intake can is able to increase stool frequency in patients with constipation (4).
Pecans contain a moderate amount of magnesium. A 100 gram serving of pecans contains 121 mg of magnesium and this essential micronutrient aids in healthy stool movement.
Controlled consumption of magnesium-rich pecans can reduce constipation occurrence chances by increasing magnesium intake. Studies have shown that magnesium deficiency can decrease stool frequency which may promote constipation problems (5).
The high amount of polyunsaturated fat in pecans can help to improve bowel movement. The polyunsaturated fatty acid is an essential nutrient to fight constipation problems.
Polyunsaturated fatty acids can boost immunity, inflammation, and motility of the GI tract. Moreover, lubiprostone, a Prostaglandin E1 derivative, is used in the treatment of IBS-C and chronic idiopathic constipation (6).
Saturated fat is a well-known nutrient that increases the risk of constipation in healthy adults. According to studies more than 30 grams of daily consumption of saturated fat can cause constipation (7).
On the other hand, pecans are not high in saturated fat. A 100 gram serving of pecan contains only 6.18 grams of saturated fat.
This little amount of saturated fat does not create constipation problems. That’s why the low density of saturated fat is another added benefit of pecans to control constipation.
Considering all of these facts we can say that pecans do not cause constipation. However, in certain circumstances, you may get affected with constipation after the consumption of pecans.