Nuts are delicious treats to have as a snack, but do they help you poop more? I’ve done some research and here is what I discovered.
According to MedicineNet, nuts are packed with fiber and nutrients that can help ease constipation and stimulate bowel movements. Almonds, pecans, and walnuts have the highest fiber content, with just one serving containing an average of between 1.9 g and 3.5 g of fiber per ounce.
Keep reading to find out more about the benefits of nuts on your digestive system, as well as 7 of the best nuts you can choose for healthy bowel movements.
The 7 Best Nuts For Constipation & Why
Nuts are both delicious and filling for their size, but that is not the only great thing about them! Nuts are also packed with fiber and nutrients that have a plethora of benefits for your body! Read below for the top 7 nuts and the benefits they have on your digestive system:
01. Almonds
Almonds are not only delicious, but they are also packed with a variety of health benefits! According to Science Daily, almonds are packed with vitamins such as vitamin E and other minerals. They are also said to reduce cholesterol! Almonds contain a total of 3.5 g of fiber per serving (28 g), making them an excellent option for those suffering from constipation.
A recent publication from the Institute of Food Research has actually discovered potential prebiotic properties of almonds that can help to drastically improve digestive health by increasing the number of healthy bacteria in your gut!
Another study published in Applied and Environmental Microbiology also found that finely ground almonds increase levels of certain healthy gut bacteria significantly, meaning there is a common level of agreement and proof behind this within the scientific community.
Almonds are loaded with heart-healthy fats, fiber, and protein. The high levels of magnesium found in almonds is another contributor to keeping the intestines functioning optimally. In fact, just a small handful daily (1 ounce) contains about 25 percent of your daily dose of magnesium. Amazing, right?
“Magnesium neutralizes stomach acid and moves stools through the intestines.”
Molly Morgan, R.D., a registered dietitian and nutritionist.
If you’re feeling a little blocked up, then grab that handful of almonds and get chewing!
02. Pistachios
According to NutritionData, pistachios are commonly used to help combat indigestion and constipation due to the fact that they are so high in fiber. A 1 ounce serving (28 g) of pistachios contains approximately 3.5 g of fiber.
An interesting study conducted by ResearchGate examined the levels of healthy bacteria in the poop of people who consumed pistachios compared to those who consumed other nuts or none whatsoever, and the results were astounding!
Pistachios actually came out as the winner for promoting the growth of probiotics in the digestive tract, with almonds coming in number two (no pun intended)!
Eating pistachios has also been shown to increase the number of butyrate-producing bacteria in the gut to a greater extent than eating almonds. So, what does this mean exactly?
This means that consuming pistachios regularly can reduce your risk of digestive disorders, as well as cancer and heart disease! So, if you are feeling a little peckish, reach for a handful of pistachios (your body will thank you later).
03. Walnuts
According to ScienceDaily, consuming walnuts daily is also associated with higher levels of healthy bacteria in the gut, making bowel movements much easier and also preventing the occurrence of heart disease.
Walnuts are not as high in fiber as almonds and pistachios, with a total of 2 g of fiber per serving (28 g) or 1 ounce. However, this does not mean that they are not a healthy snack with remarkable effects on the gut.
“Eating two to three ounces of walnuts a day as part of a healthy diet could be a good way to improve gut health and reduce the risk of heart disease.”
Kristina Petersen, assistant research professor at Penn State.
Walnuts are also really rich in minerals, vitamins, and antioxidants such as manganese, selenium, calcium, iron, and magnesium to name a few. Due to the high levels of magnesium, walnuts can actually be consumed as a laxative to help fight constipation.
04. Cashews
According to studies, cashew nuts have a healthy percentage of dietary fibers that make them helpful for constipation relief and a healthy gut. These dietary fibers assist the food to better digest. Interestingly, regular consumption of cashews has also been shown to decrease the incidences of several digestive diseases.
A one-ounce serving (28 g) of cashews contains approximately 1 g of fiber, which is significantly lower than its counterparts. However, it still contains a healthy level of other beneficial vitamins and minerals such as magnesium, zinc, protein, and Vitamin E.
The high protein levels found in cashews make them an excellent choice for vegetarians or vegans, and the high level of dietary fibers make them excellent for people who have digestion problems.
Just be careful not to consume too many, as cashews are relatively high in fat and calories (approx. 155 calories per serving with 12 g of fat).
05. Pecans
According to a study published in the Journal of Agricultural and Food Chemistry, pecans contain far more antioxidants than any other tree nut! They actually rank in the top 15 foods with the highest levels of antioxidants, according to the USDA.
Similar to their counterparts, pecans also contain a wealth of vitamins and minerals such as manganese, calcium, potassium, magnesium, zinc, and selenium to name a few.
Pecans contain approximately 2.5 g of fiber per serving, which is nothing to scoff at! According to a nutritionist by the name of Anshul Jaibharat, pecan nuts are fiber-packed and thus promote colon health and help to encourage regular bowel movements.
Interestingly, they also prevent constipation and reduce the risk of painful hemorrhoids and colitis by working to cleanse the gastrointestinal system.
So, if you’re feeling a little blocked up, I strongly suggest you reach for that packet of pecan nuts and get chewing!
06. Hazelnuts
According to MedicalNewsToday, hazelnuts are an excellent choice for those of you who are battling with irregular bowel movements. One 28-g serving of hazelnuts contains about 2.7 g of dietary fiber, which is sufficient to get those stools moving!
Although hazelnuts are a little high in calories (176 calories per serving), their nutritional benefits make up for it! They are packed with healthy fats such as Omega 3’s and 4’s, as well as oleic acid (reduces inflammation and fights cancer).
Consuming 1 ounce daily (28 g) should be sufficient for you to enjoy the benefits of hazelnuts. Just remember, everything in moderation is the key here.
07. Peanuts
Unlike all the nuts I mentioned earlier, peanuts are part of the legume family and not the tree family. However, they still contain a wealth of health benefits, and this includes fighting constipation!
According to Healthline, peanuts contain 3 g of fiber in total, which is relatively high. If you eat peanuts daily, you will be getting a healthy dose of protein, vitamins, and minerals.
In fact, peanuts are known to be one of the best prebiotics nuts you can get! They increase good gut bacteria, as well as help, prevent the risk of gall bladder disease, heart disease, diabetes, and colorectal cancer. Pretty great, right?
Final Thoughts
Nuts are a popular snack choice for many people due to the fact that they are tasty and filling. The best part is that we now know they can be used to ease constipation! Just remember that nuts are generally high in calories, so always keep your portions small and follow the directions given above. Lastly, choose nuts that are raw or dry roasted, instead of those that have been roasted in oil.
I recently started eating peanuts daily every evening and I started noticing that my bowels are moving everyday. So I contributed this to the peanuts. Not knowing this it makes me very excited that I now have a solution for my constipation problem and I LOVE peanuts….thank you