If you’re going to the second bathroom less than four times a week, you may be constipated. Discomfort in the bathroom and hard, dry stools are signs of constipation. It can be caused by a variety of things, including medications and medical conditions, but is often related to diet. Constipation is a common symptom, but the good news is that constipation can often be resolved with a few changes to your diet.
Focusing on water and fiber is one of the best ways to combat recurrent constipation. Experts recommend increasing your water intake and incorporating high-fiber foods such as whole grains, legumes, fruits, vegetables, and nuts. According to the Dietary Guidelines for Americans, you should aim to consume between 22 and 34 grams of fiber per day, depending on your gender and age.
Remember to drink more water when increasing your fiber intake.Registered dietitian Annette Snyder, MS, RD, CSOWMTop Nutrition Coaching says, “Eating too little fiber or too much fiber without drinking enough water can lead to constipation. Fiber and water work together to reduce stool weight. increases, helping gravity to facilitate excretion.
jennifer causey
One delicious and easy way to increase your fiber intake is to enjoy a handful of nuts each day. But which one is best for relieving constipation? We asked her two registered dietitians what their top choices are for healthy fiber-filled nuts. And they both agreed. It’s all almonds. While all nuts can help increase fiber, almonds are a great choice for many reasons.
Constipation relief effect of almonds
A lot of research has been done on the health benefits of almonds. One study found that eating almonds improves gastrointestinal system function and increases stool volume. Both results sound great for people who suffer from constipation, but it’s important to note that the California Almond Board funded this study. However, almonds contain a lot of wonderful nutrients that can relieve constipation.
Excellent source of magnesium
Almonds contain a whopping 77 milligrams of magnesium in just 1 ounce (about 23 almonds). Magnesium is an important mineral for many reasons, but it’s great for relieving constipation. “The fiber, magnesium, and other antioxidants found in almonds help improve digestion and promote a healthy gut microbiome. A healthy gut flora, with a variety of good bacteria, helps improve overall digestion. and helps prevent chronic constipation.” Amy Pendleton Kay, RD, LDRegistered dietitian with top nutrition coaching.
Research has shown that magnesium has a laxative effect, drawing water into the intestines and improving stool movement. There is evidence that people have been using this mineral for constipation and other health benefits since at least the 8th century.
Full of dietary fiber
Almonds are a good source of fiber, containing about 4 grams per 1 ounce serving. Kay says, “Fibrous foods are important because they soften stools and increase the frequency of bowel movements, which can improve symptoms of constipation.”
Almonds contain both soluble and insoluble fiber. Soluble fiber draws water into the intestines, turning into a gel that helps move objects through the digestive tract. Insoluble fiber increases stool volume and reduces the chance of constipation. In addition to its gut health benefits, dietary fiber has other great benefits as well. It is also known to reduce the risk of heart disease.
rich in healthy fats
Here are some surprising facts that both nutritionists pointed out: Fats in your diet also help improve digestion. Dr. Snyder says, “Food fats can also help relieve constipation by increasing the strength of the muscle contractions that push out fecal matter and stimulating the colon to initiate a bowel movement.” It is best to choose fats that are low in fat (such as unsaturated types). These types of fats, along with various fibers, help protect your gut bacteria. Almonds fit the bill nicely here, as they contain 14 grams of fat in every ounce, most of which comes from monounsaturated fat.
Research supports the importance of fat in the diet. One study surveyed more than 1,400 European adults and found that those who ate more fatty foods, such as nuts, olive oil, and even butter, had lower rates of constipation. The low-fat trend of the 80s and 90s still seems to be all over the place, but fat is an essential part of the diet and a necessary element for the body to function properly, so it’s possible that it may have been unfairly overvalued. It’s important to remember that gender.
Other nuts that are good for constipation
Both nutritionists recommended almonds as their first choice, but said other nuts have many great health benefits as well. If almonds aren’t your cup of tea, here are four other nutritionist-selected nuts that are rich in all the nutrients you need to relieve constipation and improve your health.
- pistachio: Both Kaye and Snyder recommend pistachios for the same reason. One ounce (49 pistachios) contains 34 milligrams of magnesium, 3 grams of fiber, and 13 grams of fat, most of which is unsaturated. Some research suggests that pistachios are associated with a healthier balance of gut microbes.
- Hazelnut: Also known as hazelnuts, these delicious nuts are one of Snyder’s top choices. One ounce (about 21 nuts) contains 46 milligrams of magnesium, about 3 grams of fiber, and 17 grams of fat (primarily heart-healthy monounsaturated fat).
- Walnut: Snyder says walnuts are great for aiding bowel movements because they contain high levels of magnesium (45 milligrams per ounce) and polyunsaturated fat (13 grams of total fat, 18 grams). What’s more, walnuts contain 2 grams of fiber per ounce. One study found that eating an ounce and a half of walnuts daily improved the diversity of your gut microbiome. (Note: This study received funding from the California Walnut Commission.)
- pecan: Kay says pecans are a good option if you’re looking for high-quality fiber. One ounce (or 19 and a half) contains about 3 grams of fiber, 34 milligrams of magnesium, and 20 grams of fat, almost all of which is unsaturated.
conclusion
Constipation is something many people struggle with from time to time, but if you find yourself constipated frequently, consider adding almonds and other nuts to your diet. It’s rich in fiber, magnesium, and fat, which aids in digestion. And adding almonds to your cooking can be even more enjoyable than eating a handful every day. Try this easy 15-minute dish with tangy broccoli and almonds. Enjoy Snickerdoodle Almonds for a sweet treat rich in protein and fiber.
