Are Almonds Good for Constipation? (Expert Answer)

Short Answer: Almonds are good for constipation. Because they have fiber, healthy fats, vitamin E, and magnesium and they can soften stools, lubricate the intestines, protect the cells, and stimulate bowel movements.

Constipation is a condition that affects your digestive system.

In constipation, your body has difficulty passing stools or does so infrequently.

This can lead to various health problems, such as hemorrhoids, anal fissures, fecal impaction, and diverticular disease.

One of the key factors in managing constipation is diet.

What you consume can affect your bowel movements, which can impact your constipation symptoms and overall health.

To effectively manage constipation, you should consume fiber-rich foods like fruits, vegetables, whole grains, and nuts and seeds and avoid low-fiber foods like meat, dairy, and processed foods.

Now, almonds are seeds that are cultivated worldwide for their edible kernels.

People usually eat them raw, roasted, or as ingredients in various dishes and products.

Almonds are good for constipation because they contain dietary fiber, healthy fats, vitamin E, magnesium, and other nutrients.

Dietary fiber can help soften stools and increase their bulk, making them easier to pass.

Healthy fats can lubricate the intestines and prevent dryness.

Vitamin E can protect the cells of the digestive tract from oxidative stress.

Magnesium can relax the muscles of the colon and stimulate peristalsis, the wave-like contractions that move stools along.

One ounce (28 grams) of almonds can give you about 3.5 grams of fiber (14% of your daily needs), 14 grams of fat (22%), 7.3 milligrams of vitamin E (37%), and 76.5 milligrams of magnesium (19%).

Fiber can positively affect constipation by increasing stool volume and water content, reducing transit time, and easing defecation.

Fat can positively affect constipation by acting as a lubricant and moisturizer for the stools and the intestinal lining.

Vitamin E can positively affect constipation by reducing inflammation and oxidative damage in the digestive system.

Magnesium can positively affect constipation by relaxing the smooth muscles of the colon and stimulating bowel movements.

Furthermore, almonds are a type of nut and nuts are good for constipation.

Because, they are high in fiber, healthy fats, and other beneficial nutrients that can improve digestive health and function.

You can eat a handful (about 23) of almonds per day safely.

More than that can cause bloating, gas, diarrhea, or weight gain.

Also, you shouldn’t eat almonds if you have a nut allergy to prevent anaphylaxis.

Because, this is a life-threatening reaction that can cause swelling, hives, difficulty breathing, and shock.

You can buy fresh almonds in your local market or can order them online.

Always choose organic, raw, and unsalted almonds.

Because, they are free of pesticides, additives, and sodium that can harm your health.

You can store them in an airtight container in a cool, dry, and dark place for up to a year.

Finally, remember, maintaining a healthy lifestyle, including a balanced diet, regular exercise, stress management and essential medical care is key to managing constipation effectively.

I always recommend my constipation patients to follow a constipation-friendly diet to improve their overall well-being, and enjoy a longer and healthier life.

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About the Author

Abdur Rahman Choudhury

Abdur Rahman Choudhury is a nutritionist in West Bengal, India, with a Bachelor’s and Master’s degree in Biochemistry.

He has done his diploma in nutrition from Fabulous Body Inc (US), and completed various certification courses from several universities. He also has considerable research experience in PCOS.

Abdur currently lives in India and keeps fit by weight training and eating mainly home-cooked meals.

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