If you make less than four trips to the bathroom for No. 2 each week, you might be experiencing constipation. Feeling uncomfortable on the toilet or having hard, dry stools are signs of constipation. While it can be caused by several things, like medication or medical conditions, it’s frequently related to diet. Although constipation is a common condition, the good news is that it can often be resolved with a few small dietary changes.
Focusing on water and fiber is one of the best ways to relieve recurring constipation. Experts recommend increasing your fluid intake and incorporating high-fiber foods like whole grains, legumes, fruits, veggies and nuts. According to the Dietary Guidelines for Americans, you should aim to consume 22 to 34 grams of fiber per day, depending on your sex and age.
When you increase your fiber intake, remember to drink more water. Registered dietitian Annette Snyder, M.S., RD, CSOWM, with Top Nutrition Coaching, says, “Consuming too little fiber, or too much fiber without drinking enough fluids, can lead to constipation. Fiber and water work together to add weight to stools, which helps gravity do its job and allows for easier passage.”
One delicious and simple way to increase your fiber intake is to enjoy a handful of nuts daily. But which ones are the best for easing constipation? We asked two registered dietitians what their top choice was for a healthy fiber-filled nut, and they both agreed: it’s all about the almonds. While all nuts can help you up your fiber, almonds are a great choice for many reasons.
The Benefits of Almonds for Constipation Relief
A lot of research has been done on the health benefits of almonds. One study found that eating almonds was associated with a better-functioning gastrointestinal system and more stool output. While both results sound great for those living with constipation, note that the Almond Board of California funded this study. But almonds do contain many great nutrients for easing constipation.
Good Source of Magnesium
Almonds have 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 easing constipation. “Fiber, magnesium and other antioxidants found in almonds can help promote better digestion and a healthy gut microbiome. A healthy gut flora with a variety of good bacteria produces better digestion overall, and this helps prevent chronic constipation,” says Amy Pendleton Kay, RD, LD, a registered dietitian with Top Nutrition Coaching.
Research has shown that magnesium has a laxative effect and works by pulling water into the intestines to help stool move better. There’s evidence that people have been using this mineral for constipation—and other health benefits—since at least the 8th century.
Full of Fiber
Almonds are a great source of fiber, with nearly 4 grams in a 1-ounce serving. Kay says, “Fiber foods are important because they help soften the stool and increase the frequency of bowel movements, leading to an improvement in constipation symptoms.”
Almonds contain both soluble and insoluble fiber. Soluble fiber pulls water into the intestines and turns into a gel, helping move things along in the digestive tract. Insoluble fiber bulks up stool and reduces the chance of constipation. In addition to its gut-health benefits, fiber has another wonderful advantage—it is also known to reduce your risk of heart disease.
High in Healthy Fat
Here is a surprising fact that both dietitians pointed out: Fats in your diet can help with good digestion, too. Snyder says, “Dietary fats can also help ease constipation by increasing the strength of muscle contractions that push fecal matter along and then stimulating the colon to initiate a bowel movement. It’s best to choose less-inflammatory fats (such as unsaturated types) found in foods like almonds. These types…
Read More: The #1 Nut to Help You Poop, Recommended by Dietitians