Focusing on water and fiber is one of the best ways torelieve recurring constipation. Experts recommend increasing your fluid intake and incorporating high-fiber foods likewhole 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 dietitianAnnette 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.”
Jennifer Causey
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.
7 Sneaky Reasons You’re Constipated That Have Nothing to Do with Food, According to a Dietitian
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 ofmagnesiumin just 1 ounce (about 23 almonds).Magnesium is an important mineral for many reasons, but it’s great foreasing 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,” saysAmy Pendleton Kay, RD, LD, a registered dietitian with Top Nutrition Coaching.
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 bothsoluble 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
4 “Bad” Fats You Should Be Eating, According to Dietitians
Other Nuts for Constipation
The Bottom Line
Constipation is something many people deal with from time to time, but if you seem to experience it more often, consider adding almonds—or other nuts—to your diet. With their high fiber, magnesium and fat content, you’ll be helping your digestion run smoothly. And adding almonds to your dishes can be more exciting than just grabbing a handful each day.
The #1 Late-Night Snack to Help You Poop in the A.M., According to a Dietitian
Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit
Was this page helpful?
Thanks for your feedback!
Tell us why!OtherSubmit
Tell us why!
SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.MedlinePlus.Constipation.National Institute of Diabetes and Digestive and Kidney Diseases.Treatment for Constipation.2020-2025 Dietary Guidelines for Americans.Daily Nutritional Goals, Ages 2 and Older.Creedon AC, Dimidi E, Hung ES, et al.The impact of almonds and almond processing on gastrointestinal physiology, luminal microbiology, and gastrointestinal symptoms: a randomized controlled trial and mastication study.Am J Clin Nutr. 2022;116(6):1790-1804. doi:10.1093/ajcn/nqac265U.S. Department of Agriculture. FoodData Central.Nuts, almonds.Mori H, Tack J, Suzuki H.Magnesium Oxide in Constipation.Nutr. 2021;13(2):421. doi:10.3390/nu13020421MedlinePlus.Soluble vs. insoluble fiber.Rollet M, Bohn T, Vahid F, On Behalf Of The Oriscav Working Group.Association between dietary factors and constipation in adults living in Luxembourg and taking part in the ORISCAV-LUX 2 Survey.Nutr. 2021;14(1):122. doi:10.3390/nu14010122U.S. Department of Agriculture. FoodData Central.Nuts, pistachio nuts, raw.Fitzgerald E, Lambert K, Stanford J, Neale EP.The effect of nut consumption (tree nuts and peanuts) on the gut microbiota of humans: a systematic review.Br J Nutr. 2021;125(5):508-520. doi:10.1017/S0007114520002925U.S. Department of Agriculture. FoodData Central.Nuts, hazelnuts or filberts.U.S. Department of Agriculture. FoodData Central.Nuts, walnuts, english.Bamberger C, Rossmeier A, Lechner K, et al.A walnut-enriched diet affects gut microbiome in healthy Caucasian subjects: A randomized, controlled trial.Nutr. 2018;10(2):244. doi:10.3390/nu10020244U.S. Department of Agriculture. FoodData Central.Nuts, pecans.
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.MedlinePlus.Constipation.National Institute of Diabetes and Digestive and Kidney Diseases.Treatment for Constipation.2020-2025 Dietary Guidelines for Americans.Daily Nutritional Goals, Ages 2 and Older.Creedon AC, Dimidi E, Hung ES, et al.The impact of almonds and almond processing on gastrointestinal physiology, luminal microbiology, and gastrointestinal symptoms: a randomized controlled trial and mastication study.Am J Clin Nutr. 2022;116(6):1790-1804. doi:10.1093/ajcn/nqac265U.S. Department of Agriculture. FoodData Central.Nuts, almonds.Mori H, Tack J, Suzuki H.Magnesium Oxide in Constipation.Nutr. 2021;13(2):421. doi:10.3390/nu13020421MedlinePlus.Soluble vs. insoluble fiber.Rollet M, Bohn T, Vahid F, On Behalf Of The Oriscav Working Group.Association between dietary factors and constipation in adults living in Luxembourg and taking part in the ORISCAV-LUX 2 Survey.Nutr. 2021;14(1):122. doi:10.3390/nu14010122U.S. Department of Agriculture. FoodData Central.Nuts, pistachio nuts, raw.Fitzgerald E, Lambert K, Stanford J, Neale EP.The effect of nut consumption (tree nuts and peanuts) on the gut microbiota of humans: a systematic review.Br J Nutr. 2021;125(5):508-520. doi:10.1017/S0007114520002925U.S. Department of Agriculture. FoodData Central.Nuts, hazelnuts or filberts.U.S. Department of Agriculture. FoodData Central.Nuts, walnuts, english.Bamberger C, Rossmeier A, Lechner K, et al.A walnut-enriched diet affects gut microbiome in healthy Caucasian subjects: A randomized, controlled trial.Nutr. 2018;10(2):244. doi:10.3390/nu10020244U.S. Department of Agriculture. FoodData Central.Nuts, pecans.
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
MedlinePlus.Constipation.National Institute of Diabetes and Digestive and Kidney Diseases.Treatment for Constipation.2020-2025 Dietary Guidelines for Americans.Daily Nutritional Goals, Ages 2 and Older.Creedon AC, Dimidi E, Hung ES, et al.The impact of almonds and almond processing on gastrointestinal physiology, luminal microbiology, and gastrointestinal symptoms: a randomized controlled trial and mastication study.Am J Clin Nutr. 2022;116(6):1790-1804. doi:10.1093/ajcn/nqac265U.S. Department of Agriculture. FoodData Central.Nuts, almonds.Mori H, Tack J, Suzuki H.Magnesium Oxide in Constipation.Nutr. 2021;13(2):421. doi:10.3390/nu13020421MedlinePlus.Soluble vs. insoluble fiber.Rollet M, Bohn T, Vahid F, On Behalf Of The Oriscav Working Group.Association between dietary factors and constipation in adults living in Luxembourg and taking part in the ORISCAV-LUX 2 Survey.Nutr. 2021;14(1):122. doi:10.3390/nu14010122U.S. Department of Agriculture. FoodData Central.Nuts, pistachio nuts, raw.Fitzgerald E, Lambert K, Stanford J, Neale EP.The effect of nut consumption (tree nuts and peanuts) on the gut microbiota of humans: a systematic review.Br J Nutr. 2021;125(5):508-520. doi:10.1017/S0007114520002925U.S. Department of Agriculture. FoodData Central.Nuts, hazelnuts or filberts.U.S. Department of Agriculture. FoodData Central.Nuts, walnuts, english.Bamberger C, Rossmeier A, Lechner K, et al.A walnut-enriched diet affects gut microbiome in healthy Caucasian subjects: A randomized, controlled trial.Nutr. 2018;10(2):244. doi:10.3390/nu10020244U.S. Department of Agriculture. FoodData Central.Nuts, pecans.
MedlinePlus.Constipation.
National Institute of Diabetes and Digestive and Kidney Diseases.Treatment for Constipation.
2020-2025 Dietary Guidelines for Americans.Daily Nutritional Goals, Ages 2 and Older.
Creedon AC, Dimidi E, Hung ES, et al.The impact of almonds and almond processing on gastrointestinal physiology, luminal microbiology, and gastrointestinal symptoms: a randomized controlled trial and mastication study.Am J Clin Nutr. 2022;116(6):1790-1804. doi:10.1093/ajcn/nqac265
U.S. Department of Agriculture. FoodData Central.Nuts, almonds.
Mori H, Tack J, Suzuki H.Magnesium Oxide in Constipation.Nutr. 2021;13(2):421. doi:10.3390/nu13020421
MedlinePlus.Soluble vs. insoluble fiber.
Rollet M, Bohn T, Vahid F, On Behalf Of The Oriscav Working Group.Association between dietary factors and constipation in adults living in Luxembourg and taking part in the ORISCAV-LUX 2 Survey.Nutr. 2021;14(1):122. doi:10.3390/nu14010122
U.S. Department of Agriculture. FoodData Central.Nuts, pistachio nuts, raw.
Fitzgerald E, Lambert K, Stanford J, Neale EP.The effect of nut consumption (tree nuts and peanuts) on the gut microbiota of humans: a systematic review.Br J Nutr. 2021;125(5):508-520. doi:10.1017/S0007114520002925
U.S. Department of Agriculture. FoodData Central.Nuts, hazelnuts or filberts.
U.S. Department of Agriculture. FoodData Central.Nuts, walnuts, english.
Bamberger C, Rossmeier A, Lechner K, et al.A walnut-enriched diet affects gut microbiome in healthy Caucasian subjects: A randomized, controlled trial.Nutr. 2018;10(2):244. doi:10.3390/nu10020244
U.S. Department of Agriculture. FoodData Central.Nuts, pecans.
