:max_bytes(150000):strip_icc()/The-Best-Nut-to-Help-You-Poop-4b10a8701fd74ebaa33652453d4fcf5e.jpg "Discover the Benefits of Almonds for Constipation Relief and Other Nuts That Help Improve Digestion")
If you experience 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. 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 regarding 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 (regarding 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.
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.