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, 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, a registered dietitian.

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. Fiber foods 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 the stool and reduces the chance of constipation. Moreover, fiber also reduces the risk of heart disease.

High in Healthy Fat

Here is a surprising fact: fats in your diet can help with good digestion. Dietary fats can increase the strength of muscle contractions that push fecal matter along and stimulate the colon to initiate a bowel movement. It’s best to choose less-inflammatory fats (such as unsaturated types) found in foods like almonds. Almonds fit the bill nicely here, with 14 grams of fat in 1 ounce, most of which comes from monounsaturated fats.

Research backs up the importance of fat in your diet. One study found that those who ate more fat-rich foods, like nuts, had lower rates of constipation.

Other Nuts for Constipation

If almonds aren’t your favorite, here are four other nuts recommended by dietitians that are high in all the nutrients you need to ease constipation and improve your health.

• Pistachios: Rich in magnesium, fiber, and heart-healthy monounsaturated fat.
• Hazelnuts: Also called filberts, these nuts are high in magnesium, fiber, and monounsaturated fat.
• Walnuts: Known for their high magnesium and polyunsaturated fat content along with gut health benefits.
• Pecans: A good choice for high fiber content, magnesium, and unsaturated fat.

The Bottom Line

Constipation is a common condition that can be resolved with a few dietary changes. Adding almonds or other nuts to your diet can help ease constipation due to their high fiber, magnesium, and healthy fat content. Try incorporating almonds into your meals to make it more exciting. Consider dishes like Tangy Broccoli with Almonds or enjoy some Snickerdoodle Almonds as a sweet treat with plenty of protein and fiber.