Peanut butter is the best combination that can be found in smoothies, oatmeal, and baked foods like mug cakes and fruits. Everyone says peanut butter causes constipation. But it improves constipation if it takes in the proper quantity and type of peanut butter. It is one of the nutritious foods that can add to your daily diet. It is a rich source of healthy fats, fiber, magnesium, folate, vitamin E, and protein. But adding too much to the diet has potential side effects, and the most common considering side effect is constipation. Let us see how constipation and peanut butter are related to one another. Or does peanut butter cause constipation?
People also ask:
- does peanut butter cause constipation in babies?
- does peanut butter cause constipation in toddlers?
- does peanut butter cause constipation dogs?
Let us try to find it out in this blog:
Does Peanut Butter Cause Constipation?
According to the records, the symptoms of constipation are a common problem affecting nearly 20% of adults worldwide. If someone is in constipation, they will likely experience infrequent bowel movements or hard feces. There is no single or defined symptom of constipation. You can also experience other symptoms such as straining, feeling of incomplete bowel movements, or feeling of anal blockage. You probably get disturbed both physically, mentally, and even socially.
The presence of soluble and insoluble dietary fibers in peanuts and peanut butter support regular bowel movements and improve constipation. The fiber in the diet improves constipation, keeping this in mind, the 32 grams of fiber contains 3 grams of fiber which is equivalent to 10% of your daily fiber intake. Only a low fiber diet can cause constipation, since the peanut butter is rich in fiber, it hardly causes constipation if you take enough liquid into the diet. Only it improves digestion and relieves constipation.
Why The Peanut Butter Causes Constipation?
Natural peanut butter does not cause constipation if it takes in a proper way, enough quantity and type of peanuts, and liquid intake. But for other reasons, it causes constipation in someone who adds peanut butter to their diet. The reasons are;
Inadequate dietary fiber
A low fiber intake can cause constipation. If you add peanut butter to your diet, make sure that you have added enough fiber. In highly processed peanut butter, the fiber content may be less. For example, in 32 grams of classic peanut butter, you will get only 1.5 grams compared to 3 grams in natural peanut butter.
Even natural peanut butter may not have enough fiber in it. By selecting the best quality peanut butter, you can increase the fiber content. You can also add fiber intake by consuming whole grains, legumes, fruits, oats, carrots, broccoli, cauliflower, green leafy vegetables, nuts, and seeds. It is the best way to treat chronic constipation.
Inadequate fluid intake
Water plays important role in digestion and removing wastes. Studies have also shown that low fluid intake can cause constipation in children. We know that low fiber intake can cause constipation. So that it is not mean that higher fiber intake cannot cause constipation, you should add enough fluid to your diet to avoid the situation. Adding enough fluid intake, you can improve digestion and avoid constipation.
It may also cause constipation in some people. Peanut allergy and intolerance show different impacts. People with an allergy can have life-threatening symptoms due to the immune response. But with people having intolerance may suffer from digestive problems due to chemical reactions in the body. People with peanut tolerance may experience stomach pain, nausea, diarrhea, or constipation.
Other Side Effects Of Eating Too Much Peanut Butter
Is peanut butter easy to digest? Peanut butter stomach aches – Eating too much peanut butter can cause stomach aches. The fat content in peanut butter is difficult to digest. It may lead to indigestion or bloating in some people. Salicylates and amines in peanut butter may give stomach aches to people with food sensitivity. If you have this problem consistently, you better visit your doctor.
Affect Your Blood Sugar Level
Processed peanut butter comes with added sugar and salt. If you consume a lot of processed low-quality peanut butter, you may see a high fluctuation in your blood sugar level. So, avoid low-quality processed peanut butter and always prefers high-quality natural products.
By limiting your peanut butter consumption, you can be on the safer side. If not it can lead to weight gain. In two tablespoons of peanut butter, you may get 190 calories, if you are not counting the spoons, your calories will not be in control. Then, it can lead to weight gain. So always have peanut butter that does not exceed your daily calorie intake.
Peanut Butter Alternatives
If you have a peanut allergy or intolerance, you may have constipation or other symptoms. You can try the best quality peanut butter brand made of natural peanuts without additives. Additives may be the reasons for someone to have constipation.
Another way you can avoid constipation, finding alternative nut butter such as almond butter, cashew butter, sunflower butter, pea butter, and soy butter.
Peanut butter can be or cannot be a part of the diet as it is not only a fiber source; we can find it in other nuts if you are allergic to peanuts. Adding enough fluid along with fiber to the diet can avoid the risk of constipation.
Peanut is a rich source of fiber, healthy fats, and other nutrients. It promotes and relives constipation if properly consumed with enough fluid intake. Unfortunately, it may cause constipation in some people due to food allergies or intolerance. If you are one among them, try to opt for more natural peanut butter or other nuts butter.