Let’s be real – peanut butter is amazing. But does it come with some nasty side effects? Some people believe constipation may be one of them.
There are numerous reports on the internet of people who say that eating peanut butter gives them constipation. But is there any truth to them? Does peanut butter cause constipation?
In this post, we’ll take a closer look at the link between peanut butter and constipation. Spoiler alert: It’s not as clear-cut as you might think! Stay tuned for more insights.
Peanut Butter & Constipation – What’s The Deal?
1: Peanut butter is high in fat and protein, which can slow down digestion and potentially lead to constipation in some individuals.
2: It also contains a moderate amount of dietary fiber (around 2 grams per tablespoon), which is beneficial for maintaining regular bowel movements.
3: Consuming large amounts of peanut butter without sufficient fiber-rich foods and water might contribute to constipation.
4: Individual sensitivity varies; some people may be more prone to constipation after consuming peanut butter, while others may not experience any problems.
5: To minimize the risk of constipation, consume peanut butter in moderation, and pair it with high-fiber foods such as whole grains, fruits, and vegetables. Stay well-hydrated by drinking enough water throughout the day.
Ultimately, the effect of peanut butter on constipation depends on factors such as individual tolerance, overall diet, and hydration levels.
Can Peanut Butter Cause Constipation?
Generally, peanut butter does not really cause constipation. It is one of the most fiber-rich foods â and fibers are really good for the digestive tract. So, peanut butter can actually fight constipation if someone is suffering from it.
But there are cases of some people actually experiencing constipation to some extent after intaking peanut butter. But this is not because of anything but the peanut allergy they might have. The allergy causes the bowel to function improperly.
But for those without the allergy, each serving of peanut butter contains 6 grams of fiber. So, if anything, it can cause some constipation relief by making it less difficult to pass stools. But there is also one more thing to watch out for while looking at the nutritional facts.
This problem is specific to a few. If by any chance there is trans-fat in the butter, there is a big risk of peanut butter constipation. So, if someone’s already a patient, it can make their chronic constipation worse.
But if the problem’s just mild, peanut butter can assist to prevent and relieve constipation problems. It could work as a natural laxative.
Some Benefits of Taking Peanut Butter
The benefits of peanut butter are a lot when taken in moderation. It is a crucial part of any high-fiber diet. On top of this, it contains many fatty acids like omega-6 and amino acids like arginine.
Dietary fiber
Peanut butter is one of the high-fiber foods. It contains both types of dietary fiber: soluble fiber and insoluble fiber. Soluble fiber helps in maintaining good cardiovascular and gut health. It also assists in keeping the sugar and cholesterol levels in check.
And the insoluble fiber can help in digestion by supporting the digestive tract and getting rid of any related issues. The fiber content is also high enough to prevent one from some weight gainâwhich makes it a perfect diet food.
Omega-6
Apart from being one of the best fiber-rich foods, it also is a great source of fatty acid such as Omega 6. It is instrumental in the proper growth and development of the brain. It can also play some role in maintaining your skin, bone, and hair.
But more importantly, Omega-6 is important to accelerate your metabolism. This can help to lose weight and provide a better immune system as well. Reproductive health is greatly elevated by this fatty acid too.
Lastly, omega-6 can help in the reduction of bad cholesterol. It can also help in promoting good cholesterol and healthy fat.
Vitamin E
Peanut butter is an amazing source of vitamin E. Just two spoons of it can fulfill around 1/5th of the daily demand of a person. So, adding it to an already well-rounded diet would be a good idea.
Protein
Peanuts are a great source of protein. Just an ounce of peanuts contains almost 10 grams of protein. So, it goes without saying that peanut butter is a great source of plant-based protein â even the vegan ones.
So, it is clear that peanut butter is one of the most nutrient-dense foods around. But too much peanut butter consumption can lead to many more serious problems. Let’s discuss them now.
Potential Problems Caused By Consuming Too Much Peanut Butter
Peanut butter is one of the best foods with a lot of nutritional value. But daily intake of excessive amounts might lead to unwanted situations.
Now it could be because of just the peanut intolerance or the other ingredients. Nevertheless, these are problems that can happen â
Stomach pain
As mentioned before, peanut butter is actually pretty healthy for the digestive system. It can immensely help in ease of digestion. However, there are still cases of peanut butter causing stomach pain. Why?
There are many foods against which a lot of people have a food intolerance. And a peanut allergy is a really common scenario. As mentioned above, an allergic reaction causes difficulties in bowel movements and results in bad pain in the stomach.
Abdominal pain is also another side effect of peanut allergy. If any discomfort arises in the bowel movements due to consuming peanut butter or any peanut product, the best decision is to eliminate peanuts from the diet.
So, it is advisable to stop eating peanut butter if one is suffering from some stomach or abdominal pain. Because beyond just the aching, it might be a sign of peanut allergies â which might bring about larger issues in the future.
Irritable Bowel Syndrome
Just like constipation or pain in the stomach, peanut butter is not inherently responsible for IBS. But people with both IBS and peanut allergies would have a hard time digesting any peanut butter.
The allergic reactions to peanuts can cause infrequent bowel movements and lead to problems like chronic constipation or even diarrhea. So, here the nut butter is not the culprit since it’s a case of food sensitivities and intolerance.
Again, if there arises any symptom of irregular bowel movement, this could be taken as a sign of peanut allergy. And in that case, eliminating peanut butter or any peanut products would be the best decision.
Colon Cancer
In a study in the Netherlands, it was found that peanut butter was a driving factor in accelerating colorectal cancer. Even though it is good for the overall health of the excretory system, overindulgence can have negative returns.
Other Problems Unrelated to Peanut Allergy
Even though the more serious problems have already been discussed, there are some other things to be kept in mind while intaking peanut butter.
High in Saturated Fat
There are a lot of saturated fats in peanut butter. Now, saturated fat in moderate quantities isn’t harmful. But high saturated fat intake can cause issues like building up LDL in the arteries, increasing the risk of cardiovascular issues. So, saturated fat is the culprit here, not peanut butter itself.
Has a Lot of Additives
There is also a hefty amount of natural food chemicals in peanut butter. They can have many harmful effects like weakening the heart wall and causing heart attacks. Intaking them regularly can be carcinogenic.
Contains a Lot of Calories
Peanut butter is also very high in calories. So, if someone eats peanut butter on a regular basis, it might lead to high-calorie density food overall. This might result in a weight gain in the long run.
Alternatives to Eating Peanut Butter
There are some second options to peanut butter if it does not turn out to be feasible. Here are some replacements.
Roasted peanuts
A lot of the issues might be related to the other factors in peanut butter and not peanut itself. In this case, a good substitute can be roasted peanuts. But they usually come with a lot of salt.
And sodium has a tendency for water retention in the body. This can hugely dehydrate the body if taken excessively. So, to ensure adequate hydration, a lot of water should be taken afterward.
But of course, this is not ideal if someone has a peanut allergy. In this case, nut butter of other nuts could be really good alternatives. Some are mentioned below.
Almond Butter
Almond butter is a great replacement for peanut butter. It has more minerals and vitamins. And on top of that, it is one of the most fiber-rich foods out there. And of course, the absence of peanut itself could be a big reason to choose this over peanut butter.
But there are downsides as well. If the reason to look for alternatives is the number of calories or sugar, there’s no luck here. Also, the amount of protein in peanut butter is also a little higher.
Cashew Butter
Cashew butter comparatively has more magnesium and iron. It also contains more monounsaturated fats or healthy fats.
But it does contain a lot more calories. And that too with lesser protein and more carbohydrates. So, it’s a little hard to be included in a low-carb diet.
Final Words
So, does peanut butter cause constipation? No, peanut butter by itself cannot really cause constipation. It’s the allergy to peanuts that can get some people constipated. But if someone isn’t allergic to peanuts, they can experience constipation relief due to consuming peanut butter.
But apart from the allergy, peanut butter can have significant benefits and is a great addition to a well-rounded diet plan. It has the taste, nutritional values, and everything good you will look for in a snack.
Disclaimer: this article does not constitute or replace medical advice. If you have an emergency or a serious medical question, please contact a medical professional or call 911 immediately. To see our full medical disclaimer, visit our Terms of Use page.
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