does peanut butter cause constipation – You could do a lot worse than peanut butter when it comes to creamy delights. The hazelnut spread is surprisingly healthful, despite its velvety texture and high-calorie density. Peanut butter, which is high in good-for-you monounsaturated fats, plant-based protein, and minerals like magnesium, folate, and vitamin E, deserves a place in a healthy diet. Even so, there is such a thing as too much of a good thing. It’s easy to overdo it and consume too much peanut butter all at once. When slathering peanut butter on crackers or creating a mile-high PBJ, it’s easy to get carried away because one serving of peanut butter is only 2 teaspoons.
Does Peanut Butter Cause Constipation?
will peanut butter make you constipated? Constipation is not caused by peanut butter. And no food can cause it on its own. This idea is based on the fact that it is “dry” food, meaning it does not contain any water. Constipation, on the other hand, is frequently induced by a succession of unhealthy habits. Continue reading if you’re having trouble with delayed bowel passage. We’re confident you’ll find some useful information.
Peanut butter’s fiber content aids in the prevention of constipation. The Institute of Medicine recommends that each 2-tablespoon serving of chunky-style peanut butter contain 2.6 grams of fiber, which is 10% of the daily intake for women and 7% for men. Fiber is a natural cure for constipation since it loosens and softens your stool, making it easier to pass. Peanut butter constipation can occur if you consume fiber-rich foods like peanut butter without appropriate water.
The Good and the Bad About Peanuts
When fiber is consumed, it is a plant molecule that is not completely digested. As a result, it contributes to stool consistency. Fiber consumption should be around 25–30 grams per day, according to health experts. Peanut butter has 1.9 grams of fiber per 30 grams of the product. (2) It also contains a substantial quantity of protein, making it an ideal addition to a balanced diet.
Peanuts, despite their benefits, are one of the foods that might cause allergic responses in some people. If not ingested properly, it can also lead to weight gain. It has a lot of calories because it’s a good source of healthful fat. Peanuts are not the ideal choice if you have other symptoms like bloating or abdominal pains. It may aggravate your symptoms because it is a slow-digesting food.
Peanut Allergy vs. Peanut Intolerance
When the body overreacts to the components of peanuts, it is called a peanut allergy. It is rejected by the immune system because it is not recognized by it.
Although the peanut is not a nut, it has a structure that is comparable to nuts. As a result, many persons who are allergic to peanuts are also allergic to:
- Macadamia nuts are a type of nut that is native to Australia.
Itching, coughing, and a rash are some of the symptoms that might arise when someone has an allergy to these foods. In some circumstances, immediate medical attention may be required.
Being intolerant, on the other hand, is a different thing.
Intolerance to peanuts could be a sign of gastrointestinal distress. Fiber-rich foods may be overreacted by an inflamed intestine. When you have gastritis, you should eat meals that are simple to digest. Excess stomach acids will not increase your symptoms if you do it this way. Avoid high-fiber, uncooked, and spicy foods to avoid exacerbating gastritis. Raw vegetables contain a lot of fiber and might be hard to digest.
All of these can lead to food intolerance symptoms such as:
- Pain in the abdomen
- Feeling of being suffocated in the stomach
Remove Peanut butter From Your Diet
The fundamental approach is to exclude the suspected food from your diet and see whether your symptoms improve until diagnostic methods to determine sensitivity to salicylates and amines or peanut intolerance improve. Remove peanuts and peanut butter from your diet for a few weeks, as recommended by the Royal Prince Alfred Hospital’s Allergy Unit.
To give your body a chance to eliminate the possible chemicals contained in peanuts and peanut butter that may be causing your constipation, avoid all foods containing even little amounts of peanuts. If you see a change in your bowel motions after eliminating peanut butter from your diet, you’ll know it was the cause of your problem.
Other Nuts to Try
You can test your tolerance by reinstating other types of nuts or nut butter into your diet after eliminating peanut butter and peanuts from your diet and easing your constipation. It’s advisable not to reintroduce peanuts and peanut butter if you discovered they induce constipation while on your elimination diet.
Whether you truly like peanut butter, try having very small portions a few days apart to see if you can tolerate moderate amounts. Otherwise, test whether you can have almond butter, cashew butter, or any nut butter without getting constipated.
It might mess with your blood sugar.
Many, but not all, commercially sold jars of peanut butter feature a wonderfully basic, healthy ingredient list. Sugar is added to the formulae of some brands. If you make a PBJ using high-sugar peanut butter (particularly with jelly! ), your blood sugar may be thrown off. Consuming too much sugar in one sitting can cause the dreaded blood glucose to rise and decrease, leaving you feeling shaky and tired. Choose a no-sugar-added product to avoid sugar crashes. “Flipping the jar around and checking the contents label is a simple method to find a high-quality peanut butter,” explains nutritionist Caroline Thomason, RD, CDCES. “Simple is best here, and if you can find a jar with only ‘peanuts and salt’ written on the label, that’s even better.”
You might gain weight.
Peanut butter has many health benefits, but it is not a low-calorie food. A 2 tablespoon serving contains 190 calories, which can quickly build up if you’re not careful. Eating too much peanut butter might lead to weight gain over time. (In fact, dietitians frequently recommend peanut butter-based meals and snacks to clients who need to gain weight.) “Even nutritious meals, when consumed in excess, will add to your girth,” Thomason confirms. “One saving grace here is that peanut butter is high in healthy fat, which means it is quite filling and can be much simpler to portion control!” says the author. If you’re watching your weight, start with a tablespoon to see how much you’re putting into your mouth.