The #1 Nut to Help You Poop, Recommended by Dietitians

If you make 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 also signs of constipation. While it can be caused by several things, like medication or medical conditions, constipation is frequently related to diet. And the good news is, 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,” says Annette Snyder, M.S., RD, CSOWM, a registered dietitian with Top Nutrition Coaching. “Fiber and water work together to add weight to stools, which helps gravity do its job and allows for easier passage.” 

Almonds for Constipation Relief

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 about the almonds. While all nuts can help you up your fiber intake, almonds are a great choice for many reasons.

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, it’s important to note that the Almond Board of California funded this study, leaving room for bias. With that said, almonds do contain many great nutrients for easing constipation. Here’s a rundown of the most impactful ones.

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, RD, LD, a registered dietitian with Edge Nutrition & Dietetics.

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 are important because they help soften the stool and increase the frequency of bowel movements, leading to an improvement in constipation symptoms,” says Kay. 

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 stool and works with soluble fiber to reduce the chance of constipation. In addition to its gut-health benefits, fiber has another wonderful advantage—it is also known to reduce your risk of heart disease. 

High in Healthy Fat

Here is a surprising fact that both dietitians pointed out: Fats in your diet can help with good digestion, too. “Dietary fats can also help ease constipation by increasing the strength of muscle contractions that push fecal matter along and then stimulating the colon to initiate a bowel movement,” says Snyder. “It’s best to choose less-inflammatory fats, such as unsaturated types, found in foods like almonds. These types of fats, along with a variety of fiber, help support our protective gut bacteria.”

Almonds fit the bill nicely, 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 looked at over 1,400 adults in Europe and found that those who ate more fat-rich foods, like nuts, olive oil and even butter, had lower rates of constipation. The low-fat trends of the ’80s and ’90s still seem to stick around here and there, but it’s important to remember that fat is an essential part of your diet and needed by your body to function properly—and, it seems, was unfairly judged.

Other Nuts for Constipation

Both dietitians recommended almonds as their top choice, but they said other nuts have many of the same great health benefits. If almonds aren’t your favorite, here are four other nuts—chosen by our dietitians—that are high in all the nutrients you need to ease constipation and improve your health.

• Pistachios: Both Kay and Snyder recommend pistachios for all the same reasons. One ounce (about 49 pistachios) has 34 milligrams of magnesium, 3 grams of fiber and 13 grams of fat, most of it unsaturated. Some research suggests that pistachios are associated with a healthier balance of gut microbes.
• Hazelnuts: Also called filberts, these tasty nuts are one of Snyder’s top choices. One ounce (about 21 nuts) has 46 milligrams of magnesium, almost 3 grams of fiber and 17 grams of fat, primarily heart-healthy monounsaturated fat.
• Walnuts: Snyder says that walnuts are a great choice to help you poop because of their high level of magnesium (45 milligrams per 1 -ounce serving) and polyunsaturated fats (13 grams out of 18 total grams of fat). To top it off, walnuts have 2 grams of fiber per ounce. There is evidence that eating about 2 oz. of walnuts daily may improve the gut microbiome’s diversity.
• Pecans: Kay says pecans are one of the better choices if you’re looking for good fiber content. One ounce (about 19 halves) contains about 3 grams of fiber, 34 milligrams of magnesium and 20 grams of fat, nearly all of which is unsaturated.

The Bottom Line

Constipation is something many people deal with from time to time, but if you seem to experience it more often, consider adding almonds or other nuts to your diet. With their high fiber, magnesium and fat content, you’ll be helping your digestion run smoothly. Adding almonds to your dishes can be more exciting than just grabbing a handful each day, so toss them onto your salad or add them to your oatmeal or yogurt for a healthy, crunchy addition.