What is Constipation
Incomplete evacuation, infrequent bowel movement, or difficulty in passing stool is known as constipation. It involves a dry, hard, small stool that passes out with discomfort, straining, and a feeling of incomplete evacuation. It is common amongst all age groups affecting around 16% of adults and 33% of those aged 60 years or older.(1)
Constipation is also associated with bloating, abdominal pain, and a feeling of fullness. It occurs due to inadequate dietary intake, insufficient fluid consumption, lack of physical activity certain medications, and underlying medical conditions.
Common Dietary Factors Causing Constipation
Common dietary factors affecting bowel movements include:(2)
- Fiber intake
- Fluid intake
- Consumption of dairy in excess
- Excessive consumption of processed foods
- Low magnesium intake
- High protein and low carb diet
- Excessive alcohol or caffeine consumption
- Intake of inadequate healthy fats
- Overuse of certain medications
- Lack of probiotic-rich food
- Ignoring the urge to defecate
Individual responses to these dietary factors may vary. Certain factors may cause more constipation in one while they may not have the same effect in others.
Link Between Peanut Butter and Constipation
Peanut butter is a food known for its rich taste and versatility. It is made from grounded peanuts making its nutrient profile richer. The specific composition of peanut butter makes people wonder whether it contributes to or alleviates constipation.
Further, the article discusses whether or not there is a link between peanut butter and constipation. It looks at the alternatives and other high-fiber foods and the possible benefits.
Composition of Peanut Butter
Peanut is a good source of fiber. A serving of about 32 grams accounts for 10% of the recommended fiber intake.(3)
Peanut butter is a widely consumed food product having a creamy and crunchy texture and a rich and nutty flavor. The composition of peanut butter includes:
- Peanuts: This is the primary ingredient of peanut butter. These are roasted and ground into a paste and used.
- Fats: Peanuts are high in fats, which accounts for their creamy texture and calorie content. Peanut butter contains monounsaturated and polyunsaturated fats that are considered heart-healthy.
- Proteins: Peanut butter contains a notable amount of protein that can be beneficial for muscle repair and maintenance.
- Fiber: Peanut butter contains a decent amount of fiber, which may vary depending on the brand and type of peanut butter.
- Vitamin and Minerals: The vitamin and mineral content of peanut butter includes vitamin E, folate, niacin, phosphorus, and potassium.
- Antioxidants: Various antioxidants including resveratrol are present in peanuts.(8) These are also present in red grapes and are known for their potential health benefits.
- Phytosterols: These are the plant compounds associated with reducing cholesterol levels and supporting heart health.
- Sugar and Salt: Some of the commercial peanut butter may contain added sugar and salt for flavor enhancement.
It is essential to understand the composition of peanut butter to evaluate its nutritional value and potential impact on various health aspects, including digestive function.
Does Peanut Butter Cause Constipation
Peanuts and peanut butter are known to be rich in soluble and insoluble dietary fiber, which are known to support bowel movements and improve constipation.
A diet low in fiber causes constipation, so peanut butter is unlikely to cause it. Instead, it may be helpful in completing the fiber intake and may play a role in preventing constipation.
It is important to check the brand of peanut butter and its ingredients. Research indicated that people who eat more sugar, salt, or fat have an increase in the incidence of constipation.(4) This means those brands of peanut butter should be chosen which contain peanuts rather than other ingredients.
Also, if the fiber intake increases, one should make sure to increase the intake of water. Staying hydrated helps soften stool and makes them easier to pass.
Why is Peanut Butter Linked to Constipation
Peanut butter may not itself cause constipation, but if a person has peanut butter as a regular part of the diet there are a few factors that may cause constipation.
- Lack of Dietary Fiber: A low-fiber diet is associated with constipation. Not all peanut butter varieties have equal amounts of fiber. Some of the highly processed peanut butter varieties may have less fiber and more added sugar and hydrogenated oils than 100% peanut butter. It is therefore important to choose high-fiber peanut butter over the highly processed varieties.
- Inadequate Water Intake: Water is important for stool production. Studies show a link between low fluid intake and constipation in children.(5) Also, high fiber intake without proper water intake may cause constipation.
- Peanut Intolerance: Peanuts are a common allergic food. However, not everyone allergic to peanuts may have an allergic reaction. Some may have intolerance. Those with an intolerance may experience nausea, pain in the abdomen, diarrhea, or constipation. Research shows that the symptoms of peanut allergy may show up hours after consumption.(6)
Alternative to Peanut Butter
If someone feels peanut butter is contributing to constipation, a simple solution may be to try an alternative brand. However, it is important to look for the more natural contents in the alternative brands that may contain only peanuts and salt.
Food additives in peanut butter may negatively impact gut health and contribute to constipation.(7)
Also, if a person is allergic to peanut butter, alternatives such as nut butter and cashew butter can be used.
It is important to note, that peanut butter is only a small part of fiber in the diet. It is important to consume whole foods during the day and drink plenty of water to keep the bowel moving.
Peanut butter is a high-fiber food and is unlikely to cause constipation. The scientific research on the direct link between peanut butter and constipation is limited. The cause may be inadequate daily fiber and water intake. Also, some people may have peanut intolerance that may contribute to improper bowel movement, if peanut butter is consumed as a regular part of the diet.
If someone feels peanut butter may be causing constipation, they can switch to the alternative options such as the butter varieties that are high in fiber or almond or cashew.
Nutritionists and healthcare professionals emphasize incorporating a variety of foods into the diet for optimal digestive health, which means including a range of fruits, vegetables, and whole grains.
Peanut butter can be a part of a balanced diet when enjoyed in moderation. It can be a delicious and nutritious addition to a person’s meal.