Feeling backed up or straining on the toilet is no fun. Yet, about 16% of Americans experience symptoms of constipation, per the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK). For adults 60 and over, that number jumps to 33%. While a bunch of foods are known to help with constipation, others might still confuse you, like peanut butter. In this article, learn the link between peanut butter and constipation, along with other ways to alleviate and prevent constipation.
Related: Does Oatmeal Cause or Relieve Constipation? Here’s What a Dietitian Says
What’s the Link Between Peanut Butter and Constipation?
Its Fats May Stimulate Bowel Movements
“Peanut butter can help to alleviate constipation because it contains a concentrated amount of dietary fat which stimulates the gastrocolic reflex in the large intestine, promoting motility,” says Kaytee Hadley, M.S., RDN, IFMCP, CPTaka “The Anti-IBS Dietitian” and founder of Holistic Health and Wellness. The gastrocolic reflex controls the movement in your lower gastrointestinal tract; it’s what makes you have to go to the bathroom, according to StatPearls.
If you experience constipation, Hadley suggests starting slow and working your way up to reap these benefits: “Start by adding 1–2 tablespoons of peanut butter, and if that’s not enough, increase fat intake throughout the day by incorporating other high-fat foods such as avocado, olive oil, fatty fish, nuts and seeds.”
Its Fiber May Help Prevent Constipation
Fiber—a non-digestible form of carbohydrate—is one of the most helpful nutrients for preventing and treating constipation, per the NIDDK. Peanut butter is a good source of this constipation-relieving carb; it has a mix of soluble and insoluble fiber to add bulk to the stool and speed up transit time.
However, Wan Na Chun, MPH, RD, CPTfounder of One Pot Wellness, says, “Some highly processed peanut butter varieties may contain less fiber and more added sugars and hydrogenated oils than 100% peanut butter, which could contribute to constipation.” So, it may be worth checking the ingredients list of your peanut butter. If it only lists peanuts and salt, it’s likely also higher in fiber and could be helpful for constipation.
Potential Adverse Effects
While peanut butter is packed with nutrients like fiber, eating it might also have potential adverse effects. If you are allergic to peanuts, consuming them can lead to anaphylaxis, a life-threatening allergic response. Other symptoms of a peanut allergy include vomiting, stomach cramps, indigestion, wheezing, shortness of breath, tightness in the throat, hives, swelling, dizziness and confusion, per the American College of Allergy, Asthma, & Immunology.
If you have a peanut intolerance rather than an allergy, regularly consuming peanut butter may cause constipation, says Chun, particularly if you don’t consume enough dietary fiber and fluids throughout the day.
“If you feel like peanut butter contributes to constipation, the simplest solution might be to try a different peanut butter brand. Aim for a natural one that contains only peanuts and salt,” says Chun.
If you have a peanut allergy, it’s best to avoid peanuts entirely and speak with an allergist about treatment options.
Other High-Fiber Foods
Besides peanut butter, other high-fiber foods may help prevent and treat constipation.
Hadley specifically suggests incorporating sources of insoluble fiber as this speeds up transit time and draws water into the stool to prevent hard, dry stool that’s hard to pass. She recommends prunes because their sorbitol content promotes gut motility, and they’re also high in fiber.
Katie Schimmelpfenning, RD founder of Eat Swim Win, suggests eating papaya. She says, “It is rich in both fiber and fluids. Papaya also contains a digestive enzyme called papain that helps to break down proteins.”
Besides these two standout foods for treating constipation, here are other high-fiber foods to help stimulate bowel movements, per the Dietary Guidelines for Americans.
Fats:
Protein:
- Pumpkin seeds
- Chia seeds
- Almonds
- Beans
- Lentils
Grains:
- Popcorn
- Bran flakes
- Bulgarian
- Spelt
- Teff
Fruits:
- Sapote
- Guava
- Raspberries
- Blackberries
- Pears
Vegetables:
- Artichoke
- Green peas
- Pumpkin
- Taro root
- Brussels sprouts
In general, most fruits, vegetables, whole grains and legumes are good sources of fiber and can help alleviate constipation.
Related: 5 Best Fruits for Constipation, According to a Dietitian
Other Ways to Relieve Constipation
Fiber isn’t the only thing that can help relieve constipation. Particularly as you increase your fiber intake, hydrating is also key. Hadley says, “Drinking enough water is essential for fiber to do its job properly and help with constipation. Aim to drink at least half of your body weight (in pounds) in fluid ounces of water daily.”
Drinking coffee is another way to stay regular. Schimmelpfenning says, “Your morning cup of coffee contains cholinergic acid, which helps to stimulate bowel movements in the morning.” A 2021 study in Nutrients actually found that at least one-third of the population experiences the urge to defecate after drinking coffee, whether decaf or not.
It’s also important to make sure you’re eating enough food throughout the day and not skipping meals, says Schimmelpfenning. This stimulates the gastrocolic reflex so that the large intestine regularly pushes food out of the digestive system.
You may overlook your positioning on the toilet or think it’s TMI, but it can make a big difference when it comes to passing stool. “Having the proper alignment and breathing techniques when going to the bathroom can make all the difference!” says Hadley. She suggests using books or a Squatty Potty under your feet to get your knees above your hips and breathing intentionally; breathe out through your mouth as you gently push.
Finally, gentle movement is another tried-and-true way to keep constipation at bay, according to all three experts we spoke with and the NIDDK. Try walking or gentle yoga throughout the day to promote regular bowel movements, suggests Hadley.
If you’re still struggling with constipation, keeping a journal to track your symptoms and potential triggers may help. Chun specifically suggests doing so if you suspect certain foods are contributing to your constipation. You can track your food intake, gastrointestinal symptoms, stress levels, fluid intake and exercise pattern to see if there is a correlation between any of these factors and constipation.
Related: 7 Sneaky Reasons You’re Constipated That Have Nothing to Do with Food, According to a Dietitian
Frequently Asked Questions
Is peanut butter hard on the stomach?
Peanut butter is generally not hard on the stomach. Peanuts are actually low in FODMAPs, making them easier to tolerate than some nuts for those with irritable bowel syndrome (IBS). However, since they’re a good source of fiber, peanuts may be hard on the stomach for those with gastrointestinal issues or a low baseline fiber intake.
What foods make you constipated?
Eating a diet high in saturated fats, dairy products and added sugars and low in fiber and fluids could lead to constipation, per the National Institute on Aging. To prevent constipation, it often helps to consider how you can add more fiber and fluids to your meals and snacks.
Are there side effects to eating too much peanut butter?
Eating too much peanut butter without varying other foods may lead to an unbalanced nutrient intake. While peanut butter is a very nutritious food, it’s best to eat it with whole grains, fruits, vegetables and other nutrient-dense food sources to meet your nutrient needs.
Can eating too many nuts cause constipation?
If you go overboard with fiber—a non-digestible carb found in nuts and other foods—it could lead to constipation, especially if you don’t also increase your fluid intake. This is especially true if you ramp up your fiber intake too quickly.
The Bottom Line
Peanut butter is a great source of dietary fiber, plant protein and unsaturated fats, which make it a helpful tool for preventing and relieving constipation. Besides peanut butter, you can also add fruits, nuts, vegetables, whole grains and legumes to your diet to up your fiber intake and prevent constipation. And remember, fiber isn’t the only thing that helps with constipation. Adding more fluids and movement to your day can also promote bowel regularity.
Related: How Often Should You Poop & Is It Every Day? Here’s What Doctors Say