Does Peanut Butter Cause Constipation?

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Obi Obadike

Obi Obadike

Celebrity Fitness & Nutrition Expert, CFT, SFN, M.S. Founder & CEO – Ethical Inc.
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Does peanut butter cause constipation? Peanut butter is rich in soluble dietary fiber and helps to support constipation and bowel movement. Constipation affects 10 and 20% of people worldwide annually. A low fiber diet often causes constipation in children and adults. But peanut butter that has an adequate amount of fiber can help improve constipation in most people.

It is important to know that not all peanut butters are made equal.  2 tablespoons of classic peanut butter contain 1.5 grams of fiber compared to all-natural peanut butter which contains 3 grams of fiber.

Does peanut butter cause constipation? Photo Credit: iStock: bhofack2

If you are someone that has chronic constipation some of the first line of defense of things that can help with this is eating fiber rich foods such as whole grains, legumes, nuts, etc.

The Institute Of Medicine recommends that adults eat 14 grams of fiber per day for every 1000 calories. Or 25 and 38 grams of fiber per day for men and women. The U.S. Department of Agriculture recommends that 90% of adults don’t meet their fiber needs. And that means most Americans need to make an assertive effort to get more fiber in their diet.

If you don’t drink enough water that plays a factor on constipation in children and adults. There are studies that show a link between low fluid intake and constipation in children.  Some of the daily water recommendations for men and women to help with constipation are:

8.5 to 11.5 cups of water per day for women

10.5 to 15.5 cups of water per day for men

Peanuts is a common allergenic food that can cause side effects or allergenic symptoms to people. So not everybody can eat peanuts without any side effects or symptoms to allergies. Some of the common symptoms that comes from eating peanuts are nausea, stomach cramps, diarrhea, or constipation.

Here are the nutrition facts of three different types of peanut butter that contains fiber:

Two Tablespoons of Almond Butter: 3.3 grams

Two Tablespoons of Cashew Butter: 0.6 grams

Two Tablespoons of Peanut Butter: 3 grams

“If you don’t drink enough water daily that plays a factor on constipation in children and adults. There are studies that show a link between low fluid intake and constipation in children.” Celebrity Fitness & Nutrition Expert Obi Obadike 

The Bottom Line is Peanut Butter is high in fiber and more than likely shouldn’t cause any constipation whatsoever. Constipation most of the time is due to a lack of fiber and regular fluid intake.

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