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The #1 Nut to Help You Poop, Recommended by

Dietitians
Need a little help with regularity? Try adding a handful of this nut to your day to get things moving.

By Courtney Southwick, M.S. | Published on May 3, 2024

Reviewed by Dietitian Maria Laura Haddad-Garcia

If you make less than four trips to the bathroom for number two each week, you might be experiencing
constipation. Feeling uncomfortable on the toilet or having hard, dry stools are signs of constipation. While it
can be caused by several things, like medication or medical conditions, it’s frequently related to diet.
Although constipation is a common condition, the good news is that 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 between 22 and 34
grams of fiber per day, depending on your sex and age.

When you increase your fiber intake, remember to drink more water. Registered dietitian Annette Snyder, M.S.,
RD, CSOWM, with Top Nutrition Coaching, says, “Consuming too little fiber, or too much fiber without drinking
enough fluids, can lead to constipation. Fiber and water work together to add weight to stools, which helps
gravity do its job and allows for easier passage.”

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, almonds are a great choice for many reasons.

RELATED: 7 Sneaky Reasons You're Constipated That Have Nothing to Do with Food, According to a
Dietitian

The Benefits of Almonds for Constipation Relief

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, note that The Almond Board of California funded this study, which
may be biased. But almonds do contain many great nutrients for easing constipation.

Good Source of Magnesium

Almonds have a whopping 77mg of magnesium in just one little 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 Top Nutrition Coaching.

Research has shown that magnesium has a laxative effect and works by pulling water into the intestines to

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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 one-ounce serving. Kay says, “Fiber foods are
important because they help soften the stool and increase the frequency of bowel movements, leading to an
improvement in constipation symptoms.”

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 reduces the chance of
constipation. In addition to the 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.
Snyder says, “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. 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 here, with 14 grams
of fat in one 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 may have been unfairly judged.

RELATED: 4 "Bad" Fats You Should Be Eating, According to Dietitians

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 (or 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 the top choices chosen by Snyder. One ounce
(about 21 nuts) has 46 milligrams of magnesium, almost 3 grams of fiber, and 17 grams of fat, primarily
heart-healthy monounsaturated.
Walnuts: Snyder says that walnuts are a great choice to help you poop because of their high level of
magnesium (45 milligrams) and polyunsaturated fats (13 grams out of 18 total grams of fat). To top it off,
walnuts have 2 grams of fiber per ounce. One study found that eating an ounce and a half of walnuts daily
improved the gut microbiome's diversity. (Note: This study may be biased as the California Walnut
Commission funded it.)
Pecans: Kay says pecans are one of the better choices if you’re looking for good fiber content. One ounce
(or 19 halves) contains about 3 grams of fiber, 34 milligrams of magnesium, and 20 grams of fat, nearly all

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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. Between the fiber, magnesium and fat content,
you’ll be helping your digestion run smoothly. And adding almonds to your dishes can be more exciting than
just grabbing a handful each day. Try this quick 15-minute Tangy Broccoli with Almonds or for a sweet treat
with plenty of protein and fiber, enjoy Snickerdoodle Almonds.

RELATED: The #1 Late-Night Snack to Help You Poop in the A.M., According to a Dietitian

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