Constipation is a common digestive problem that affects people of all ages. It is characterized by infrequent, difficult, and incomplete bowel movements. Peanut butter is a nutritious, protein-rich food that some claim can help relieve constipation. Here we’ll explore whether peanut butter can really help with constipation and how it may work.
What causes constipation?
Constipation has many possible causes including:
- Not eating enough fiber
- Not drinking enough fluids
- Lack of exercise
- Stress
- Traveling
- Pregnancy
- Certain medications
- Irritable bowel syndrome
- Lactose intolerance
- Diseases affecting the colon
The most common cause is inadequate fiber and fluid intake. Fiber adds bulk to stool and helps it move smoothly through the colon. Dehydration can make stool hard and difficult to pass.
How might peanut butter help with constipation?
Peanut butter may help relieve constipation in a few ways:
- Fiber – Peanut butter contains fiber, with 2 grams per 2 tablespoon serving. Fiber helps add bulk and moisture to stool.
- Healthy fats – Peanut butter contains mostly unsaturated fats. There is some evidence that these healthy fats help stimulate contractions in the colon to move stool along.
- Magnesium – Peanut butter provides 49 mg magnesium per 2 tablespoon serving. Magnesium helps draw water into the colon and acts as a mild laxative.
The fiber, fats, and magnesium in peanut butter can all support regular bowel movements. Peanut butter also has a smooth texture that can make it easier to swallow for those with constipation.
Research on peanut butter and constipation
There is limited direct research on peanut butter for constipation relief. However, studies show promise:
- A 2012 study found peanut butter increased bowel movement frequency and softened stool in 20 constipated elderly patients.
- A small 2014 study gave participants bread with peanut butter or whole peanuts. The peanut butter bread increased bowel movement frequency more than whole peanut or control bread.
- Research also shows the healthy monounsaturated fats in peanut butter stimulate contractions in the distal colon to push stool along.
While limited, these studies suggest peanut butter may have benefits for constipation compared to whole peanuts or control foods. More research is still needed.
How to use peanut butter for constipation relief
To try using peanut butter for constipation, aim for 1-2 tablespoons per day. Here are some ways to add it to your diet:
- Spread on whole wheat toast
- Stir into oatmeal
- Blend into a smoothie
- Mix into Greek yogurt
- Add to apple slices
- Stir into cottage cheese
- Top on banana slices
- Blend into protein shakes
Be sure to drink plenty of fluids like water when increasing fiber from peanut butter. Staying hydrated helps the fiber work properly.
Other benefits of peanut butter
In addition to potentially relieving constipation, peanut butter provides other health perks:
- Protein – 2 tablespoons provides 8 grams protein to help maintain muscle.
- Vitamin E – Rich in antioxidant vitamin E to support immunity.
- Niacin – Supplies 11% DV for niacin, which aids energy metabolism.
- Manganese – Great source of manganese, providing 20% DV per serving.
- Magnesium – Provides 49 mg or 12% DV magnesium per serving.
- Folate – Peanut butter contains 116 mcg or 29% DV for pregnancy-critical folate.
Peanut butter packs many nutrients into a calorie-dense and affordable food. It provides key vitamins, minerals, protein, and healthy fats.
Downsides of peanut butter
Peanut butter does come with some downsides:
- High in calories – About 190 calories in 2 tablespoons.
- High in saturated fat – Contains 2 grams saturated fat per serving.
- Allergies – Peanut allergy is one of the most common food allergies.
- Aflatoxins – Peanuts may contain aflatoxins, carcinogenic mold byproducts.
- Oxalates – Peanuts have oxalates that may contribute to kidney stones.
While peanut butter has nutritional benefits, it is high in calories and should be consumed in moderation as part of a healthy diet. Those with peanut allergy must avoid it entirely.
The bottom line
Based on the available evidence, peanut butter may help provide relief from constipation. Its fiber, healthy fats, and magnesium can support regular bowel movements. To use peanut butter for constipation, aim for 1-2 tablespoons per day added to foods or smoothies. Make sure to also drink plenty of fluids. While promising, more research is still needed on peanut butter and constipation relief.
Conclusion
Peanut butter may help relieve constipation through its content of fiber, healthy fats, and magnesium. Research directly on peanut butter is limited but initial studies are promising. The fiber and magnesium in peanut butter add bulk and moisture to stool to ease passage. The monounsaturated fats may stimulate contractions to move stool through the colon.
To use peanut butter for constipation, aim for 1-2 tablespoons daily incorporated into smoothies, oatmeal, yogurt, toast, and other foods. Make sure to drink plenty of fluids like water as well. Peanut butter does have downsides including high calories and potential allergies. But in moderation, it can be a nutritious addition to the diet and may provide benefits for constipation relief. More large-scale studies are still needed on peanut butter and constipation. But current evidence suggests it may be helpful, especially when combined with adequate fluid intake and exercise.