Gastrointestinal issues like constipation, abdominal pain, diarrhea, and bloating can often affect people with irritable bowel syndrome (IBS) and other digestive disorders. However, food sensitivities can impact anyone. So, does peanut butter cause constipation?
Keeping a food journal can help you identify which foods might be causing your symptoms. While some people may experience constipation due to a sensitivity to nuts and butters, peanut butter also contains substances that can help alleviate constipation. It’s best to consult your doctor for accurate advice on health-related concerns.
Peanut butter can help with constipation because it contains fiber. A two-tablespoon serving of chunky peanut butter has 2.6 grams of fiber, which is 10% of the daily recommended intake for women and 7% for men, according to the Institute of Medicine. Fiber helps soften and loosen stools, making them easier to pass. However, if you consume high-fiber foods like peanut butter without enough fluids, it might lead to constipation.
Food sensitivities could also be the reason peanut butter causes constipation for some people. It contains moderate amounts of salicylates and amines, which are natural food chemicals found in many foods. If you’re prone to gastrointestinal issues or sensitive to these chemicals, regularly eating peanut butter might lead to a buildup of these substances in your body, causing constipation or other symptoms.
Peanuts, especially those with skins, also contain high levels of salicylates and amines. Food intolerances are not well understood and are often confused with allergies. Unlike allergies, food intolerances don’t trigger an immune response but can cause symptoms like constipation, according to the American Academy of Allergy, Asthma & Immunology. People who have adverse reactions to nuts often struggle with other types of nuts as well.
To determine if you’re sensitive to salicylates, amines, or peanuts, the best approach is to eliminate these foods from your diet and see if your symptoms improve. Follow a plan recommended by the Allergy Unit of the Royal Prince Alfred Hospital, removing peanuts and peanut butter for several weeks. This allows your body to clear out any potential chemicals causing constipation. If your bowel movements normalize after removing peanut butter, you may have found the cause of your discomfort.
Once you’ve eliminated peanut butter and peanuts and your constipation has eased, you can try reintroducing different nuts or butters to test your tolerance. If you discover that peanut butter and peanuts cause constipation, it’s best to avoid them. If you enjoy peanut butter, try consuming small amounts every few days to see if you can tolerate moderate quantities. Alternatively, you can try cashew butter, almond butter, or other nut butters to see if they cause any issues.
