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. Some people might find that nuts and nut butters lead to constipation, but peanut butter also contains substances that can help alleviate it. For the most accurate advice, consult your doctor.
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 about 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 actually cause 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 that causes constipation or other symptoms.
Peanuts themselves contain these substances, especially in the skins, which have the highest concentrations of salicylates and amines. Food intolerances are not well understood and are different from allergies. Unlike allergies, 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 trouble with nuts often struggle with other types as well.
To determine if you’re sensitive to salicylates, amines, or peanuts, the best approach is to eliminate suspected foods from your diet and see if symptoms improve. Follow a plan like the one recommended by the Allergy Unit of the Royal Prince Alfred Hospital, and remove peanuts and peanut butter from your diet for several weeks. This allows your body to clear out any chemicals that might be causing constipation. If your bowel movements return to normal after cutting out peanut butter, you’ll have identified the cause of your discomfort.
Once you’ve removed peanut butter and peanuts from your diet and your constipation has eased, you can try introducing other nuts or nut butters to test your tolerance. If you find that peanut butter and peanuts cause constipation, it’s best to avoid them. If you enjoy peanut butter, try eating small amounts every few days to see if you can tolerate moderate amounts. Alternatively, try cashew butter, almond butter, or other nut butters to see if they cause any issues.
