Nutrients in this delicious plant-based protein source might just help make bathroom trips more regular.
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Key Takeaways
Feeling backed up or straining on the toilet is no fun.
For adults 60 and over, that number jumps to 33%.
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Whats the Link Between Peanut Butter and Constipation?
So, it may be worth checking the ingredients list of your peanut butter.
If you are allergic to peanuts, consuming them can lead to anaphylaxis, a life-threatening allergic response.
Aim for a natural one that contains only peanuts and salt, says Chun.
Other High-Fiber Foods
Besides peanut butter, other high-fiber foods may help prevent and treat constipation.
She recommends prunes because their sorbitol contentpromotes gut motility, and theyre also high in fiber.
Katie Schimmelpfenning, RD, founder of Eat Swim Win, suggests eatingpapaya.
She says, “It is rich in both fiber and fluids.
Papaya also contains a digestive enzyme called papain that helps to break down proteins.”
Other Ways to Relieve Constipation
Fiber isnt the only thing that can helprelieve constipation.
Particularly as you increase your fiber intake, hydrating is also key.
Hadley says, Drinking enough water is essential for fiber to do its job properly and help with constipation.
Drinking coffee isanother way to stay regular.
Its also important tomake sure youre eating enough foodthroughout the day and not skipping meals, says Schimmelpfenning.
This stimulates the gastrocolic reflex so that the large intestine regularly pushes food out of the digestive system.
Having the proper alignment and breathing techniques when going to the bathroom can make all the difference!
Finally, gentle movement is another tried-and-true way to keep constipation at bay, according to all three experts.
Try walking or gentle yoga throughout the day to promote regular bowel movements, suggests Hadley.
If youre still struggling with constipation, keeping a journal to track your symptoms and potential triggers may help.
Chun specifically suggests doing so if you suspect certain foods are contributing to your constipation.
And remember, fiber isnt the only thing that helps with constipation.
Adding more fluids and movement to your day can also promote bowel regularity.
Frequently Asked Questions
Peanut butter is generally not hard on the stomach.
Eating too much peanut butter without varying other foods may lead to an unbalanced nutrient intake.
This is especially true if you ramp up your fiber intake too quickly.
