If you’ve recently switched to almond milk or are considering it, you may be wondering “Can almond milk cause constipation?” According to most dieticians, no, almond milk doesn’t make you constipated.
However, as usual, when it comes to gut health and nutrition, the answer isn’t quite so simple. While it is generally well-tolerated, you may experience constipation after consuming almond milk, likely due to added ingredients or the overall amount you’re drinking.
Let’s explore the reasons behind this phenomenon and discuss how to navigate potential constipation concerns.
Pros of Almond Milk for Gut Health
Almond milk can be a great option when it comes to digestive health due to being a dairy-free alternative, full of nutrients, and a hydrating option.
- If you have a dairy allergy or sensitivity, swapping out cow’s milk for almond milk can be a way to improve gut health and reduce digestive issues from lactose.
- Almond milk is mostly water. That extra water and hydration can be helpful to keep things moving through your digestive system and reduce constipation risk.
- Some almond milk brands come fortified with key nutrients, fiber, vitamins, and minerals that are good for overall health.
What to Watch Out For
While almond milk itself isn’t likely to cause constipation, keep these things in mind.
Too Much Fiber
Almonds, the primary ingredient in almond milk, are considered a good source of fiber. While fiber is generally helpful for digestive health, too much of a good thing can lead to issues.
Studies have shown that too much fiber can worsen constipation symptoms in certain individuals. Balance is key. Be mindful of your overall fiber consumption, considering other sources in your diet in addition to almond milk.
Commercially available almond milk products often include additional ingredients such as thickeners, sugar, and sodium, and more to enhance texture and flavor. While most of these additives are “safe,” some are sensitive to them and may experience constipation and digestive discomfort.
Research has shown a correlation between increased sugary products and sodium intake and constipation. Reading labels and opting for unsweetened almond milk with minimal additives may be a helpful strategy.
As with anything in your diet, moderation is important. Too much of a good thing can quickly cause issues.
Make sure you’re balancing almond milk with water and a healthy overall diet. Many find almond milk to be filling, causing them to eat less of other nutrient-rich foods that help boost their microbiome.
Listen to Your Body
Each person's digestive system is unique, and reactions to almond milk can vary. If you suspect that almond milk may be causing constipation, consider reducing your intake or exploring alternative milk options.
Soy milk, oat milk, coconut milk, and other plant-based milks offer different nutritional profiles and your gut may tolerate them better. Experimenting with various alternatives and amounts of each can help you find the one that suits your digestive needs.
If you continue to experience chronic constipation or digestive issues, it's advisable to consult with a healthcare professional for personalized advice.
Take a Holistic Approach to Gut Health
If you’re experiencing constipation, taking a holistic approach to gut health can help you find relief and balance. While almond milk may be a starting point, it’s only one piece of the gut health puzzle. Consider overall diet and exercise, as these are important factors when it comes to constipation.
You can also support good digestive health through ongoing supplements like Somaya Life, the world’s first anthrobiotic. With 10 Smart StrainsTM of good bacteria chosen specifically to help support good digestion and protect your body from pathogens, it can be a helpful, natural way to find more balance in your life.