Does Almond Milk Cause Constipation? GI Friend or Foe?

Amy Beney MS RD CDCES

January 2, 2023

Table of Contents

Almond Milk a Billion Dollar Industry

What is Constipation?

Does Almond milk cause constipation?

Potential causes of constipation, if not almond milk causing constipation.

Can almond milk cause bloating and constipation?

Can unsweetened almond milk cause constipation?

 Is consuming almond milk terrible for constipation?

Does almond milk make you poop, or does almond milk make you poop more?

Does Almond Milk Help with Constipation?

4 Actions You Can Take Today to Help Manage Constipation

Almond Milk a Billion Dollar Industry

Unveiling the secrets of this plant-powered elixir, we’re about to separate fact from fiction, all while navigating the twists and turns of the digestive rollercoaster and discovering if almond milk causes constipation or does almond milk make you poop!

The global almond milk market reached US$ 8.9 Billion in 2022(1).

The market for plant-based milk alternatives has grown as consumer interest has grown.  People are looking to replace milk for medical reasons, health concerns,  taste preferences, nutrition concerns, and lifestyles such as vegan or vegetarian diets.

Almond milk can be substituted for animal milk in any dish that calls for it. It also contains vegetable nutrients, making it the ideal source of highly nutritious antioxidants, minerals, and vitamins.

Almond milk is an excellent source of calcium and vitamins D, A, and E.  It also contains magnesium.  It can be low in calories, fat, saturated fat, and carbohydrates.  It comes in various flavors and sweetened or unsweetened.

Almond milk has become a popular choice in the quest for a healthier lifestyle. But are there hidden drawbacks? Brace yourself as we delve into the intriguing questions: Does almond milk have any side effects?

Find out the answer to the mystery of whether almond milk causes constipation or whether almond milk is good for constipation.

What is Constipation?

Chronic constipation can affect from 2% to 27% of the population. Constipation can be physically and mentally troublesome for many patients. It can significantly interfere with their daily living and well-being.
If you or a loved one suffers from constipation, you understand how altering it can be.

Constipation is a problem with passing stool. Constipation generally means passing fewer than three stools a week or having difficulty passing stool.

Constipation is complex and can be caused by a variety of issues. Common issues are disturbances in colonic transit, genetics, lifestyle, habits, psychological distress, and many others need to be taken into consideration.

 Almond Milk Constipation?

 

In a nutshell, no.

Almond milk does not cause constipation.

The three main ingredients in almond milk are almonds, water, and sweeteners if added. None of the main ingredients are known to cause constipation.

Other additives are sea salt and preservatives such as potassium citrate, sunflower lecithin, gellan gum (thickener), natural flavors, Vitamin A Palmitate, Vitamin D2.

Potential causes of constipation, if not almond milk causing constipation.

 

Constipation is not always related to an underlying condition. It may be caused by:

  • Insufficient quantities of fiber and water in meals
  • Changes in diet or normal activities
  • Physical inactivity
  • Holding stool for long periods, even with the urge
  • Drugs such as narcotics, antidepressants, and anti-acids (especially those rich in Ca and Al)
almond milk and constipation

Can almond milk cause bloating and constipation?

 

Although, for most people, almond milk does not cause constipation, everybody is different. Some people may consume almond milk, and causes stomach pains, bloating, and constipation. If you suspect this, listen to your body.

Tips if Almond milk causes stomach pains, bloating, or constipation.
Try a different brand. Some additives may react differently in different people and cause different side effects.
Try unsweetened vs. Sweetened almond milk and see is it causes bloating.
Check into foods consumed with almond milk. Maybe they are causing bloating.
Constipation and bloating may take time to resolve themselves. Take a break from almond milk, work on relieving constipation, and try almond milk again.

Can unsweetened almond milk cause constipation?

The sweeteners most commonly found in almond milk are stevia, cane sugar, dates, maple syrup, or honey. Except for dates, none of the sweeteners commonly in almond milk help manage or prevent constipation.

Is consuming almond milk terrible for constipation?

If you suffer from constipation, almond milk is not bad for constipation. It can provide much-needed fluid to help manage constipation. The two main ingredients in almond milk are water and almonds, none of which is known to cause constipation. Consuming almond milk should not make constipation worse.

 

Does almond milk make you poop, or does almond milk make you poop more?

Ahhh. The flip side.

If almond milk does not cause constipation, can almond milk make you poop?  Can almond milk help with constipation?

Maybe?

There may be many reasons why you may think almond milk makes you poop. Almond milk is often mixed with cereals, oatmeals, smoothies, smoothie bowls, or other high-fiber foods. The combination of the high fiber plus the liquid in the almond milk can help you poop or poop more.  Almond milk can be combined with foods high in soluble and insoluble fiber. In that case, almond milk will help with constipation.

Does Almond Milk Help with Constipation?

 

3 Simple Ways for Using Almond Milk for Constipation.

  1. Mix almond milk with high-fiber cereals, oatmeals, smoothies, smoothie bowls, or other high-fiber foods.
  2. Increase fluid consumption, including almond milk, to help with constipation. Increasing fluid intake can help with constipation.
  3. Combine almond milk is combined with foods such chia seeds to create chia seed pudding, which is a high fiber treat.

In these cases, almond milk will help with constipation.

4 Actions You Can Take Today to Help Manage Constipation.

Diet

 

Diet is one of the most relevant factors of constipation. Insufficient fiber or fluid intake results in constipation in all age groups (3)

A diet high in soluble and insoluble fiber is recommended. The amount of fiber to consume is 25 grams of fiber for women and 30 grams of fiber for men (depending on age)

A combination of fibrous food including fruits and vegetables, wholes grains, seeds, nuts and breads are great ways to meet your fiber needs. Sometimes fiber supplements are needed as well.

Water

 

Fluid intake is an important part of having a regular bowel movement

How much fluid does the average, healthy adult in a temperate climate need? The U.S. National Academies of Sciences, Engineering, and Medicine determined that an adequate daily fluid intake is:

About 15.5 cups (3.7 liters) of fluids a day for men
About 11.5 cups (2.7 liters) of fluids a day for women

Activity

Activity helps the GI tract move this along.  Movement of the body helps movement of the GI tract and helps relieve constipation.

The CDC recommends

Get at least 150 minutes per week of moderate-intensity aerobic activity 75 minutes per week of vigorous aerobic activity, or a combination of both, preferably spread throughout the week.

Time

Banishing constipation isn’t an instant magic trick; it’s more like sculpting your GI tract into a sleek, nimble superhero. Picture a journey spanning six months of a fiber-rich diet, ample hydration, and a regular dance with physical activity.”

If you have constipation and drink almond milk, it is likely not the culprit.  Take a look at other causes of constipation; almond milk does not cause constipation in adults or children.

References

(1)https://www.futuremarketinsights.com/

(2) Sanchez MI, Bercik P. Epidemiology and burden of chronic constipation. Can J Gastroenterol. 2011 Oct;25 Suppl B(Suppl B):11B-15B. doi: 10.1155/2011/974573. PMID: 22114752; PMCID: PMC3206560.

(3) Włodarczyk J, Waśniewska A, Fichna J, Dziki A, Dziki Ł, Włodarczyk M. Current Overview on Clinical Management of Chronic Constipation. J Clin Med. 2021 Apr 16;10(8):1738. doi: 10.3390/jcm10081738. PMID: 33923772; PMCID: PMC8073140.