Try these nuts the next time you need to get things moving.
Reviewed by Dietitian Casey Wing, RD, CD
Key Points
- Walnuts, pistachios, almonds and pecans are fiber-rich nuts that support gut health and regularity.
- Nuts like walnuts and almonds promote beneficial gut bacteria and help maintain a healthy microbiome.
- Add nuts to snacks, meals or smoothies for a versatile, nutrient-packed way to ease constipation.
Constipation is one of the most common digestive complaints, but it doesn’t just happen out of nowhere. “Not drinking enough water, feeling stressed, taking certain medications, changes in altitude, slower digestion and not moving enough can all contribute,” explains EA Stewart, RDN. On top of that, many adults don’t meet their daily fiber needs—a key driver for keeping poops regular.
While reversing some of these habits is a step in the right direction, small tweaks can help too—like shaking up your snack choices. Nuts may be small, but they pack anywhere between 1 to 4 grams of fiber per serving, along with healthy fats, plant protein and other nutrients that can support gut health. So, before your next bathroom battle, consider grabbing a handful of one of these nuts dietitians recommend to help ease constipation.
4 Nuts to Eat for Constipation
Walnuts
Walnuts take the crown among nuts for omega-3 fatty acid content, containing the highest amount of these healthy fats compared to other tree nuts. While omega-3s are often celebrated for their positive effects on brain and heart health, they can also support digestive health.
“[Walnuts’] omega-3s and polyphenols may help your body produce butyric acid, which is important for keeping your colon cells healthy and your gut moving,” says Stewart. Butyric acid is a short-chain fatty acid that acts as food for your colon cells and promotes good bacteria. Together, they can help shape a healthy gut microbiome and support regular bowel movements.
Walnuts also contain the highest levels of polyphenols among nuts. These compounds can help maintain microbial balance, support smooth digestion and prevent constipation caused by an imbalanced gut. The omega-3s in walnuts further reduce gut inflammation, strengthen the gut barrier and encourage the growth of beneficial bacteria.
One handful (1 ounce) of walnuts provides about 2 grams of fiber and about 10% of your daily needs of magnesium—a mineral linked to supporting regularity.
Sprinkle walnuts over yogurt, oats, salad or grain bowls. Use ground walnuts as a plant-based meat substitute in tacos or pasta, or blend them into dips or sauces.
Pistachios
If you love the sound of cracking open shells, pistachios might be your favorite snack nut—and they can also support digestive health. One serving of pistachios contains 3 grams of fiber, mostly insoluble, which adds bulk to stool and helps things move through the digestive system, preventing constipation.
Research shows pistachios may also boost butyrate production, feeding beneficial gut bacteria and maintaining a healthy gut environment. A healthy gut microbiome is essential for supporting regular bowel movements.
Build a no-cook snack plate for lunch using pistachios, or blend them with fresh herbs to make a chimichurri or dipping sauce. Mix pistachios into rice or pilaf dishes, or use as a crunchy crust in seafood recipes.
Almonds
Dietitians agree that almonds are a must-add to your list. “Almonds definitely need to be talked about because they are one of the most fiber-rich nuts, clocking in at about 4 grams of fiber for a 1-ounce serving,” says Amanda Sauceda, MS, RD. “Research has also found that almonds can positively influence the gut microbiome by encouraging the production of short-chain fatty acids, which can be helpful for maintaining the gut lining.”
“Almonds also act as a prebiotic, meaning they provide the ‘fuel’ for our beneficial gut bacteria. Research shows that almonds can help increase the diversity of our microbiome, specifically boosting levels of beneficial bacteria,” explains Molly Pelletier, M.S., RD, LDN. She also points to research showing that eating a 2-ounce serving of almonds daily for 4 weeks increased participants’ fiber intake and improved bowel regularity.
Plus, almonds contain about 20% of your daily needs for magnesium, which helps the intestine retain water for smoother bowel movements.
Almonds can be munched on their own, chopped and tossed on salads or yogurt bowls or blended into smoothies. They also can be used in healthy desserts or energy bites.
Pecans
Pecans aren’t just for pies—they’re delicious and nutritious all year round. One serving of pecans supplies nearly 3 grams of fiber.
“Pecans give you fiber and healthy fats, and they’re full of polyphenols. These plant compounds act as antioxidants and can help support the good bacteria in your gut,” explains Stewart.
Pecans are also very pair-able, says Sauceda. “Pecans can go sweet to savory to spicy, making them a nice complement to many different types of salads.” Not to mention, they’re delicious as part of a trail mix, sprinkled on chia pudding or folded into batters for your next batch of banana bread.
How to Add More Nuts into Your Diet
Nuts are incredibly versatile and can be incorporated into meals, snacks and even drinks in many different ways.
- Eat nuts by the handful: Nuts make a great snack on their own. Or enjoy them alongside a piece of fruit for a balanced snack.
- Use nuts as salad croutons: “Nuts give salads extra crunch, flavor—especially when toasted—and plenty of nutrition,” says Stewart.
- Blend nuts into your smoothie: Looking for a little extra nutrition and staying power in your next smoothie? Nuts provide a trio of nutrients—healthy fats, fiber and protein—that can elevate any blended drink.
- Use as a meat replacement: Pulse nuts in a food processor with your favorite spices to create a plant-based ground meat substitute. Use in tacos, pasta dishes or any recipe that calls for ground meat.
- Top breakfast bowls: Whether you’re having a bowl of yogurt, cereal, chia pudding or oats, nuts make a great topper to your breakfast bowl.
Our Expert Take
Constipation can have many causes, but adding a handful or two of nuts to your day may help support regularity. Dietitians agree that walnuts, pistachios, almonds and pecans can help ease constipation. Each provides a few grams of fiber per serving, along with other beneficial gut-supporting nutrients. Nuts are highly versatile—you can enjoy them as a snack, sprinkle them into meals, blend them into sauces or dip, use them as a plant-based meat substitute or top your salad or breakfast bowl for added crunch, nutrition and constipation support.
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