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What is constipation?
People suffering from this complication usually face social stigma and cannot talk about it openly which causes constipation to not stop or get even worse. Constipation is a complication in passing stool. It usually means when passing fewer than 3 bowel movements a week or struggling with passing stool. Bowel movements differ from person to person. Some people have more than once or twice a day and others may have twice or thrice a week. Every pattern is different and normal for that individual as far as it isn’t too far from your pattern.
Several underlying factors cause constipation such as lifestyle choices like not consuming enough fiber, dehydration, less to no physical activity, changes in the routine, and stress; medical conditions like endocrine conditions, colorectal cancer, irritable bowel movements, intestinal obstruction, neurological disorders, etc.; their medications like antidepressants, painkillers, iron pills, antiacids, antihistamines, beta-blockers, NSAIDs, etc. Chronic constipation may require treating the disease or condition that is the reason for constipation and intensifying it.
Introduction of almond milk
Almond milk is a plant-based milk substitute for dairy milk which contains a high amount of fat, and lactose and is extracted from an animal. For people who are on a diet and are vegan, almond milk is the best option for consuming milk. Commercial almond milk comes in variants of sugary, non-sugary, vanilla, and chocolate flavors, and is packed with micronutrients.
Almond milk is beneficial for your body in so many ways like maintaining a healthy weight, low LDL cholesterol, its antioxidant effects, rich in many essential nutrients, and whatnot. Vegans and lactose-intolerant individuals use it as a healthy alternative to dairy drinks and others just love its nutty flavor. Almond milk and fortified almond milk have several health benefits including:
- It is dairy-free
- It is a good source of magnesium
- It is rich in Vitamin E
- It may contain bone-strengthening calcium
- It is low in calories and carbs
As its brighter part, almond milk has some risks associated with it like nut allergies, low protein intake, and not being suitable for infants. Almond milk has comparatively less protein content than cow’s milk, so you’ll have to figure out your protein intake while choosing almond milk. Because of these low protein levels, it is not advised for babies in the first year of their lives.
Nutritional composition of almond milk
In its easy formation, almond milk mainly entails water so it isn’t great nutrient dense. The chief nourishment is that you’re consuming healthy fat. Here’s your nutritional composition for 100 grams of plain and unsweetened almond milk:
- Energy- 15 kcal
- Carbohydrates- 1.31 grams
- Protein- 0.4 grams
- Fiber- 0.2 grams
- Fat- 0.96 grams
- Total Sugars- 0.81 grams
- Calcium- 184 milligrams
- Magnesium- 6 milligrams
- Phosphorus- 9 milligrams
- Sodium- 72 milligrams
- Vitamin E- 6.33 milligrams
- Iron- 0.28 milligrams
Relationship between almond milk and constipation
Generally, people have the question: Is almond milk constipating? I want people to know that almond milk is a good dairy milk substitute for constipation and not the cause behind it. Almond milk and constipation work together because almond milk is way lighter for the stomach to digest and add water to stool making it easy to pass it. Almond milk with a combination of high fiber normalizes bowel movements and helps reduce constipation.
Potential cause of constipation
Constipation occurs as a result of a few underlying roots that sometimes go unrecognized which are essential to lead a healthy life. See what those causes are and how can you follow them:
- Changes of eating routine and activities: Going on a vacation or somewhere out of your city, changes the weather and eating schedule and habits and you may experience constipation as it takes time to get used to sudden change.
- Dehydration: Being dehydrated can create difficulty for the intestines to add enough water to stools which makes them hard and dry stools that are problematic to pass.
- Not consuming enough fiber: A diet too low in fiber and too high in fats can cause constipation. Having enough fiber in your diet results in softer and larger stools making it simpler to pass.
- Not including physical activities in daily routine: Not inducing physical activities for longer periods because of certain illnesses or surgery may cause constipation.
- Stress: Stress can trigger many disorders in your body. You may have a hard time passing stool if you’re going through stress.
- Old Age: Age affects your body in all ways causing different sorts of illness including constipation.
- Eating disorders: Sometimes some ingredients or allergies don’t suit your body and affect your bowel movement causing difficulty in passing stools.
- Problems in your digestive system: A few digestive conditions can get you into problems with constipation or diarrhea.
- Ulcerative Colitis: A chronic inflammatory bowel that causes inflammation in the digestive tract that makes it hard enough to pass stools.
Is almond milk constipating?
Almond milk does not typically cause constipation. Plain unsweetened almond milk mostly consists of water and ground almonds that add some fat and low amounts of carbohydrates and protein. However, two causes of fortified almond milk may result in constipation.
The high amount of added calcium:
A higher amount of calcium can cause constipation by reducing neuromuscular excitability. Constipation is considered to be one of the common side effects of excess calcium intake.
Low levels of fiber:
Almond milk contains less amount of fiber that is lower than the amount of fiber present in cow’s milk.
How much is too much?
If you are suffering from constipation and want to include almond milk in your diet for better bowel movements and fight constipation, it is important to know the right balance of taking almond milk as the excess of it can cause diarrhea and a lower amount will not offer its benefits.
Experts suggest consuming not more than half a gallon of almond milk per day. A serving size is usually 8 ounces. To receive its full advantages, you must also drink more water, consume fiber-rich foods, and have a minimum of 30 minutes of physical exercise. However, some people’s bodies may not respond in their favor to the mentioned amount of almond milk, hence it is advised to consult your healthcare provider for the appropriate balance of almond milk and other necessities to discontinue constipation.
Fiber and Digestive Health
Understanding the role of fiber in promoting regular bowel movements: Giving good consistency to your stool, dietary fiber increases its size and softness to make it easy for stool to pass and prevent constipation.
Evaluating almond milk’s fiber content and its effect on gastrointestinal function: Almond milk contains less amount of fiber i.e., 0.2 grams in 100 grams of almond milk which is not for gastrointestinal function unless it is consumed with high-fiber foods. Higher fiber levels in the diet can increase the well-being of your digestive tract by solidifying stools and regulating it at normal intervals resulting in a healthy bowel.
Can almond milk help with constipation?
Almond milk can help in reversing constipation in some people. Almond milk contains of lot of nutrients that nourish your body and promote healthy digestion, it can help some people with constipation if enough fiber is consumed from other sources as almond milk has low levels of fiber. High-fiber foods help promote bowel movements and add bulk to stool, passing it smoothly through the digestive system.
Constipation is a serious condition to go through. It identifies when you don’t pass more than 3 stools a week. It gets difficult to pass and is dry. One solution that can reduce constipation and associated symptoms is Almond Milk. Almond milk primarily contains water and almonds. The nutrients almond milk entails, help better bowel movements which makes it easy to pass stool. Combining high-fiber foods with almond milk in your diet can relieve constipation and symptoms. Almond milk is usually used for many digestive problems including gas, abdominal discomfort, bowel movement, and many other gastrointestinal disorders as it is easy to digest and eases out the stomach to maintain the digestive function. There are other medications as well to treat constipation that you can look for at Arrowmeds website.
1. Is almond milk better than dairy milk for preventing constipation?
Dairy milk can cause constipation rather than treating it as it contains high levels of fat which results in gas and abdominal discomfort. On the other hand, almond milk has less to no saturated fats and is easy to digest.
2. Should I avoid almond milk if I have constipation issues?
Almond milk can treat the problem of passing stool as it consists lot of nutrients and helps with other gastrointestinal issues. To enjoy almond milk’s benefits for constipation, you must add high-fiber foods to your diet with it.
3. Are there any other dairy alternatives better suited for preventing constipation?
A dairy product that can help reduce constipation is Yogurt. Yogurt contains nutrients like protein, calcium, vitamins, and probiotics. Probiotics are live healthy bacteria that when consumed are good for stomach health making digestion easy.
4. Can I combine almond milk with high-fiber foods to prevent constipation?
As we know almond milk can help prevent constipation, however, it shows great results if it is combined with high-fiber foods as almond milk is low in fiber content.
5. Can almond milk be part of a balanced diet for overall digestive health?
Adding almond milk to your balanced diet works great for overall digestive health. Almond milk, if compared to dairy milk, is way more on the nutritional scale and healthier for your regular digestive health helping relieve constipation, gastrointestinal problems, gas, stomach discomfort, and other abdominal problems.