The frequency of constipation is higher in women and older adults based on a review of 11 studies from 2005 to 2011.
Older women can have many medical issues; however, constipation should not interfere with good life quality. Misinformation can contribute to frustration and avoiding food unnecessarily. Almond milk is a favorite for many, so find out if it can potentially cause you havoc.
Does almond milk cause constipation?
Data does exist that supports the claim that almond milk does cause constipation, but it is unsubstantiated. The studies are too limited for older women to live by that notion, possibly restricting themselves unnecessarily from a favorite beverage.
Does the calcium in almond milk cause constipation?
Almond milk is fortified (nutrients added to improve the nutritional value) with calcium carbonate, potentially leading to constipation. But the amount provided in one serving wouldn’t be problematic. Suppose you drink more than one cup of almond milk at a time. In that case, there is a chance the calcium carbonate in the beverage can lead to constipation, especially if consumed without other foods.
Calcium supplements usually contain calcium carbonate or calcium citrate. Taking too many calcium supplements or antacids with calcium carbonate can lead to constipation.
However, constipation should not be an issue if you are regularly active, drink plenty of fluids, and include high-fiber foods in your diet, like fruits, veggies, whole grains, and beans.
Is almond milk good for constipation?
Almond milk is a simple preparation of almonds blended with water and then strained to remove the solids.
Because it is liquid, almond milk can help food passage during digestion. Also, the liquid allows soluble fiber (if present in other foods) to form a gel aiding in the elimination process.
Consuming calcium-fortified almond milk with a meal or snack can also help reduce the risk of constipation.
The fiber content in almond milk is low, so it doesn’t help prevent constipation.
Almonds versus almond milk
The nutrition in almonds does not compare with almond milk. Almond milk is mostly water.
One ounce, or 23 almonds supplies 160 calories, 6 grams of protein, 0 grams of sodium, 12 grams of healthy fat, and 3.5 grams of fiber.
Almonds furnish protein and fiber, but almond milk contains negligible amounts of these nutrients.
A one-cup serving of unsweetened commercial almond milk furnishes 40 calories, 1 gram of protein, 189 mg sodium, only 2 grams of healthy fat, and less than 1 gram of fiber. The milk is fortified with calcium, vitamin D, vitamin E, and vitamin A to help offer similar nutrients found in dairy milk. Still, it’s significantly lower in protein. It only has 1 gram compared to 8 grams of protein in dairy milk.
Different brands fortify with varying amounts of these nutrients, so your best bet is to read the nutrition facts panel or ingredient list for guidance.
Should you drink almond milk going forward?
Many causes of constipation exist, and none involve including almond milk in your eating pattern.
So, if you like it, yes, you might want to have almond milk in your morning coffee or your breakfast cereal. We recommend choosing an unsweetened version.
If you enjoy consuming almond milk as part of your overall eating pattern, consider having almonds too. Doing so allows you to benefit from nutritious almonds and have a low-calorie plant-based alternative to dairy milk.