Almond Milk Causes Constipation: Myth Or Reality?

can almond milk cause constipation

 Almond milk is famous as a dairy free alternative to traditional cow’s milk. It appeals to many consumers due to its nutritional benefits, versatility, and suitability for various dietary needs. Its several properties help prevent and relieve constipation, such as hydration, a small amount of fiber, magnesium, and healthy fats. The wise use of almond milk in the diet has the potential to improve bowel regularity and contribute to overall digestive health.

What is Almond Milk?

Almond milk is a factory of nutritious, environmentally-friendly alternatives to dairy milk, catering to a diverse range of dietary preferences and lifestyles in the busy world. The creamy and nutritional almond milk is assembled by mixing almonds with water and straining out the solids, resulting in a smooth liquid that resembles traditional cow’s milk. A cup of almond milk contains approximately 30-60 calories, 1-5 grams of fat (mostly unsaturated), 1 gram of protein, and varying amounts of vitamins and minerals, depending on fortification. It’s naturally lactose free, making it necessary for those who do not like lactose, and it’s cholesterol free, which may benefit heart health.

What is constipation?

Constipation is a common digestive issue that occurs when people experience pain when eliminating waste products. It happens when the stool (waste product) moves slowly through the digestive tract, consequence the hard, dry, and difficult to pass stools. According to the World Health Organization, about 4 million people in the United States have frequent constipation. It occurs due to lack of exercise, insufficient fiber in the diet, less use of liquids, problems with intestinal function, and abuse of laxatives.

How does almond milk protect from constipation?

  • Hydration
  • Dietary Fiber
  • Magnesium
  • Low in digestive Irritants
  • Rich in Healthy Fats
  • Incorporation in Diet
  • An Overall Healthy Diet

How does almond milk protect from constipation?

Almond milk, a popular alternative to cow’s milk, can help prevent constipation primarily due to its water content and certain dietary fibers, such as protein, vitamins, minerals, and unsaturated fat. However, it’s less fibrous than whole almonds and offers various health benefits, including hydration. Almond milk protects from constipation in different ways. These are the following:


First, almond milk is mostly water, which is necessary to prevent and relieve constipation. Proper hydration is crucial to softening stool, making it easier to pass.  Water helps maintain bowel health and is essential for the digestive system to process food. If the body is dehydrated, the colon absorbs more water from the waste, making the stool complex and challenging to pass. Drinking fluids like almond milk can help individuals maintain adequate hydration levels, thus promoting regularity.

Dietary Fiber:

Second, almond milk contains less fiber than whole almonds due to the straining process in its production, but it still offers a small amount of this crucial dietary component. Fiber plays a significant role in managing constipation. It increases the bulk and softens the stools, both of which help speed the passage through the gut. Dietary fiber also helps to regulate the body’s use of sugars, helping to keep hunger and blood sugar in check.


Third, almonds are naturally rich in magnesium, a mineral that has a natural laxative effect. Although almond milk contains lower magnesium levels than whole almonds, it can still contribute to daily magnesium intake. Magnesium works by drawing water into the intestines, which increases stool bulk and softens it, helping promote bowel movements. This mechanism is vital for preventing and relieving constipation.

can almond milk cause constipation
can almond milk cause constipation

Low in digestive Irritants:

Fourth, almond milk is also low in lactose and gluten, making it a suitable option for those who are lactose intolerant or have gluten sensitivity. These conditions can sometimes exacerbate constipation symptoms. Therefore, substituting dairy or gluten-containing products with almond milk might reduce constipation related to these intolerances.

Rich in Healthy Fats:

Fifth, the healthy fats in almond milk help lubricate the intestines, easing the passage of stool. That is particularly beneficial for individuals who suffer from constipation, making bowel movements less painful and more regular.

Incorporation in Diet:

 Sixth, incorporating almond milk into the diet can be done in various ways, which not only aids in constipation relief but also enhances overall health. It can be consumed directly, added to smoothies, used in baking, or used as a base for cereals and oatmeal, which are also high in fiber.

An Overall Healthy Diet:

Seventh, it is essential to note that while almond milk can contribute to alleviating constipation, it should be part of an overall healthy diet rich in fruits, vegetables, whole grains, and other fiber-rich foods. A balanced diet, regular exercise, and adequate fluid intake are crucial for maintaining good digestive health and preventing constipation.


In a nutshell, almond milk offers several properties that can help prevent and relieve constipation, such as hydration, a small amount of fiber, magnesium, and healthy fats. However, its effectiveness is maximized when it is part of a balanced fiber diet from various sources. By understanding these benefits and incorporating almond milk wisely into your diet, you can harness its potential to improve bowel regularity and contribute to overall digestive health.


What ingredients in almond milk could lead to constipation?

Commercial almond milk often contains additives such as thickeners and preservatives, which can contribute to gastrointestinal discomfort or constipation in some individuals. If you’re concerned about these additives, consider choosing organic or additive-free almond milk or making your own at home.

How can I prevent constipation if I drink almond milk?

To help prevent constipation, ensure you consume a balanced diet rich in fiber from other sources such as fruits, vegetables, whole grains, and legumes. Staying hydrated and engaging in regular physical activity can also help maintain healthy digestion.

Are there alternatives to almond milk if it causes constipation for me?

If almond milk does not agree with your digestive system, there are many other non-dairy milk alternatives to try, such as oat milk, soy milk, coconut milk, or rice milk. Each has a unique nutritional profile and flavor, so you may find one that better suits your digestive needs and taste preferences.

When should I see a doctor about constipation?

If you experience persistent constipation, or if it is accompanied by severe pain, bloating, or changes in your bowel habits, it is advisable to consult a healthcare provider. They can help determine the underlying cause and recommend appropriate treatment.

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