Does Drinking Almond Milk Help With Constipation or Diarrhea?

The Effects of Almond Milk on Digestion and Bowel Movements

Almond milk has become an increasingly popular plant-based milk alternative for those with digestive issues like irritable bowel syndrome (IBS) or who follow diets like Keto or Paleo. But can drinking almond milk actually help improve your digestion and promote more regular bowel movements?

The Nutrients in Almond Milk That Support Digestive Health

Almond milk contains several nutrients that can benefit digestion, including:

• Fiber - Almond milk provides 1 gram of fiber per serving, which helps add bulk to stools and promotes regularity.
• Vitamin E - This antioxidant vitamin protects cell membranes in the digestive tract.
• Magnesium - This mineral helps relax muscles in the digestive tract.
• Zinc - Zinc strengthens the immune system and digestive tract lining.

Prebiotics in Almond Milk May Also Help

Some brands of almond milk are enriched with prebiotics like inulin or oligosaccharides. Prebiotics provide fuel for the healthy bacteria in your gut microbiome. Having balanced gut flora promotes easier digestion.

Avoiding Lactose and Gluten in Dairy Milk

Dairy milk contains lactose and often traces of gluten, which can trigger IBS symptoms like diarrhea, bloating or constipation. Almond milk gives you the nutrients of dairy without these common allergens.

The High Water Content in Almond Milk

Since it's made primarily from water, almond milk helps add fluid volume to your diet. Staying hydrated this way keeps your gastrointestinal tract functioning smoothly.

Does Almond Milk Have Natural Laxative Effects?

Some sources claim almond milk has mild natural laxative properties. There's limited evidence to support almond milk stimulates bowel movements, but there are a few possible reasons why it may help:

Prunin Antioxidants

Almonds and almond milk contain prunin antioxidants similar to the ones found in prunes and apricots. Prunes are considered natural laxatives, so prunin may have very gentle stool-loosening effects.

Added Calcium Carbonate

Some brands add calcium carbonate to fortify almond milk with extra calcium. Calcium carbonate is also the main ingredient in many over-the-counter antacids and laxatives. The calcium carbonate in almond milk could have very slight laxative actions.

Effect on Bile Acid Secretion

One study in rats found almond milk triggered increased bile acid secretion vs dairy milk or water. Bile acids help break down fats and stimulate bowel movements, possibly making almond milk mildly effective for constipation.

Tips for Adding Almond Milk to Your Diet to Improve Digestion

Start Slowly

If you aren't used to plant-based milk, introduce almond milk slowly or try almond milk yogurt first. Suddenly drinking a lot could lead to bloating, gas or abdominal discomfort until your body adjusts.

Choose Unsweetened, Unflavored Varieties

Sweeteners like cane sugar and added flavors may make IBS or digestive problems worse. Stick to plain, unsweetened almond milk.

Use It for Smoothies

Blended almond milk smoothies are easier to digest than drinking almond milk straight. Combining almond milk with bananas, mangos or spinach makes a gut-healthy smoothie.

Try Almond Milk Kefir

The probiotics in almond milk kefir provide a source of healthy bacteria for your gut microbiome, which supports the digestive process.

Look for Added Prebiotics

If you frequently struggle with constipation, choose almond milk enriched with prebiotics like inulin, as the prebiotics will feed the good bacteria in your intestines.

Is Almond Milk a Good Choice If You Have IBS or Digestive Issues?

For most people struggling with IBS, leaky gut, Crohn's disease, ulcerative colitis or frequent diarrhea, almond milk can be part of a beneficial diet plan.

Because almond milk is plant-based and dairy/lactose-free, it eliminates two of the biggest trigger foods for IBS issues. Going dairy-free reduces gastrointestinal inflammation and stool looseness.

The vitamins, minerals and hydrating quality of almond milk support easier digestion. Prebiotics in some almond milks also replenish healthy bacteria killed off by digestive diseases or antibiotics.

While almond milk isn't proven to dramatically improve constipation or diarrhea, many who suffer from chronic bowel problems report it doesn't exacerbate their symptoms like some other foods and beverages often do.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.