Americans spend more than $330 million each year on constipation treatments, according to the "American Journal of Public Health." Obstructed bowel movements create discomfort and degrade health in additional ways, such as giving toxins in the intestines opportunities to re-enter the bloodstream and cause damage to healthy cells. Treating constipation is essential for re-establishing healthy functioning digestion and preventing further imbalances. Among effective treatment options is food that provides particular nutrients that stimulate normal bowel movements. Walnuts include several substances that provide constipation relief.
Fat
The primary types of the fat walnuts provide are polyunsaturated and monounsaturated. Healthy fats lubricate the intestinal walls and propel stool movement. Consuming walnuts treats constipation and prevents its onset. A 1-oz. serving of walnuts provides 18.5 g of fat, or 28 percent, of the 65-g U.S. Department of Agriculture daily value.
Fiber
Fiber is a plant-based material that puts pressure on the intestinal walls and stimulates movement of waste in the digestive tract. A low-fiber diet can cause constipation. Including walnuts in the diet and the USDA recommended five to nine servings of fruits and vegetables daily increases fiber intake and prevents and treats constipation. Walnuts provide 1.9 g of fiber, or 8 percent of the 25-g USDA daily value.
Potassium
Potassium is a mineral that stimulates muscle contractions in the intestinal walls. The contractions are called peristalsis, and they propel waste through the 30-foot digestive tract. Potassium also regulates fluid balance and adequate hydration facilitates waste removal. A 1-oz. serving of walnuts provides 125 g of potassium, or 4 percent of the 3,500-mg USDA daily value.
Magnesium
Magnesium is a mineral commonly included in over-the-counter laxative products that relaxes the muscles in the intestinal walls and increases fluid in the digestive tract. Magnesium in walnuts balances the environment in the intestines for normal waste removal. A 1-oz. serving of walnuts provides 45 mg of magnesium, or 10 percent of the 400-mg USDA daily value.
References
- U.S. Departement of Agriculture: Nutrient Data Laboratory: Nuts, Walnuts, English
- Mayo Clinic; What Does Percent Daily Value Mean on Food Labels?; Katherine Zeratsky, R.D., L.D.; May 6, 2010
- "American Journal of Public Health"; Demographic and Dietary Determinants of Constipation; Robert S. Sandler, MD, MPH; February 1990
