Macadamia nuts come from a few species of flowering plants native mainly to Australia and Indonesia. The fruit of the plant contains one or two seeds, which are known as macadamia nuts or bush nuts. The nuts are very high in monounsaturated fats and a good source of fiber and other nutrients. Health care providers sometimes recommend macadamia nuts to promote digestion and relieve constipation, but eating too many of them may lead to constipation or diarrhea in some people.
Macadamia Nuts
Nuts of all types are ancient foods eaten by a wide range of cultures for thousands of years. All nuts contain protein, fats, carbohydrates, fiber, minerals and vitamins in different ratios and amounts. Compared to other edible nuts, macadamia nuts are exceptionally high in fats, but relatively low in protein, according to dietician Tonia Reinhard in "Superfoods: The Healthiest Foods on the Planet." In fact, they have the highest amount of beneficial monounsaturated fats of any known nut, and without any cholesterol.
Nutritional Profile
In addition to dietary fat, macadamias contain about 9 percent protein, 9 percent carbohydrate, 2 percent dietary fiber, as well as calcium, magnesium, iron, potassium, sodium, phosphorus, zinc, copper, selenium and vitamins E, B1, B2, B3, B5 and B9, as cited in "The Healthy Whole Foods Counter." The oils in the nuts are 84 percent monounsaturated, 13 percent saturated and 3 percent polyunsaturated. Monounsaturated fats are "good" fats for your body and can help reduce blood cholesterol levels while enhancing beneficial HDL cholesterol. The monounsaturated fat in macadamia nuts contain high levels of oleic and palmitoleic fatty acids, but no trans fatty acids. Macadamias contain more omega-3 fatty acids than omega-6 fatty acids, which improves the ratio within your body and decreases inflammatory reactions.
Macadamias for Constipation
The carbohydrates in macadamias' consist of simple sugars such as glucose, sucrose and fructose and complex starch-based sugars commonly referred to as dietary fiber. Dietary fiber, especially the insoluble variety, promotes the feeling of fullness, slows digestion and reduces constipation, according to the textbook "Medical Biochemistry: Human Metabolism in Health and Disease." Dietary fiber reduces constipation because it expands the bulk of your feces, softens it and stimulates bowel movements. The oils in macadamias also promote bowel movements.
Causing Constipation
As with most foods, too much of a good thing can cause side effects. Eating too many macadamia nuts without adequate water may lead to constipation because dietary fiber is very absorptive, as noted by H. Winter Griffith, M.D. in his "Complete Guide to Symptoms, Illness and Surgery." Without enough water, too much roughage won't move easily within the large intestine and it may become compacted within the colon, leading to constipation, abdominal cramps and a sluggish feeling. Drinking more water and decreasing fiber consumption should relieve constipation naturally within a day or two. Consult with your doctor if constipation lasts for more than three days.
References
- "Superfoods: The Healthiest Foods on the Planet"; Tonia Reinhard; 2010
- "The Healthy Whole Foods Counter"; Annette B. Natow, et al.; 2008
- "Medical Biochemistry: Human Metabolism in Health and Disease"; Miriam D. Rosenthal, et al.; 2009
- "Complete Guide to Symptoms, Illness and Surgery, 5th Edition"; H. Winter Griffith; 2006
