Do Almonds Help Your Bowels? An In-Depth Look at Almonds and Digestive Health

November 17, 2025 •

4 min read

According to a King's College London study, participants who ate almonds had an average of 1.5 more bowel movements per week than those who did not, suggesting almonds help your bowels by promoting regularity. This benefit stems from a rich nutritional profile that supports the entire gastrointestinal system.

Quick Summary

Almonds assist bowel function through their content of dietary fiber, magnesium, and beneficial fats. These components work to promote regular bowel movements, soften stool, and foster a healthy gut microbiome for improved digestive function.

Key Points

Fiber Power: Almonds contain both soluble and insoluble fiber, which softens and bulks stool for regular movements.
Magnesium Magic: A single ounce of almonds provides a significant amount of magnesium, a mineral that helps relax muscles in the intestines.
Prebiotic Fuel: Almonds act as a prebiotic, feeding beneficial gut bacteria and increasing production of the fatty acid butyrate, crucial for colon health.
Fat Facilitation: The healthy monounsaturated fats in almonds can help stimulate the colon, aiding the passage of stool.
Soak for Softer Digestion: Soaking almonds removes enzyme inhibitors and makes them gentler on the digestive system, improving nutrient absorption.
Whole is Optimal: For regularity, studies show that whole almonds may be more effective than ground versions due to fat reaching the colon undigested.

Understanding the Almond's Bowel-Boosting Power

Almonds are a nutrient-dense food packed with several components that work synergistically to support bowel health. Beyond being a healthy snack, they actively contribute to a well-functioning gastrointestinal system. The digestive benefits come primarily from their fiber, magnesium, and healthy fat content, along with their prebiotic effects that nourish beneficial gut bacteria.

The Role of Dietary Fiber

Almonds are a great source of dietary fiber, offering both soluble and insoluble types. This combination is key for promoting regularity. A single ounce of almonds contains nearly 4 grams of fiber.

Insoluble fiber adds bulk to your stool, which helps it move more quickly and easily through the digestive tract. This can be particularly helpful for those experiencing constipation by adding weight and texture to the stool. It acts like a broom, sweeping through your system.
Soluble fiber pulls water into the intestines, softening the stool and giving it a gel-like consistency. This makes passage smoother and more comfortable. The combination of bulking and softening is a double-action approach to preventing and relieving constipation.

The Magnesium Connection

Magnesium, a mineral abundant in almonds, plays a crucial role in digestive health. An ounce of almonds contains about 77 milligrams of magnesium. Magnesium acts as an osmotic laxative, meaning it pulls water into the intestines. This helps to hydrate and soften the stool, making it easier to pass. It also helps relax the muscles in the intestinal walls, which encourages smoother bowel movements. For those struggling with constipation, a moderate intake of magnesium-rich foods like almonds can provide a gentle, natural solution.

The Impact of Healthy Fats

Almonds are rich in healthy monounsaturated fats. These fats don't just benefit heart health; they can also aid digestion. Dietary fats can lubricate the intestines, making it easier for stool to pass. They also increase the strength of muscle contractions that move fecal matter along the digestive tract, which can help stimulate a bowel movement. For maximum benefits, it's best to stick with unsaturated fats, like those found in almonds, rather than less-healthy alternatives.

The Prebiotic Effect: Feeding Your Gut Microbiome

Research has increasingly focused on the prebiotic potential of almonds. The skin of almonds contains polyphenols that reach the colon undigested and are fermented by gut bacteria. This fermentation process increases the population of beneficial bacteria, including Bifidobacterium and Roseburia, which in turn produces health-promoting short-chain fatty acids (SCFAs), most notably butyrate.

Butyrate is the primary fuel source for the cells lining the colon, helping to maintain a strong gut barrier and reduce inflammation. This healthy gut environment can improve overall digestion and may help reduce symptoms related to conditions like irritable bowel syndrome (IBS).

How Processing Affects Almonds and Bowel Health

Different forms of almonds can have varying effects on digestion. A study from King's College London compared whole almonds, ground almonds, and a control muffin.

Almonds and Bowel Health: A Comparison


Feature	Whole Almonds	Ground Almonds	Almond Butter
Fiber Content	High	High (but processed)	High (but processed)
Fat Digestion	Significant portion escapes digestion and reaches colon, lubricating passage.	More fat is released and digested in the upper GI tract.	Similar to ground almonds; fat is highly bioavailable and digested early.
Bowel Frequency	May be more effective at increasing stool frequency compared to ground versions.	Increases butyrate production but may not impact frequency as significantly as whole almonds.	May not have the same impactful effect on bowel frequency as whole almonds.
Nutrient Absorption	Can be slightly less absorbed due to protective outer layer.	Easier digestion and nutrient absorption due to smaller particle size.	Easiest digestion and highest nutrient absorption due to grinding.

The study found that while both whole and ground almonds increased beneficial butyrate, only the whole almond group showed a significant increase in bowel movements. Researchers theorized this is because more fat escapes digestion with whole almonds, reaching the colon and assisting stool passage.

Best Practices for Maximizing Benefits

To get the most out of almonds for your bowel health, consider these strategies:

Soak Your Almonds: Soaking almonds overnight and peeling the skin can remove enzyme inhibitors and tannins, making them gentler on the digestive tract for those with sensitivities. This also aids in easier digestion and nutrient absorption.
Stay Hydrated: When increasing your fiber intake, it's crucial to drink plenty of water. This helps the fiber move effectively and prevents constipation from worsening. Almonds are no exception; pairing them with water is essential.
Start Slowly: If you are not used to a high-fiber diet, introduce almonds gradually. A small handful (one ounce or about 23 almonds) is a good starting point. A sudden increase in fiber can cause bloating or gas.
Eat Them Whole: As shown by the King's College London study, eating whole almonds may offer superior benefits for increasing bowel frequency. Consider adding them to salads, oatmeal, or enjoying them as a standalone snack.

Conclusion

Yes, almonds do help your bowels in multiple ways. Their potent combination of dietary fiber, magnesium, and healthy fats provides a powerful natural solution for promoting regularity and alleviating constipation. Furthermore, their prebiotic properties feed beneficial gut bacteria, leading to a healthier and more balanced gut microbiome. For those seeking to improve their digestive health, incorporating a handful of whole almonds into a balanced diet, along with adequate hydration, is a simple and effective strategy.

Important Note: Consult a Healthcare Professional

While this article provides valuable information, it is not a substitute for professional medical advice. If you have chronic bowel issues or other digestive concerns, please consult a healthcare professional. For additional nutritional resources, visit the National Institutes of Health.

Frequently Asked Questions

A daily intake of 5-10 soaked almonds or a one-ounce serving (about 23 almonds) is generally recommended to get the digestive benefits without consuming excessive calories. Introduce them gradually to allow your system to adjust.

Yes, soaking almonds removes the enzyme inhibitors and tannins in the skin that can sometimes irritate the stomach lining. This makes them easier to digest and can improve nutrient absorption, especially for those with sensitive stomachs.

While almonds contain magnesium, which can have a laxative effect, you would have to eat a very large quantity to cause diarrhea. Eating too many at once could lead to some digestive upset, but a moderate serving size is unlikely to cause issues.

A King's College London study found that while both whole and ground almonds (similar to butter) increased beneficial butyrate, the whole almond group experienced a more significant increase in stool frequency. This is likely because the fats in whole almonds are less digested and reach the colon.

Eating a handful of whole, raw almonds is a simple and effective method. Soaking them overnight before eating, or adding them to oatmeal, yogurt, or salads, are also excellent ways to boost your daily intake.

No, while fiber is a major factor, the benefits also come from other components. Almonds are a good source of magnesium, which has a laxative effect, and their prebiotic properties feed beneficial gut bacteria.

Eating soaked almonds on an empty stomach in the morning is often suggested to maximize nutrient absorption without interference from other foods. However, a handful of almonds as a snack anytime during the day can still provide significant digestive benefits.