I certainly am proud of it, because sometimes you feel like a nut, and other times you're it. A nut job if you don't consume nuts or water.
If you make less than seven trips to the bathroom for number two each week, you might be full of it and you might be experiencing constipation. Feeling uncomfortable on the toilet or having hard, dry stools are signs of constipation. While it can be caused by several things, like medication or medical conditions, it’s frequently related to diet. Although constipation is a common condition, the good news is that it can often be resolved with a few small dietary changes. But beware there is a nut recall
Focusing on water and fiber is one of the best ways to relieve recurring constipation. Experts recommend increasing our fluid intake and incorporating high-fiber foods like whole grains, legumes, fruits, veggies, and nuts. According to the Dietary Guidelines for Americans, you should aim to consume between 22 and 34 grams of fiber per day, depending on your sex and age.
In the end, and the bottom line - we all deal with constipation, but if you seem to experience it more often, consider adding almonds—or other nuts—to your diet. Between the fiber, magnesium, and fat content, you’ll be helping your digestion run smoothly. And adding almonds to your dishes can be more exciting than grabbing a handful daily. Try this quick 15-minute Tangy Broccoli with Almonds or for a sweet treat with plenty of protein and fiber,
- Pistachios: One ounce (or 49 pistachios) has 34 milligrams of magnesium, 3 grams of fiber, and 13 grams of fat, most of it unsaturated.9 Some research suggests that pistachios are associated with a healthier balance of gut microbes.
- Hazelnuts: Also called filberts, these tasty nuts are one of the top choices. One ounce (about 21 nuts) has 46 milligrams of magnesium, almost 3 grams of fiber, and 17 grams of fat, primarily heart-healthy monounsaturated.11
- Walnuts: Their high level of magnesium (45 milligrams) and polyunsaturated fats (13 grams out of 18 total grams of fat).12 To top it off, walnuts have 2 grams of fiber per ounce. One study found that eating an ounce and a half of walnuts daily improved the gut microbiome's diversity.13 (Note: This study may be biased as the California Walnut Commission funded it.)
- Pecans: These are one of the better choices if you’re looking for good fiber content. One ounce (or 19 halves) contains about 3 grams of fiber, 34 milligrams of magnesium, and 20 grams of fat, nearly all of which is unsaturated.
Finally, published reports remind everyone to drink plenty of water. The Centers for Disease Control and Prevention advises not to drink more than 48 ounces of water per hour. Keep in mind, too, that there is probably no health benefit to guzzling tons of water.
Whether you’re drinking from a trendy tumbler or a plain old glass, there is no “one-size-fits-all” answer to how much water you should drink in a day. The closest thing the United States has to a water consumption recommendation comes from the National Academy of Medicine, which, in 2004, reported that healthy men usually stay adequately hydrated when they drink at least three liters (nearly 13 cups) of water per day and that women are typically hydrated when they drink at least 2.2 liters (just over nine cups) per day, not including the water they consume via food.