Can Almond Milk Constipate You? A Dietitian Answers

There are endless amounts of milk alternatives on the market today, but almond milk was really one of the originals. With its nutty flavour people often question the health benefits. But one question most want to know is, can almond milk constipate you?

Some people do get some degree of constipation with having too much cow’s milk, leaving them left to wonder if almond milk has the same effect.

Well the short answer is no, almond milk does not cause constipation! Almond milk is largely water based at approximately 98% free water in it. Water is a helpful drink if someone is having constipation, so almond milk can actually be beneficial to someone suffering from constipation.

If you find yourself suffering from constipation and you’re a regular almond milk drinker, let me explain a bit more about constipation to help you! As a Registered Dietitian I can actually help you prevent future constipation with the help of almond milk.

Glass of almond milk with almonds and leaves and a towel laying on a counter beside it.

What is Almond Milk?

Almond milk is a plant based drink that is made from almonds and water. It has a unique watery nutty flavour to it, imparted by the use of almonds. But let’s call it for what it is, it’s almond water, not milk.

It is made by soaking almonds in water and then pulverizing the almonds to a liquid. The liquid is then strained and the solid particles of almonds that are leftover are taken out. Leaving it with a thin water like texture to it.

It is a very popular drink among people looking for a low calorie, lactose and dairy free milk alternative. Naturally it does not have any milk ingredients making it an option for vegetarians and vegans as well.

On average most commercially made almond milk contains less than 2% actual almond content, the rest is water.

Does Almond Milk Cause Constipation?

Almond milk does not cause constipation. There is no evidence to suggest that almond milk will increase constipation in people. Because almond milk is 98% water which actually makes it a great beverage to relieve constipation.

Water helps to draw fluids into the bowels and move food and waste through the digestive system faster and easier. When waste products have more water in it, it makes the poop softer and easier to push out.

This can really help someone who suffers from constipation. So if you are suffering from constipation and are looking for a drink besides water to help, almond milk can be a great addition to drinking throughout the day.

Does Calcium in Almond Milk Cause Constipation?

Some people find that calcium causes constipation or contributes to it. But research does not currently support this.

Almond milk also only has around 325 milligrams (mg) of Calcium in it, and the daily recommended intake for adults is approximately 1200 mg. With that low level of Calcium, it is unlikely to have any major impacts on an individuals digestive system.

Having a regular dose of calcium from milk daily can lead to great long term health outcomes, and will not contribute to constipation. Calcium actually has strong health benefits such as building strong bones, preventing osteoporosis, helps with nerve function, and muscle function.

Nutrition Facts of Almond Milk

Almond milk is fortified with vitamins and minerals, as it does not naturally contain a large amount. Because almond milk is made with a minimal amount of almonds, and a large water content, the nutrient contents are quite low.

But here is the nutritional breakdown of almond milk.

Per one cup of almond milk it contains:

  • 60 Calories
  • 2.5 grams of Fat
  • 8 grams of Carbohydrates
  • 7 grams of added Sugar
  • 1 gram of Protein
  • 10% Daily Value of Vitamin D
  • 35% Daily Value of Calcium
  • 25% Daily Value of Vitamin E
  • 15% Daily Value of Vitamin A
almond milk versus cow's milk nutrition analysis, consistent with the article.

Almond Milk Health Benefits

Let’s take a quick look at the top 4 health benefits of almond milk!

Constipation Relief

Almond milk can reduce bouts of constipation and can be a good alternative to water to stay hydrated and relieve the risk of constipation. Limiting almond milk consumption to 1-2 cups per day is likely all you need.

Low in Calories

Almond milk is notably lower in calories compared to traditional cow’s milk. This makes it an excellent choice for those managing their weight or calorie intake. Opting for unsweetened almond milk maximizes this benefit, as it contains minimal added sugars.

Heart Healthy

With its low saturated fat content, almond milk is a heart-healthy alternative to dairy milk. It contains heart-friendly monounsaturated fats, which can help maintain healthy cholesterol levels. This contributes to overall cardiovascular health, making it a wise choice for those looking to support their heart.

Bone Health

Fortified almond milk is a good source of calcium and vitamin D, nutrients essential for bone health. These fortifications ensure that almond milk can contribute to maintaining strong and healthy bones, similar to dairy milk, making it a valuable option for those on dairy-free diets.

Ways to Relieve Constipation

Constipation is not usually caused by just one factor. Drinking almond milk will not by itself cause constipation. An overall diet and lifestyle will cause constipation.

Here are a few ways to change your diet and lifestyle to relieve constipation!

High Fiber Diet

A diet that is rich in fiber can help to reduce bouts of constipation. Fiber is a nutrient in fruits, vegetables, beans, legumes, that increases the bulk of stool, the frequency and can make it easier to poop. If your diet has few dietary sources of fiber, this can increase the risk of being constipated.

For adult men and women, the recommendation is to have 25-30 grams of fiber per day!

Increasing Water

Drinking enough fluids during the day, largely water, helps to make it easier to poop and more frequently. If you have a high fiber diet but are dehydrated this can make pooping very difficult. Poop needs water and fluids to soften stool.

If you’re increasing your fiber, make sure you’re getting adequate fluids as well. At least 6-8 cups for adults.

Adding Exercise

Physical activity can make it much easier to relieve constipation and keep your bowels moving regularly. Research suggests that people who suffered from chronic constipation that added regular physical activity had significant benefits improving their constipation symptoms.

This can be as simple as adding a 20 minute walk, doing home stretching exercises, or doing regular exercise classes.

A Glass of Juice

There is research that suggests that Apple Juice and Pomegranate Juice can aid in relieving constipation. These two drinks have a high sorbitol content in them, which is a sugar alcohol. This helps to draw more fluid into the bowels to help make going to the bathroom easier.

Check out; Does Apple Juice Make You Poop? and Does Pom Juice Make You Poop? to find out more!

Adding Probiotics

2022 research suggests that adding daily probiotics to your diet can help to relieve constipation as well. You can find great probiotics in a daily bowl of yogurt, kefir, or supplements. But always check with your Doctor before starting a new regimen.

A Dietitian’s Final Analysis

Despite having milk in the title of this drink, it is not to be considered a milk alternative. Almond milk is simply a water based drink with a small amount of almonds or almond paste added to it to add a nutty flavour.

That being said, there is nothing wrong with wanting to add 1-2 glasses per day of almond milk to ones diet. It can be a great source of hydration, and in addition to an overall diet rich in fiber and water, it can help to relieve constipation.

If we compare it to cow’s milk, the body absorbs the nutrients at a much higher quantity in cow’s milk. So it should not be considered an alternative source of Calcium, Vitamin D, or Protein.

The nutrition facts show that almond milk, while a fine drink if you want it for taste, doesn’t have any big nutritional value.

Closing Thoughts

There is nothing inherently wrong with having a glass of almond milk per day if you enjoy the taste of it. Almond milk will not cause constipation. It can be a great source of hydration that can help to keep your bowels moving, and in combination with drinking enough. fluids, can actually benefit constipation.

Other Articles That You May Find Helpful

Does Oat Milk Make You Poop? A Dietitian Answers.

Does Pom Juice Make You Poop? A Dietitian’s Expert Recommendations.

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Michelle Saari is a Registered Dietitian based in Canada. She has a Master's Degree in Human Nutritional Sciences and is a passionate advocate for spreading easy to understand, reliable, and trustworthy nutrition information. She is currently a full time online entrepreneur with two nutrition focused websites.

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