Health

Unlocking the Power of Prunes: Your Ultimate Guide to Relieving Constipation

2025-06-28

Author: Jia

Why Prunes are Your Go-To Constipation Cure

Prunes aren’t just a snack; they are packed with powerful compounds that make them a top choice for battling constipation. Loaded with two types of fiber and natural sugars, prunes provide a three-pronged attack on digestive woes.

The Fiber Factor: Soluble and Insoluble

Let’s break it down: prunes are rich in soluble fiber that absorbs water, morphing into a gel-like substance. This process softens your stool, making it easier to pass, explains Dr. Alexander Jow, a gastroenterologist. But that’s not all—prunes also contain insoluble fiber, which travels through your digestive tract intact, adding bulk that nudges everything along at a better pace.

Sorbitol: The Natural Laxative

On top of fiber, prunes boast sorbitol, a natural sugar with mild laxative properties. Sorbitol draws water into your intestines, helping to soften stools and stimulate those much-needed bowel movements.

Whole Prunes vs. Prune Juice: What’s Your Best Bet?

You might be wondering whether to reach for whole prunes or prune juice. While both can effectively combat constipation, there are key differences. One serving (10 prunes) provides about 6 grams of fiber, while an 8-ounce cup of prune juice offers only about 2.5 grams. Plus, dried prunes pack twice the sorbitol compared to the juice!

Watch the Sugar! Choose Wisely

Another aspect to consider is that prune juice contains more sugar and calories compared to its whole counterpart. If you enjoy juice every once in a while, that’s fine, but be aware of those extra calories adding up over time.

When Will You Be Relieved?

The relief timeline varies by individual, ranging from a few hours to a full day. Dr. Jow suggests staying hydrated with plenty of water while enjoying your prunes to maximize their effects.

How Many Prunes Should You Eat?

The magic number varies by person. For children, start with one to two prunes or 2-4 ounces of juice. Adults may want to begin with three to five prunes or half a cup of juice daily to see results.

Can You Overdo It?

When constipation hits hard, it might be tempting to overindulge in prunes. However, moderation is key. Consuming too many prunes can lead to gastrointestinal upset, gas, and diarrhea due to excess fiber and sorbitol. Dr. Jow advises starting small and gradually increasing your intake to prevent discomfort.

Final Thoughts on Prunes and Constipation

If you have diabetes or are managing blood sugar issues, opt for a sugar-free laxative instead of reaching for prunes, as they do contain natural sugars. Everyone’s body reacts differently, so listen to yours and adjust your intake accordingly.