Experiencing challenges with bowel movements each morning or having fewer than three stools per week may indicate constipation. Incorporating foods high in fibre into your diet can facilitate easier bowel movements. Fruits, whole grains, legumes, and vegetables are excellent sources of fiber that can assist in promoting regularity. For a more targeted approach, consider consuming prunes, which are well-known for their effectiveness in alleviating constipation. These dried plums are abundant in fiber and are recognized for their natural laxative effects. They can be enjoyed whole or transformed into a nutritious juice to enhance digestive health.

Should you have prunes for constipation relief?

"Yes, you can have prunes for constipation relief," says dietician Ekta Singhwal. A 2014 review, published in the Alimentary Pharmacology & Therapeutics journal, showed that prunes can help to improve stool frequency and consistency. Here's how eating prunes for constipation relief may work for you:

• Rich in fibre: "The dried plums have fibre which can add bulk to the stool and promote bowel movements," says the expert. Hundred grams of dried plums have 7.1 grams of fibre, according to the United States Department of Agriculture.
• Contains sorbitol: It also has sorbitol, which is a type of carbohydrate used as a laxative agent. It draws water into the intestines, softens the stool and makes it easier to poop.
• Has phenolic compounds: The superfood also contains phenolic compounds, mainly neochlorogenic and chlorogenic acids. "These compounds that act as antioxidants can stimulate the gut, improve digestion, and lead to better bowel movements," says the expert.

How to consume prunes for constipation relief?

You can enjoy prunes for constipation relief in various ways:

• Eat them whole: Consuming them whole as a snack is a direct way to increase your fibre intake, and add bulk to your poop.
• Soak them: Soaking the superfood in warm water overnight can soften them, making them easier to digest.
• Prune juice: Eating them whole is great, but if you don't want to do that, then drinking the juice is another effective option. A 2022 study, published in The American Journal Of Gastroenterology, showed that consumption of prune juice was effective in treating people with constipation. Researchers found that they did not have constipation symptoms, and no abdominal discomfort after having the juice.
• Dried plums in different meals: Incorporate the dried plums in your meals by blending them into smoothies with yoghurt or milk, or adding chopped prunes to your bowls of cereals or porridge. You can also make puree, and add to baked goods for an extra fibre boost.

You can eat them at any time of the day, but consuming them in the morning may be more effective when it comes to managing constipation. "It allows the digestive system to process fibre throughout the day, and helps in promoting regular bowel movements," says Singhwal.

Prune juice vs prunes for constipation relief: Which one is better?

Are you uncertain about whether to choose prunes or prune juice for alleviating constipation? Consuming dried plums in juice form can facilitate easier bowel movements. However, experts indicate that whole prunes are more effective than the juice in providing relief from constipation. The entire dried plum retains both soluble and insoluble fiber, while the juice loses a significant amount of fiber during the extraction process. Although the juice still contains sorbitol and may assist with mild constipation, whole prunes offer a more complete digestive advantage, according to Singhwal.

Prunes for constipation: How many should you eat?

The appropriate quantity is influenced by numerous factors. According to Singhwal, "The amount varies based on individual tolerance, but generally, for adults, 4 to 6 prunes per day (approximately 30 grams) are adequate to facilitate bowel movements." For children, a daily intake of 1 to 2 dried plums is sufficient.

Dried plums also serve as a safe and natural solution for constipation during pregnancy. The expert notes, "Many pregnant women experience difficulty in passing stool due to hormonal fluctuations and iron supplements." These dried fruits are rich in fiber, sorbitol, and antioxidants, which can aid in digestion without posing any risk to the fetus. The expert advises that pregnant women should begin with 3 to 4 dried plums daily and increase the amount gradually if necessary.

What are the side effects of eating prunes for constipation relief?

Excessive consumption of dried plums can lead to side effects:

• Dried plums contain sorbitol, which can help to regulate bowel movements. However, consuming too many of them can lead to an excessive water influx into the intestines, resulting in loose stools or diarrhoea. This is because sorbitol acts as an osmotic laxative, pulling in water and softening stools.
• Eating many dried plums will increase your fibre intake which can result in bloating and gas. Consuming large quantities of this superfood suddenly may also lead to abdominal cramps.
• Their natural sugar content can contribute to unintended weight gain.

You can have prunes for constipation relief by eating them whole as a snack or with meals. Having its juice and blending in smoothies with yoghurt or milk are other ways to enjoy this superfood. Just don't go overboard with the dried plums, as they may cause weight gain, bloating, gas, and abdominal cramps.

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