“Prunes do help with constipation due to their 12 grams of insoluble fiber (in just one cup) and the natural laxative sorbitol,” says Maegan White, RDN, a diabetes educator and traveling wellness blogger.
Yes, 3 prunes a day can help with constipation. Prunes are high in dietary fiber, which helps to promote healthy digestion and regularity. Eating 3 prunes a day can help to soften stool and aid in passing a bowel movement.
In a 2022 study , 84 people with chronic constipation took 54 grams (g) of either prune juice or a placebo each day. After 8 weeks, those who took the prune juice had softer stools and more frequent bowel movements than the other group.
Prunes have fiber as well as fructans and sorbitol, fermentable sugars that can have a laxative effect.
The insoluble fiber in prunes can cause or worsen diarrhea.
This is why you need to avoid them when you have diarrhea (2). There have also been certain cases of people who had experienced diarrhea post the ingestion of prunes and prune juice (3). This can be attributed to the laxative property of prunes.
“For people who don't like prunes or prune juice, apple juice can be an alternative.”
“Prunes do help with constipation due to their 12 grams of insoluble fiber (in just one cup) and the natural laxative sorbitol,” says Maegan White, RDN, a diabetes educator and traveling wellness blogger.
Some people find stewed prunes more effective than prune juice, while others find the opposite. Second, it depends on how you're using them. If you're looking for a natural laxative effect to help with constipation, stewed prunes are a better option than prune juice because they contain more fiber.
Prunes are a good source of fiber, which helps to lower cholesterol and your risk of heart disease. Eating prunes before going to bed is connected with lower blood pressure, as they decrease plaque buildup and bad cholesterol and limit inflammation in your body.
He recommends that people with a sorbitol sensitivity therefore only eat a small amount of prunes to “test the waters first”. “Eat one or two prunes a day and then, if that has an impact, curb your intake. Or, [if there are no effects], slowly increase the quantity to three, four or five.”
Try natural laxatives that work fast for constipation relief, which include: aloe vera, leafy greens, chia and flax seeds, high fiber fruits, probiotic foods, and coconut water. Also make sure to drink plenty of water/fluids when consuming natural laxatives, since these work with high fiber foods to help soften stool.
Prunes are high in both fibre and sorbitol, and these components both promote laxation in people with constipation. However, sorbitol is also a FODMAP, and may trigger unpleasant symptoms in some people with IBS.
Dulcolax® Liquid Laxative works naturally with the water in your body (stimulant free) to provide gentle, fast-acting constipation relief in as little as 30 minutes (30 minutes to 6 hours).
Fecal impaction often occurs in people who have had constipation for a long time and have been using laxatives. The problem is even more likely when the laxatives are suddenly stopped. The muscles of the intestines forget how to move stool or feces on their own.
Dairy Products
“On the opposite end of the spectrum, fermented dairy products such as yogurt or kefir can improve gut health and may decrease the likelihood of constipation,” she notes.
Potential Risks of Prunes. Eating too many prunes and other dried fruits, like raisins and figs, can lead to or worsen diarrhea due to their high fiber and sorbitol content. Both can have a laxative effect on the body.
Generally speaking, you can go about five days without pooping before you run into the risk of serious health issues like fecal impaction, hemorrhoids, or a bowel perforation. That said, there isn't a magic number of days to set a countdown for.
Eating When you Have Constipation. Try these things to relieve your constipation: Do not skip meals. Avoid processed or fast foods, such as white breads, pastries, doughnuts, sausage, fast-food burgers, potato chips, and French fries.
Foods that help ease constipation
Consider adding some the following fibre-rich foods to your diet to help ease constipation: High fibre cereals such as: bran flakes, Weetabix, porridge, muesli and shredded wheat. Whole grains.