If you experience difficulty with
bowel movements, it's common advice to consider consuming prune juice or eating
prunes to alleviate the issue. While it might sound like a remedy passed down
through generations, the use of prunes for relieving constipation is actually
supported by medical professionals. Dr. Nathan Wood, an instructor of medicine
at Yale School of Medicine, affirms the effectiveness of prunes, stating,
"Prunes have been an at-home remedy
for constipation for generations, and for good reason. They work."
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| Prunes are so effective at treating constipation because they have three different components that help you poop |
Prunes are effective in addressing constipation through three distinct mechanisms. They contain two types of fiber and fermentable sugars, each contributing to relieving constipation in different ways, as explained by Dr. Nathan Wood.
Firstly, prunes contain soluble
fibers that absorb water, forming a gel-like substance, which softens stools
and facilitates easier passage, according to Dr. Alexander Jow, a
gastroenterologist.
Secondly, prunes contain insoluble
fiber, which moves through the digestive tract largely intact, creating bulk
that accelerates the movement of materials through the intestines.
Thirdly, prunes contain sorbitol, a
natural fermentable sugar. Sorbitol, along with other fermentable sugars, has a
mild laxative effect by drawing water into the intestines, softening stools,
and stimulating bowel movements.
While other foods also provide fiber and sorbitol, prunes stand out due to their concentrated content, with one prune containing approximately 0.7 grams of fiber, making them a uniquely effective choice for addressing constipation.
Which is more effective: Consuming whole prunes or drinking prune juice?
Both prune juice and whole prunes
are effective in addressing constipation, according to Jow. However, there are
notable differences to consider.
Whole prunes have a higher fiber
content since the juicing process removes some. An 8-ounce serving of prune juice
contains about 2.5 grams of fiber, whereas a serving of 10 prunes contains
around 6 grams of fiber. Additionally, whole prunes have double the amount of
sorbitol in the same serving size compared to prune juice.
Another advantage of whole prunes
is that they contain less sugar and calories compared to prune juice. While
this may not be significant for occasional consumption of prune juice, it can
accumulate over time.
In summary, both prune juice and whole prunes effectively aid in relieving constipation. If you have a preference for the taste of prune juice, you will still experience the laxative benefits, but whole prunes are considered a healthier choice. Additionally, fewer servings of whole prunes are needed to achieve the same amount of fiber and sorbitol.
What is the timeframe for prunes to provide relief from constipation?
The duration for prunes to
alleviate constipation can differ among individuals, spanning from "a few hours to a day," according to
Jow.
To facilitate the process, Jow
recommended, "It is crucial to
maintain adequate hydration by drinking plenty of water while consuming prunes.
This helps enhance the effectiveness of the prunes and supports the optimal
function of the digestive system."
How many prunes are necessary to initiate bowel movements?
The quantity of prunes required to address constipation "varies depending on age and severity," noted Jow. For children, he recommends administering one to two prunes or 2-4 ounces of prune juice per day. In the case of adults, Jow suggests initiating with three to five prunes or half a cup of prune juice daily, either once or twice a day.
Is it possible to consume an excessive amount of prunes?
When dealing with constipation, the
temptation to consume an entire container of prune juice or indulge in numerous
dried prunes may arise, especially if the recommended amounts prove
ineffective. However, Jow advises caution.
"Eating too many prunes is possible," leading to undesirable
side effects, he cautioned. "Excessive
fiber can result in gastrointestinal discomfort, bloating, gas, and even
diarrhea. Sorbitol, being a natural laxative, can lead to increased bowel
movements and diarrhea when consumed in large quantities," explained
Jow.
Given individual variations in
reactions to prunes, Jow suggests initiating with a small quantity and
gradually increasing intake until the desired effect is achieved.
Wood also highlights a caution,
noting that prunes, like all dried fruits, are rich in sugar and calories.
Therefore, individuals with "advanced
or uncontrolled diabetes" are advised to opt for a sugar-free
over-the-counter laxative.
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