Prunes are considered “nature’s remedy” for gastrointestinal problems.
It might only take a quick trip to the juice section of your local grocery store to obtain relief from constipation.
When it comes to causing individuals to poop, prune juice is practically legendary. It is regarded by many as nature’s best cure for going #2. Let’s talk to gastroenterologist Samita Garg, MD, to find out why.
How prune juice is useful
It is undeniable that the sour-and-tangy purple elixir known as prune juice may cleanse a person. Numerous studies have demonstrated that. (See this study that discovered prune juice “significantly increased” urination.)
Pruning juice does not magically cause or prevent constipation, either. It’s a branch of biology.
According to Dr. Garg, sorbitol, a carbohydrate and sugar alcohol present in many fruits, is abundant in prune juice. Plums, including kinds that are dried and made into prunes, are included in that list of fruits.
By bringing water into your colon, sorbitol aids in your victory over constipation. This moisture softens lumpy, hard feces that is clogging your system and has a laxative impact.
Additionally, prune juice has a lot of fiber, which helps to improve bowel control and hasten the passage of feces through the intestines.
In fact, studies suggest that when it comes to increasing stool frequency and consistency, prune juice may be superior to psyllium (a fiber laxative found in many over-the-counter medications).
Do prunes help with constipation?
Prune-controlled stoppage help doesn’t simply stream out of a glass. Eating dried prunes can give a similar impact. One concentrate even presumed that dried prunes “ought to be considered as a first-line treatment” for gentle to direct obstruction.
Contrasted with prune juice, dried prunes offer:
- Over two times how much sorbitol in a similar serving size.
- Higher fiber content (as some fiber is lost during the squeezing system).
Conclusion: Both prune juice and dried prunes can cause you to have diarrhea. Advice from Dr. Garg? Given the higher fiber content of the actual fruit, which is excellent for your GI tract, “I always prefer the actual fruit over the juice.”
Additionally, if prune juice is drunk in significant amounts, the sugar and calories may be a problem. Registered dietitians frequently make the comparison between the sugar content of 100% fruit juice and soda.
Other benefits of prunes
Prunes provide much more than just digestive benefits. The fruit is a good source of the following vitamins, nutrients, and antioxidants, all of which are beneficial to the body:
- Iron
- Manganese
- Potassium
- Vitamin A.
- Vitamin C.
- Vitamin K.
How much prune juice is too much?
Prunus juice is an example of something that can have “too much” of a good thing.
Adults who are attempting prune juice for the first time typically start with a morning serving of half a cup (4 ounces). According to research, consuming as little as 2 ounces of prune juice each day can promote more bowel motions.
If your system responds favorably, a second half-cup serving before bedtime can be worthwhile. (Roughly speaking, five dried prunes are equal to half a cup of juice.)
Reduce the quantities in half for younger kids to help with constipation.
Dr. Garg says, “Start slow.” “It’s best to start small, with just a few prunes or a little drink, and see how it goes.”
Additionally, you’ll notice very soon if you consume too many prunes or prune juice. It may result in:
- Diarrhea
- Bloating
- Flatulence (aka, gas).
Treating constipation
You’re not alone if you’re experiencing problems going potty. According to estimates, 1 in 6 adults worldwide, or 16% of the adult population, experiences constipation. Age also often makes the problem worse.
(While individual “go” frequency varies, being constipated is generally defined as having less than three bowel motions per week.)
One of the various at-home treatments for constipation that can have the appropriate laxative effect is prune juice. You may experience more regular bowel movements by taking simple measures like changing your diet, drinking enough water, and lowering your stress levels.
Your defecation habits may change as a result of anything as basic as a morning cup of coffee. (The chemicals in coffee might quickly cause you to feel the urge to relieve yourself!)
According to Dr. Garg, there are numerous ways to treat constipation problems through your daily routine and nutrition. Your bowel motions can be benefited by eating adequate fiber, exercising, reducing stress, and getting enough sleep.
If constipation suddenly develops into a new health problem or if you:
- See blood in your stool.
- Begin losing weight unintentionally.
- Experience severe pain with bowel movements.
- Go more than three weeks with constipation.
Disclaimer
The information provided at this site is only meant for educational purposes and is not meant to replace medical care from a qualified health care provider. The reader should speak with their doctor to assess whether the information is suitable for their condition due to individual needs that are specific to them.
