According to a study in Critical Reviews in Food Science and Nutrition, dried plums and their derivatives, such as prune juice, can prevent constipation and may prevent colon cancer. The nutrients found in prunes may also help control obesity , diabetes , and cardiovascular diseases.
Research also shows that using prunes and prune juice can be more effective than other constipation-relieving methods. One study in Alimentary Pharmacology and Therapeutics states that prunes work even better than medications containing psyllium. Another study says that prunes should be used as a first-line therapy for constipation. Dried plums are considered to be very good for your overall health.
Still, both are laxatives because of their high sorbitol content. Dried plums also contain:. Prune juice is an effective remedy for constipation in both children and adults. When giving prune juice to an infant, the Mayo Clinic recommends trying 2 to 4 ounces at a time and adjusting the amount as needed. For adults, drink 4 to 8 ounces of prune juice each morning to stimulate a bowel movement. Shop for prune juice. Also, make sure to talk to your doctor if you begin to experience:.
Want more information about the health benefits of prunes? Click here for 11 other benefits of prunes and prune juice. If you experience constipation from time to time, drinking juice may help provide you with relief.
The nutrient is what increases the bulk of your stool so it can move along on its merry way. One prune has about 1 gram of fiber. They also have fructans and sorbitol, fermentable sugars that can have a laxative effect, she adds. Related: 13 surprising causes of constipation. Read More. One downside to some fruits is that they contain a lot of fructose—fruit sugar—that can cause gas.
That's why Dr. Blaney suggests high-fiber, lower-sugar fruits that don't bring on the bloated tummy, like kiwi. One cup of kiwi offers 5 grams of fiber, plus you'll get other good-for-you nutrients, like more than double your daily vitamin C quota.
It's an easy way to add more fiber into your day—3 cups of air-popped contains 3 grams for just 93 calories. Along with fiber and getting regular exercise, drinking enough water is the most important factor in relieving constipation.
H2O is critical to help stool move easily through the colon. If you're a bit dehydrated, your stool will be harder and more difficult to pass," says Dr. Drink 8 to 10 glasses of water a day, recommends Dr.
Sam, and fill up on foods with a high water content. Just a tablespoon of ground flaxseeds packs in 2 grams of fiber. That may sound like a little, but the beauty of flaxseeds is that they're so easy to throw into everyday eats for a fiber punch. Add a scoop to smoothies, oatmeal, or atop a salad. Note: don't eat flaxseeds whole. Your body can't digest them, which means they'll pass through you without giving you any nutrients. Buy them pre-ground, or throw them in a coffee or spice grinder to get the benefit.
Related: 20 best foods for fiber. Skip the OJ in favor of a big juicy orange. Eldercare at home: constipation: caregiving how tos. Systematic review: the effect of prunes on gastrointestinal function. Aliment Pharmacol Ther. Plums, dried prunes , uncooked. Washington, DC: U. Department of Agriculture. Stacewicz-Sapuntzakis M. Dried plums and their products: composition and health effects—an updated review.
Crit Rev Food Sci Nutr. The study participants found the remedies equally palatable and experienced no symptoms such as postprandial fullness or bloating with either treatment. The laxative mechanism of prunes is not yet fully known but researchers suspect it is likely related to the combination of sorbitol, water-soluble fibre, and polyphenols that they contain. Fibre is a bulking agent known to help with digestion, and sorbitol, which is often used to sweeten sugar-free foods, is known to act as an osmotic laxative, even without any fibre.
Interestingly, some previous studies have shown sorbitol to cause gas and bloating, but subjects in this study did not report these side effects. The researchers recommend prunes as a first-line treatment for mild to moderate constipation; however, they note that their study did not include patients with IBS, severe constipation, or pelvic floor dysfunction.
If you suffer from chronic constipation and are unsure of the right treatment for you, talk to your physician for a specific recommendation. Pompey and Alexander the Great were also unabashed fans.
Plums are still a big hit worldwide; they are the second most cultivated fruit apples fill the number one spot.
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