Which Fruit Is Good For Constipation
Sooner or later, it happens to most everyone â constipation. If youre looking for a natural alternative to taking a medicinal laxative, certain kinds of fruit can often relieve constipation by virtue of their fiber and sugar content. Eating fruit with laxative effects, along with drinking plenty of fluids and participating in regular physical activity, can usually get things moving again in short order.
Prunes are the superfruit when it comes to relieving constipation. The laxative effect of prunes is due to high concentrations of the naturally occurring sugar sorbitol and plant fiber. Your intestines cannot break down sorbitol. When you eat sorbitol-rich fruit, the undigested sugar pulls large amounts of water into your intestines, which helps push the stool through and promotes bowel movements. This effect is so predictable that manufactured sorbitol is sometimes used as a medicinal laxative. The high fiber content of prunes adds stool bulk, which also promotes movement of fecal material through your bowels.
An apple a day keeps the doctor away, and may help alleviate your constipation. Like plums, prunes and pears, apples contain sorbitol and natural fiber. Whole apples with the peel provide you with more fiber than peeled apples or applesauce. Drinking apple juice with meals may also help alleviate constipation.
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Ways To Add Prune Juice To Your Diet
There are a lot of different ways you can start consuming more prune juice. Drinking one to two cups a day should be enough to feel a difference. Many people find it convenient to drink it with their breakfast each morning.
If you dont care for the juice, then eating the whole, dried prune can be a great alternative. Some parents even like mixing in prunes with nuts and other healthy snacks to make a healthier version of trail mix.
How To Add Prunes To Your Diet:
There are plenty of different ways to enjoy the prune as part of your diet: from smoothies to salads and soups to savory dinner dishes. Prunes can even be used as a sugar and fat substitute in baked goods, Dr. Hooshmand shares.
Enjoy this yummy dried fruit by itself or try it in a variety of different ways:
- Use prunes alongside your favorite variety of nuts in a healthy homemade trail mix
- Add chopped prunes as a topping to oatmeal or yogurt
- Incorporate prunes in stews or tagine for a sweet savory twist
- Add a prune or two to your morning smoothie
- Toss chopped prunes into salad alongside your favorite veggies and vinaigrette
- Use prunes for natural sweetness and fiber in energy bites
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Butter And Prune Juice To Get Rid Of Constipation
You Will Need
What You Have To Do
You can drink orange juice if you do not have any apple juice available.
How Often You Should Do This
Do this in the morning to relieve constipation.
Why This Works
This is a very effective remedy for those who suffer from chronic constipation or have not had bowel movement for 2 to 3 days. It kickstarts bowel movement even if you are suffering from a particularly severe case of constipation .
Top 5 Health Benefits
1. May support bone health
Including prunes in your diet may be beneficial for maintaining healthy, strong bones. In fact, animal studies suggest prunes are effective at not only preventing bone loss but helping to reverse it too. This makes them especially relevant for mid-life adults who may be at risk of osteoporosis.
2. May promote a healthy heart
A plentiful source of fibre, prunes are especially rich in a soluble fibre called pectin, which may help balance cholesterol levels. However, its not just the fibre which is beneficial the protective antioxidant properties of prunes appears to also help lower blood pressure as does the vitamin and mineral contribution, particularly the high levels of potassium.
3. May reduce the risk of type 2 diabetes
Eating fruit in its whole form, such as prunes, is associated with a reduced risk of type 2 diabetes. There are a number of explanations for this including their high fibre content, their rich phytochemical levels and micronutrient contribution. Furthermore, despite their sweet taste prunes dont actually cause the typical rise in blood sugar and insulin seen after eating sweet foods.
4. May slow the ageing process
Prunes may help slow the ageing process, they do this thanks to their exceptionally high antioxidant levels, which is thought to be as much as twice that of other fruit and vegetables.
5. Supports digestive health
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How Do Prunes And Their Juice Help Relieve Constipation
Nowadays, especially in the longer term when laxatives may not be appropriate, many people are turning to foods and more natural options to help relieve constipation and this is where prunes come in. In todays bowel-tastic blog post I discuss why prunes and prune juice are so popularly used to ease constipation, and whats the best approach.
Difference Between Prune Juice Vs Whole Prunes For Treating Constipation
Prune juice and whole prunes work differently to treat constipation. Prune juice contains sorbitol and fiber, which help to soften the stool and make it easier to pass.
Whole prunes also contain sorbitol but have an even higher amount of insoluble fiber, which helps add bulk to the stool. This can be helpful for people who are struggling with chronic constipation.
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How Many Prunes Should I Eat For Constipation
Ensure that you stay hydrated by drinking 48 ounces of prune juice in the morning, as a first-line therapy for constipation. If you prefer eating prunes, start with 3 or 4 prunes daily for mild constipation and increase this number over the course of a few weeks.
If youre not constipated, you may want to consider taking a probiotic supplement, such as Lactobacillus acidophilus or Bifidobacterium longum. These probiotics have been shown to help reduce the symptoms of irritable bowel syndrome in people with IBS.
What Is The Right Dosage Of Prune To Treat Constipation
If you are wondering how many prunes for constipation one should take, here is your answer! General recommendation for constipation is 50gm dried prunes in a day. Approximately, 7 medium sized prunes will weigh 50gms. The amount of prunes should be adjusted as per your constipation state.
Mild Constipation: 3 4 prunes per day is enough to provide relief.
Moderate Constipation: 6 9 prunes per day is advisable. This dosage can also be used if you want to start a bowel movement even when you are not particularly constipated.
Severe Constipation: 10 12 prunes per day. If this dosage is not working for you, then consult a doctor right away.
Note: Sometimes, having more than required doesnt provide results. Adding more fiber doesnt always stimulate a bowel movement. In fact it dehydrates the body which worsens the problem. So, it is very important to stick to the right amount of prunes consumption per day. It is advisable to start with a lower dose and increase as required.
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Prune Juice To Treat My Constipation
If youre constipated or just having trouble with regular bowel movements, it may be time to look for a method to ease your digestion.
Prunes, now officially named dried plums, and prune juice are great options for relieving constipation and helping you stay regular. Even better, they help your body function in a variety of ways and can even prevent the onset of certain conditions.
Keep reading to learn about the benefits of adding prunes to your diet.
Prune Juice For Constipated Toddlers
Toddlers may experience severe constipation due to diet changes and psychological reasons. Once this happens, giving them prune juice can help resolve that issue. Depending on the severity of constipation, you can provide not more than a cup of prune juice per day.
For kids less than 4 years old, you can start giving half a cup of prune juice per day, preferably in the morning, and continue the dosage for at least 3 days and observe constipation relief. However, if you notice no changes, restart the dosage for another 3 days.
For kids 5 years old and above, a quarter cup of prune juice a day should be beneficial. Following the same steps indicated above, you should see an improvement in a week. However, if no improvements are observed, you can increase the dosage to a cup per day. Giving prune juice in the morning is also advised.
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Prune Supplements Can Soften Stools
A study published in the Korean Journal of Community Nutrition in 2008 found that prune supplementation is effective for energy, fiber, and water, which helps relieve constipation symptoms in adults.
The prune supplementation softened the stools and decreased the pain and length of time involved in a bowel movement.
Effects Of Drinking Prune Juice Says Dietitian
Prune juice is a beloved staple when constipation strikes, thanks to the naturally occurring sorbitol found in these fruits. But leaning on naturally sweet juice can do so much more for your health than just help you go number two when your body needs a little more support in that department.
According to the Center for Disease Control and Prevention, roughly 90% of Americans are not meeting their fruit and vegetable needs, leaving a large group of people vulnerable to experiencing potential nutrition gaps. And since the Dietary Guidelines for Americans recognizes that 100% fruit juice, like prune juice, provides key nutrients and hydration, including prune juice in a healthy diet can help people meet their fruit quota as long as at least half of the recommended amount of fruit still comes from whole fruit instead of juice options.
Prune juice isn’t just an easy way to sneak some fruit into your diet. This beverage popular amongst pregnant moms, elderly adults, and other groups that need a little extra help in the bathroom department, is chock-full of key nutrients that support our overall health.
Specifically, one 8-ounce serving of Sunsweet Amaz!n Prune Juice contains:
- 4 grams of fiber
- 10% DV potassium
So, if you are a fan of prune juice and you choose to drink it frequently, here are some side effects you can expect to experience. Read on, and for more, don’t miss The #1 Best Juice to Drink for a Long Life, Says Dietitian.
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Pears Plums And Apples For Constipation Relief
- With the skin, an average pear provides 5 to 6 grams of dietary fiber to regulate the digestive system.
- Pears also are great for babies with constipation. Look for baby foods with pears as an ingredient, and pear juice can also aid constipation in infants.
- Fresh plums do not have much fiber, but dried plums prunes have as many as 12 g fiber per cup and are excellent for relieving constipation.
- One large apple has more than 5 g fiber.
Helps Maintain Normal Heart Health
Prune juice has the potential to help your body maintain a healthy heart in several different ways. Prunes can have a positive effect on cholesterol levels, blood pressure, and even plaque buildup.
One study followed participants who consumed prunes every day for a year. Total cholesterol levels were lowered by up to 8% at the end of the experiment. Another study conducted over a much shorter period still showed lowering effects for those with high cholesterol. Participants consumed 12 prunes a day for the eight-week study and significantly lowered their LDL cholesterol otherwise known as bad cholesterol.
Like cholesterol, blood pressure is a concern for those looking to maintain optimal heart health. Prunes have a long history of use for blood pressure in countries like India and Pakistan, and modern research is confirming some of these potential benefits. Several animal studies have shown that prune extracts contributed to lower blood pressure in mice.
Prunes may also help prevent some common heart concerns such as plaque buildup on arterial walls, and promote long-term heart health through their abundance of antioxidants, potassium, and vitamin K.
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You May Have Regular Bowel Movements
Unlike prunes, prune juice can be devoid of fiber due to filtration before bottling, depending on the brand you choose. But the lack of fiber shouldn’t stop you from looking to prune juice as a constipation solution.
Prune juice naturally contains sorbitol, a sugar-like substance similar to glucose. But unlike glucose, which is absorbed quickly by the body, sorbitol is absorbed slowly. This slow absorption feature allows sorbitol to increase the moisture content of the stools, ultimately resulting in the easier passage of bowel movements.
Results from a study published in Critical Reviews in Food Science and Nutrition showed 25 grams of sorbitol to be an effective dose when a laxative effect is desired. Since one serving of prune juice contains 10.5 grams of sorbitol, including a glass into your daily habits can help you meet that effective dose in a simple way.
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What Can I Do If I Become Constipated
The first thing to try is to increase the fiber in your diet, drink a lot of water, and exercise regularly. You can also try prunes and prune juice, as these things help to speed up elimination. If these things do not help, see the safe medications page during pregnancy. If you are unable to pass a bowel movement, have severe abdominal pain or rectal bleeding, you should contact your physician.
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Prune Juice Side Effects
While prune juice can be a great addition to your diet, as with many things it’s often a good idea to start slowly and with caution as there can be some negative effects.
Side effects can include:
Sorbitol in prunes and prune juice can cause gas and bloating.
This may sound contradictory, however, its important that you drink enough fluids when adding prune juice to your diet.
Give your digestive system time to adjust by adding prunes to your diet in moderation, which should see symptoms of gastrointestinal upset reduced.
If you are looking where to buy prune juice, then look no further.
16 March 2021
Is It Ok To Drink Prune Juice Everyday
People who drink half a cup of prune juice a day usually dont have trouble with regular bathroom use. Prune juice has high levels of both vitamins and minerals. Lowering the effects of free radicals, which can damage DNA and cause cancer, and balancing the levels of sodium in the blood are some of the benefits of Potassium. If youre concerned about your health, talk to your doctor.
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Prune Juice Vs Dried Prunes: Which Is Better
Prune juice is extracted from prunes, which are dried plums. Both forms of prunes have digestive health benefits, but the whole fruit may actually be healthier than the juice.
A 100 gram-serving of whole prunes contains nearly 15 grams of sorbitol, a sugar alcohol with a natural laxative effect. On the other hand, a serving of prune juice only has about half the amount of sorbitol.
Whole prunes also pack more dietary fiber than prune juice. Ten prunes deliver 7.1 grams of soluble fiber, more than 28% of the FDAs recommended daily fiber intake. An eight-ounce serving of prune juice has three grams of fibernot bad, but not nearly as much as the dried fruit variety.
Prunes and their juice are also loaded with probiotics, potassium, magnesium, and phenolic compounds, which have antioxidant properties.
For context, prune juice blows other fruit juices out of the water in the fiber department. That includes apple juice, pear juice, and lemon juiceall of which are popular home remedies for constipation.
Not Just Prunes: Foods To Help You Get Regular
Constipation afflicts 42 million people in the U.S.
Not drinking enough water contributes to constipation
Eating a breakfast filled with higher fiber foods will prompt your natural urge to go
Constipation isnt the most glamorous of topics but having it sure isnt fun. For one, its extremely common, afflicting 42 million people in the United States. Each of us has different bathroom habits, but most experts say that three or fewer bowel movements per week could indicate a problem. And although constipation can be caused by medical conditions , medications , and other factors that may be out of your control, for most of us, its caused by what were eating or, rather, not eating, says Elizabeth Blaney, MD, gastroenterologist and clinical assistant professor of medicine at the University of Pittsburgh. The average American gets just 15 grams of fiber a day, though experts recommend at least 25. Most of us dont drink enough water, either, which also contributes to constipation. Get things moving again with the 15 foods that follow.
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What Vitamins & Minerals Are Found In Prune Juice
There are lots of naturally occurring nutrients found in prune juice. Every glass contains an ample blend of vitamins, minerals, and polyphenols that have helped support wellness for centuries. Prunes also contain some lesser-known trace minerals like iodine and boron and provide significant amounts of the nerve-boosting mineral, potassium.
Below is the nutritional breakdown for one cup of prune juice according to the United States Department of Agricultures National Nutrient Database.