Although it may not be the most glamorous topic, constipation is not enjoyable. The condition affects 16% of Americans, making it incredibly widespread.
So, Do Prunes Make You Poop Right Away?
You might wonder if you suffer from constipation; do prunes make you poop the right way? Often home remedies are the first line of treatment for constipation. Prune is one of the most popular alternative treatments for constipation. They are high in fiber content, making your feces bulkier so it can travel more easily. The fiber content of prunes is estimated to be 1 gram. Additionally, prunes contain fructans and sorbitol, two fermentable carbohydrates that may have laxative effects.
Prunes vs Prune Juice
Prunes, which are dried plums, are used to make prune juice by manufacturers. Even while drinking prune juice could help people suffering constipation, whole prunes might be a better option.
At 14.7 g of sorbitol per 100 g of dried fruit, prunes have more than double the quantity of sorbitol in prune juice. Prunes are also significantly higher in fiber, which helps stools move through the digestive system.
A serving of 10 prunes, or around 100 g, has 7.1 g of fiber. This amount represents 28.4% of the Food and Drug Administration’s (FDA) daily fiber intake recommendation of 25 g per 2,000 calories.
According to research, consuming prunes regularly may help avoid constipation and lower the risk of colon cancer. Pruning compounds also have antibacterial effects in the urinary and gastrointestinal systems.
What Are the Other Benefits of Taking Prune?
Regularly consuming prunes and prune juice may improve a person’s health in various ways besides only alleviating digestive issues. According to studies, prunes may be beneficial for the following:
- Prunes help in boosting the sensation of fullness to decrease total food intake. This helps control obesity.
- They help in the reduction of diabetes risk
- They help cardiovascular disease prevention
- Prunes help in limiting the development of microorganisms in the urinary system and gastrointestinal system
- They help in maintaining bone density
- Prunes have also historically been used to cure fever and jaundice
How to Consume Prune Juice
Regarding the usage of prune juice for constipation, there are no established rules. This is due, in part, to the fact that the majority of studies on the benefits of dried plums have concentrated on the whole fruits rather than the juice.
However, in at least mild constipation, consuming 125 milliliters, or roughly half a cup twice daily, is an efficient laxative.
Risks and Adverse Effects of Prune
Consuming prunes or prune juice is a constipation treatment with minimal risk. An increase in flatulence, or gas, is the most typical adverse effect that people report.
Prune juice is also heavy in sugar and calories, with each cup of canned juice having 182 calories and 42.11 g of sugar. Increased risk of weight gain and blood sugar issues might result from consuming too much sugar.
However, even though the entire fruits are still loaded with sugar and calories, research indicates that they have little impact on insulin and blood sugar levels.
Other Home Remedies
Usually, a doctor will advise constipation patients to start by altering their diet and way of life. Additionally helpful are over-the-counter medications.
Home remedies for constipation include the following:
- Dietary Modifications
A high-fiber diet can speed up the passage of stool through the digestive tract.
You can increase your fiber intake by eating one of the following:
- Vegetables and fruits
- Rice, pasta, whole grain bread, and cereal
- seeds and nuts
- Legumes, including lentils, beans, and peas
Additionally, a person would want to think about avoiding products like dairy, processed foods, and refined grains like white bread and white pasta that can cause constipation.
Small, frequent meals may also be beneficial because eating regularly might encourage bowel movements.
Constipation can be treated and avoided by drinking plenty of water. People should try to consume water to satisfy most of their fluid requirements.
Additionally, it is suggested to minimize or avoid caffeinated beverages like coffee, tea, and cola because they may exacerbate dehydration.
Constipation can also be caused by not exercising enough.
According to the Department of Health and Human Services, adults should engage in at least 150 minutes of moderate-intensity physical exercise each week. This activity can be spread throughout the week and involve a wide range of activities, including brisk walking, cycling, running, and participating in sports.
- Toilet Habits
Never attempt to put off having a bowel movement longer than is required. When the desire strikes, one should immediately go to the bathroom and take time passing the stool.
Having a bowel movement at the same time every day can help some individuals become more regular.
Constipation may also worsen if bowel movements are hurried or delayed.
- Probiotics Supplements
Probiotics are yeast and bacteria that help improve intestinal health. They might also work well as a natural remedy for constipation.
Taking products containing probiotic bacteria, such as Bifidobacterium lactis, might increase the frequency of bowel movements and soften feces, making it easier for people to pass them.
Probiotics are present in many products, including yogurts, vitamins, and fermented foods like kefir and kimchi.
In health stores, these products are commonly available. Online retailers also offer a variety of probiotic dietary supplements.
Some laxatives and stool softeners are sold in pharmacies and health food stores. Examples include:
- Fiber laxatives like psyllium and methylcellulose (Citrucel)
- Lubricant laxatives, like mineral oil
- Magnesium-based laxatives, like magnesium citrate and milk of magnesia.
- Stimulant laxatives, such as castor oil, bisacodyl (Correctol), and senna compounds (Senokot)
- Stools softeners like docusate
If not treated, the common condition of constipation can negatively impact a person’s quality of life.
For some people, especially those with moderate episodes of constipation, prunes may be a good and risk-free treatment. However, because these fruits are high in calories and sugar, it is advisable to eat them in moderation.
Constipation can also be treated at home by increasing fiber intake, staying hydrated, exercising more, and taking probiotics. Additionally, a doctor might advise a brief course of laxative use.