Constipation is fairly common but it’s never comfortable. Its symptoms include fewer than three stools a week, hard and dry stools, and straining or pain when trying to pass them. It’s a common side effect of medications and unhealthy lifestyle habits, such as dehydration and a diet low in dietary fiber. Fortunately, it can be treated at home with food, water, and some exercise. And the best food for relieving constipation is the ever-reliable dried prune.
Why prunes are the best at relieving constipation
“Several dried fruits are known to help with constipation, but the most well-known are prunes,” says Rabia de Latour, M.D., a gastroenterologist at NYU Grossman School of Medicine, to Eating Well. Prunes, which are dried plums, are very high in insoluble fiber, which isn’t absorbed into the body. Instead, it moves through the digestive system, feeding the healthy gut bacteria and bulking up the stool. And, unlike other fiber-rich fruits, prunes contain sorbitol, a sugar alcohol that can create a laxative effect. They also contain polyphenols, antioxidant compounds that aid digestion.
Prunes are high in fiber
Despite being considered the #1 fruit for relieving constipation, one serving of prunes has only about 11% of the standard daily fiber needs. But remember, “prunes are jam-packed with insoluble fiber, which helps promote bowel movements and keep you regular,” de Latour says. In that regard, dried runes are much higher in fiber compared to similar foods such as raisins.
Insoluble fiber and water
However, insoluble fiber works best when paired with ample water. Since insoluble fiber isn’t digested in the body, it works as “roughage” that goes through the colon, drawing in water as it goes. Hydration is what makes insoluble fiber effective at relieving constipation because it softens the stool, making it easier to digest and pass. Constipation often comes when there’s a piece of hard, dry stool stuck in the intestines.
Read More: 12 Foods To Eat If You Need To Poop
Prunes contain sorbitol
Sorbitol is a sugar alcohol found naturally in prunes as well as dates, pears, and peaches. However, you may be familiar with synthetically produced sorbitol found in sugar-free chewing gum and other candies. In addition to being a sugar-free sweetener, it can have a laxative effect on people. As de Latour explains, “Both sorbitol and insoluble fiber keep water from getting absorbed back into the body from the large intestine and colon, preventing stool from becoming dehydrated and hard to pass.”
Polyphenols and digestion
Polyphenols are micronutrients with antioxidant effects, meaning they prevent or reverse free radical damage to cells in the body. They’re found in plants, and can be consumed in a variety of fruits, vegetables, and even teas and spices. Good thing, because polyphenols help stimulate the growth of good bacteria in the gut and suppress the harmful ones.
Read More: Health Benefits of One of The Rarest and Most Exotic Fruit
The polyphenols in prunes
Prunes contain a several phenolic compounds, more so than most other fruits. Research found that phenolic compounds (as well as the sorbitol and pectin) in prune juice can improve digestion, which makes it helpful for relieving constipation, according to a 2022 study from the American Journal of Gastoenterology.
More foods for relieving constipation
Although prunes are the most famous, many other foods can improve digestion and help relieve constipation. These include olive and flaxseed oils, which can ease the flow of stool in the intestines. Probiotics can help by proving gut health and softening stools; foods with probiotics include yogurt, kefir, and sauerkraut. Meanwhile, whole grains like whole wheat and bran can provide insoluble fiber. Oats specifically contain compounds that support the gut biome. Additionally, pulses like beans, lentils, and peas are high in fiber, as are fruits and vegetables like broccoli, apples, pears, raspberries, and kiwifruit.
How to prevent constipation
- Eat a diet rich in fibrous foods, like the ones mentioned in the previous section.
- Drink plenty of fluids throughout the day. If water becomes boring, tea may provide additional constipation relieving effects. These include ginger tea, black tea, green tea, and peppermint tea. (But don’t rely on laxative teas; they are intended for short-term use only.)
- Exercise multiple times a week, whether it’s walking, aerobics, swimming, jobbing, yoga, pilates, etc.
- Don’t ignore it when you feel like you’ll have a bowel movement, says Mayo Clinic. Unlike urination, you won’t be able to “hold it in and go later”. The opportunity may pass.
- Speak to your doctor if you are on medication that can cause constipation.
When to contact your doctor
It’s normal for constipation to occasionally arise. However, if the bout doesn’t resolve or occurs often, speak to your healthcare provider and keep track of the frequency of your bowel movements. Remember to bring up related complications, such as bloating, abdominal pain, or anal fissures. When constipation comes with severe symptoms, seek emergency medical care. These symptoms include: rectal bleeding, disorientation, fever, fainting, severe abdominal pain, continuous vomiting, or vomit that looks like coffee grounds.
Disclaimer: This information is not intended to be a substitute for professional medical advice, diagnosis or treatment and is for information only. Always seek the advice of your physician or another qualified health provider with any questions about your medical condition and/or current medication. Do not disregard professional medical advice or delay seeking advice or treatment because of something you have read here.
Read More: How To Make Prune Compote: A Nutrient Power House With Many Health Benefits