Do prunes (dried plums) alleviate constipation?

From the Guidelines

Prunes are effective for relieving constipation, as supported by the most recent and highest quality study 1. Eating 5-10 prunes (dried plums) daily can help regulate bowel movements, with results typically appearing within 1-3 days. Prunes work through multiple mechanisms:

• They contain sorbitol, a natural sugar alcohol that draws water into the intestines, as mentioned in 2.
• They're rich in fiber (about 2 grams per 5 prunes), which adds bulk to stool.
• They contain natural compounds called phenolics that stimulate intestinal contractions. For best results, increase your prune intake gradually to avoid gas or bloating, and drink plenty of water throughout the day to help the fiber work effectively. Prune juice is also effective but contains less fiber than whole prunes. If constipation persists beyond two weeks despite eating prunes, or if you experience severe abdominal pain or blood in your stool, consult a healthcare provider as these symptoms may indicate a more serious condition.

Some key points to consider when using prunes for constipation relief:

• Start with a small dose and gradually increase as needed and tolerated.
• Drink plenty of water to help the fiber work effectively.
• Prunes can be used in conjunction with other treatments, such as osmotic laxatives or stimulant laxatives, as recommended in 1.
• If symptoms persist or worsen, consult a healthcare provider for further evaluation and guidance.

It's also important to note that while prunes are a natural and effective treatment for constipation, they may not be suitable for everyone, particularly those with certain medical conditions or taking certain medications. Therefore, it's always best to consult with a healthcare provider before starting any new treatment, including prunes. Additionally, a comprehensive approach to managing constipation should include dietary changes, lifestyle modifications, and other treatments as needed, as outlined in 1.

From the Research

Effect of Prunes on Constipation

• Prunes (dried plums) have been traditionally used to alleviate constipation due to their high fiber and sorbitol content 3.
• A study published in 2011 found that dried plums (prunes) were more effective than psyllium in improving stool frequency and consistency in patients with chronic constipation 4.
• Another study published in 2021 compared the effectiveness of green kiwifruit, psyllium, and prunes in US patients with chronic constipation, and found that all three treatments improved constipation symptoms, with prunes being associated with significant improvements in stool consistency and straining 5.
• A randomized controlled trial published in 2019 found that prune consumption significantly increased stool weight and frequency in healthy adults with low fiber intakes and infrequent stool habits 6.
• A systematic review published in 2014 found that prunes appeared to be superior to psyllium for improving stool frequency and consistency in constipated patients, but the evidence for other outcomes and the effects in non-constipated subjects was weak 7.

Mechanism of Action

• The laxative action of prunes is thought to be due to their high sorbitol content, which can help to soften stool and increase stool frequency 3.
• Prunes are also a good source of dietary fiber, which can help to promote regular bowel movements and prevent constipation 3.
• The high potassium content of prunes may also help to regulate bowel function and prevent constipation 3.

Safety and Tolerability

• Prunes are generally considered to be safe and well-tolerated, with few adverse effects reported in clinical trials 4, 5, 6.
• However, some patients may experience gastrointestinal symptoms such as bloating, gas, and abdominal discomfort after consuming prunes 6.