How can eating prunes help during a constipation?

Eating prunes can help alleviate constipation due to their unique composition, which includes several key ingredients:

1. Sorbitol: This sugar alcohol acts as an osmotic laxative by drawing water into the colon, softening stools and facilitating bowel movements15.
2. Dietary Fiber: Prunes are rich in fiber, particularly pectin, which helps bulk up stool and improve gut function. Fiber can also act as a prebiotic, supporting beneficial gut bacteria24.
3. Polyphenols: These compounds may contribute to changing the gut microbiome in ways that aid digestion and bowel regularity14.

Benefits of Prunes Over Other Remedies:

• Effectiveness: Studies have shown that prunes are more effective than psyllium in increasing the frequency of bowel movements and softening stools35.
• Nutritional Value: Prunes are a natural source of fiber, antioxidants, potassium, and iron, providing additional health benefits beyond constipation relief35.

How to Use Prunes for Constipation:

• Dosage: Consuming about 50g of prunes (approximately 12 prunes) per day can be effective3.
• Precautions: While generally safe, excessive consumption can lead to increased gas and bloating, though this is less common than with other laxatives34.