Reviewed by nutritionist Casey Wing, RD, CD
Image source: Design Elements: Getty Images. Eddingwell Design.
Main points
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Prunes are rich in fiber and sorbitol, which may naturally relieve constipation and support intestinal health.
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Pair prunes with water, fiber-rich foods, and exercise for optimal digestion.
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Start with 3 to 5 prunes a day to avoid bloating, then gradually increase for best results.
Constipation is affected by many factors, including stress, sleep, physical activity, medications, and underlying health conditions. Nutrition also plays a role, with what you eat affecting how often you travel, how easily stool moves through your body, and the overall health of your gut. “Often, constipation is caused by a combination of lifestyle and physiological factors that slow the movement of stool through the colon,” explains Ritu Nahar, MD, a board-certified gastroenterologist.
While there are many strategies to support digestion, gastroenterologists agree that one simple, natural dietary change can make a big difference in helping bowel movements: Add prunes to your diet. Prunes are rich in fiber and sorbitol, which help soften stools, add bulk and stimulate bowel activity, making them an easy and effective way to relieve occasional constipation.
Why adding prunes to your diet can help you poop
“What you eat can affect the consistency of your stools and how often you use the bathroom,” says Peyton Berookim, MD, FACG, AGAF, MA. Board-certified gastroenterologist Supriya Rao, MD, DABOM, DABLM, explains that a high-fiber diet rich in fruits, vegetables, whole grains, legumes, nuts, and seeds supports normal digestion and a healthy gut microbiome, while dietary patterns that are low in fiber and high in processed foods may worsen gastrointestinal problems and digestion.
Plums or dried prunes are a natural remedy for constipation, Belugin says. The high fiber and sorbitol content of prunes both help soften stools. Fiber adds bulk to your stool, while sorbitol (a natural sugar) draws water into your intestines. The polyphenols in prunes may also help improve constipation, but the exact mechanism is unclear. Finally, “Plums also stimulate intestinal muscles, making bowel movements easier,” says Berookim.
How to start eating more plums
Prunes are a versatile dried fruit that can be easily added to meals or eaten on their own. Try adding plums to dishes you’re already making, or consider these suggestions:
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Add chopped prunes to oatmeal, cereal, yogurt, grain bowls, or salads.
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Snack yourself with plums.
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Use prune juice as a sweetener in baked goods.
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Make prune jam or sprinkle with chia seeds.
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Serve with nuts as a snack.
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Cook into savory dishes such as braised dishes or stews.
Because of their impact on the digestive system, portion size is important when adding prunes to your diet. “Start with small portions, such as 3 to 5 prunes per day, and gradually increase your intake to help your digestive system adjust while minimizing potential bloating,” advises Nahar. Alternatively, you can drink ½ cup of prune juice to help relieve constipation, adds Nahar.
Soon, your body will feel the benefits of plums. “Most people will see effects within a few hours of taking prunes, although it may take a day for complete relief,” says board-certified gastroenterologist David Schwarzbaum, MD.
What to look for when buying plums
Choose unsweetened plums. The ingredient list should be short, listing only prunes or dried prunes. Plums should feel soft, slightly sticky, and plump, not firm or overly moist. If possible, choose plums that are uniformly colored, dark brown to purple-black. Avoid plums that have mold, unusual residue, or severe sugar crystals.
Make sure the bag is airtight and resealable to help preserve moisture and freshness.
More lifestyle adjustments can help relieve constipation
Although plums are great for boosting metabolism, other lifestyle adjustments can also help relieve constipation.
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Stay hydrated. “Drinking water will prevent your stool from becoming hard,” explains Berookim. Water also helps fiber work, making stools softer and easier to pass.
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Maintain a consistent fiber intake. “Eating high-fiber foods, such as fresh fruits, vegetables, legumes, and whole grains, can thicken your stool and stimulate the growth of good bacteria to maintain healthy gut function,” explains Schwarzbaum. Gradually increase your fiber intake, up to 35 grams per day, making sure you get a mix of soluble and insoluble fiber. Berookim notes that soluble fiber acts like a sponge, absorbing water and making stools softer and easier to pass. Insoluble fiber acts like a broom, sweeping materials through the digestive tract and adding bulk to stool, helping it move more easily through the digestive system.
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Take action. “Regular physical activity helps stimulate intestinal motility,” says Nahar. Incorporating moderate to vigorous exercise into your daily routine may help relieve constipation symptoms, and some studies have shown a link between more physical activity and more bowel movements per week. Choose an activity you enjoy and try to do it a few times a week.
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Practice stress management. Anxiety has been linked to chronic constipation, with one analysis reporting that people with constipation had a 33% increased risk of anxiety compared with people without constipation. Anxiety and constipation can interact with each other, with anxiety slowing digestion, affecting the nerves that control the intestines, and causing the pelvic floor muscles to tighten—all factors that can lead to constipation. Try mindfulness exercises, journaling, deep breathing, or meditation to relieve stress.
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Stick to a consistent meal plan. Eating meals at regular times throughout the day helps keep your digestive system running smoothly after each meal. Conversely, skipping meals, fasting for long periods of time, or eating very late can disrupt your body’s biological clock and slow digestion, leading to irregular bowel movements.
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Responding to the urge to go to the bathroom. Many people with chronic constipation may have lost the urge to have a bowel movement. So when you feel the need to step away, make sure you go to help remove poop from your body comfortably.
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Consider the toilet. A toilet stool helps mimic a squatting position by elevating your feet while you sit. Research shows that squatting can help facilitate bowel movements and relieve constipation.
Our expert opinion
Prunes are just one piece of the constipation puzzle and are best used as part of a broader approach that includes staying hydrated, following a fiber-rich diet, exercising regularly and managing stress. Although plums are the number one change gastroenterologists want you to make to help your bowel movements, eating too many plums can be problematic. Schwarzbaum notes that eating too many plums can cause adverse effects such as diarrhea, gas, bloating and abdominal cramping. When used correctly, prunes can be a simple, delicious and evidence-backed way to support gut health and keep bowel movements regular.
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