How many dried prunes should I eat for constipation? Dried prunes are a good source of dietary fiber, which can help prevent and treat constipation. Dried prunes are an effective constipation remedy. Prune juice is also good for constipation. Most people look for relief from constipation by reaching for a bottle of laxatives but leaves fresh prunes alone. Dried prunes, prune juice and even prune nectar are great ways to fight constipation.
What is Constipation
Everyone hates having to deal with constipation. Feeling the urge to urinate but being unable to do so can be very embarrassing and seriously ruin your day. The good news is that this condition can be treated naturally. Prunes are among the best possibilities you have!
There are numerous methods for treating constipation. Constipation remedies include drinking, using oils, etc. What about pears? Prunes have long been thought to be beneficial for constipation. Many people have used prunes for decades to relieve constipation. However, the medical community has only lately come to understand why prunes are so successful at helping people relieve constipation.
Dealing with constipation can be discouraging. After all, nobody likes the sensation of having to go to the washroom and not being able to move your bowels. If you’re looking for some relief, turn to prunes. Why Do Prunes Make You Poop? Who says eating prunes is the remedy for constipation? Check out this article now and learn more about the health benefits of prunes.
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How Many Dried Prunes Should I Eat For Constipation
How many dried prunes should I eat for constipation? Prunes are dried plums and are one of the best foods for constipation that is easy to find. Prunes help prevent and treat constipation. Constipation is most likely at an all-time high, due to diets rich in processed foods that lack fiber.
It may be time to seek for a way to improve your digestion if you have difficulties digesting food or if you simply have trouble having regular bowel movements. Prunes, which are now referred to as “dry plums,” and prune juice are excellent options for easing constipation and maintaining regularity. Even better, they support a number of bodily processes and even delay the start of several diseases.
Learn more about the advantages of using prunes in your diet by reading on.
The basics of constipation
Your gastrointestinal tract is affected by constipation, which makes it challenging to pass feces. Everyone has different regular bowel movements, but if it’s been two or three days since you last passed stool, you can be constipated.
Causes of constipation
There are a number of reasons you may be constipated. These include:
- eating a low-fiber diet
- consumption of a large amount of dairy products
- taking certain medications
- having medical conditions such as pregnancy, irritable bowel syndrome, or neurological disorders
Numerous approaches can be used to treat constipation. It might be helpful to incorporate exercise into your daily routine, drink more water, and give yourself plenty of time to use the restroom.
You may need to make some preparations before stimulating the digestive system. To treat constipation, you might need to include a laxative in your diet. Natural cures and over-the-counter medicines can also be helpful. When you are experiencing constipation, you can also think about psyllium-containing fiber products, diets high in fiber, and stool softeners. Look at these 22 high-fiber foods.
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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 who are constipated, full prunes might be a better option.
With 14.7 g of sorbitol per 100 g of dried fruit, prunes have more than double the amount of sorbitol found in prune juice. Prunes are also significantly higher in fiber, which helps stools move through the digestive system.
Ten prunes, or around 100 g, provide 7.1 g of fiber per serving. This amount represents 28.4% of the Food and Drug Administration’s (FDA) daily fiber intake recommendation of 25 g per 2,000 calories.
Consuming prunes on a regular basis may help avoid constipation and lower the risk of getting colon cancer, according to research. Pruning compounds may have antibacterial effects in the urine and gastrointestinal systems.
Prunes may increase the frequency of bowel movements a person has and improve the quality of the stool, making it easier to pass, according to the authors of a 2014 systematic review.
In comparison to psyllium, a fiber supplement that people frequently take as a constipation treatment, eating dried plums may be a safer, tastier, and more efficient approach to relieve constipation.
Prunes may potentially be used as a first-line treatment for mild to moderate constipation, according to the study.
How Many Prunes To Eat For Constipation Relief?
Prunes for Constipated Infants
Infants are children that are less than 1 year old. While they are most commonly reliant on the mother’s milk, they tend to be constipated once introduced to solid food. High-fiber food helps prevent mild constipation, and eating prunes is a great fruit to incorporate into their diet. In addition, its naturally sweet taste makes it palatable even to infants.
Prunes can be pureed for younger children to make eating them simpler. It only takes 30 minutes to soften a pack of pitted prunes by soaking them in 12 cup of warm water. After that, blitz the prunes and water. The prune puree can be kept in the refrigerator for up to three days.
When the baby starts eating solid food at six months, slowly incorporate the puree into their diet. Two to three tablespoons of prune puree are enough to prevent constipation in babies and relieve mild constipation. You can puree as many as 6 dried plums per day. Note that too many prunes may cause diarrhea, so a physician’s prescription is recommended.
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Prunes for Constipated Toddlers
When your child turns one year old, they are considered toddlers. Toddlers frequently have constipation, particularly when first learning to use the bathroom. Prunes can be consumed raw, but for simpler absorption and digestion, we still advise pureeing the prunes.
If you opt to feed your toddler prunes, limit their intake to no more than 7 dried plums per day. Constipated toddlers can be given up to half a cup of prune puree to reduce straining during bowel movements.
You can combine the prune puree with yogurt, fresh fruit, and chia seeds to make the prunes or dried plums more pleasant. These ingredients improve flavor, facilitate digestion, and provide all the protein your child needs each day.
Prunes for Constipated Adults
Prunes tend to be more effective than the over-the-counter laxative Psyllium husk for increasing the frequency and consistency of stools in individuals who are experiencing constipation. Three weeks of consuming 100 grams of prunes significantly reduces constipation and normalizes bowel movements. But if you don’t have constipation and want to speed up digestion, eating 100 grams of prunes daily will make your stool heavier, which indicates that your stomach is digesting food more effectively.
Prunes can be consumed by adults either straight up, with oats, or in a fiber-rich smoothie.
Prunes and fiber-rich fruits work better together to relieve constipation because fiber makes the stool more substantial and easier to pass.
Recommended Serving of Prunes for Constipation
There are numerous methods for treating constipation. Constipation remedies include drinking, using oils, etc. What about pears? Prunes have long been thought to be beneficial for constipation. Many people have used prunes for decades to relieve constipation. However, the medical community has only lately come to understand why prunes are so successful at helping people relieve constipation. It’s critical to understand how many prunes are advised for constipation.
Prunes, your grandmother’s go-to treatment for constipation, are still helpful today.
According to a research published in April 2011 in “Alimentary Pharmacology and Therapeutics,” prunes may actually be more effective in treating this problem than fiber supplements like psyllium.
Constipation affects more than 4 million Americans on a regular basis, so you are not alone if you experience it. Before attempting any novel constipation remedy, speak to your doctor.
50 g of dried prunes twice daily is a suggested constipation remedy. A serving of 50 g is equivalent to seven medium-sized prunes. It has been demonstrated that this treatment is superior to taking an 11 g dose of psyllium twice daily. According to A. Attaluri, main author of the study published in “Alimentary Pharmacology and Therapeutics,” prunes result in more weekly spontaneous bowel movements and better stool consistency. Both psyllium and prunes are well tolerated. Attaluri observes
- A recommended treatment for constipation is 50 g of dried prunes twice daily 1.
- Prunes produce more spontaneous bowel movements weekly and better stool consistency, according to A. Attaluri, lead author of the study in “Alimentary Pharmacology and Therapeutics.”
According to “Nutrition and Health” by Eugene A. DeFelice, prunes’ laxative action is partially due to their dietary fiber content. 50 g of prunes and 11 g of psyllium, the amounts used in Attaluri’s study, give the same amount of fiber—roughly 6 g. DeFelice observes that a chemical compound called dihydrophenylisatin, a mild stimulant laxative, is also present in the skin of prunes. In addition, prunes contain sorbitol, a sugar alcohol that helps create the laxative effects of prunes by drawing water from the colon.
As you consume more fluids and prunes, your intake of fiber will rise. The University of Iowa advises drinking at least 8 glasses of liquid each day. Your gut gets more fluid from the fluids you drink, including water. This makes your bowel motions softer and simpler to pass while also helping to bulk up your stools. According to Dr. William Sears, associate clinical professor of pediatrics at the University of California Irvine School of Medicine, if you increase fiber intake without also drinking enough fluids, you actually increase your risk for constipation.
- Increase your fluid intake as you increase your fiber intake with prunes.
- You actually raise your risk for constipation if you increase fiber but do not take in enough fluids, advises Dr. William Sears, associate clinical professor of pediatrics at the University of California Irvine School of Medicine 5.
Pruning juice can help with constipation if you don’t want to eat prunes. One-half cup of prune juice is an adult dosage. Please seek medical advice for infants and children. According to PubMed Health, 1 to 2 oz. of prune juice is typically advised for infants.
- If you do not want to consume prunes, you may use prune juice to combat constipation.
Prunes and prune juice: A natural remedy for constipation
Consuming dried plums or prunes helps ease constipation. Dried plums and their derivatives, such as prune juice, can help with constipation and may even lower your risk of developing colon cancer, according to a study published in Critical Reviews in Food Science and Nutrition. Prunes include nutrients that may aid in preventing ailments like diabetes, obesity, and heart disease.
Additionally, studies have shown that taking prunes and prune juice can help relieve constipation more effectively than other approaches. According to a study published in Alimentary Pharmacology and Therapeutics, prunes are even more effective than psyllium-containing drugs. Prunes should be used as a first-line treatment for constipation, according to a different study.
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A super fruit
In terms of general health, dried plums are well regarded. The significant fiber content of dried prunes is not present in prune juice since it has been filtered. Despite this, both are laxatives due to the high sorbitol concentration in them. In addition, dried plums include:
- iron, which helps prevent anemia
- potassium, which aids in healthy blood pressure
- sugars combined with soluble fiber, which provides sustained energy
- phenolic compounds, which help prevent chronic diseases
- boron, which can help prevent osteoporosis
Why Do Prunes Make You Poop?
One of the most often used laxatives worldwide is prunes. You see, after consuming them, you frequently get diarrhea or a little urge to use the restroom. People want to know why eating prunes makes you defecate. Prunes actually aid in constipation, thus many mothers advise their kids to consume them.
Do you ever wonder why eating prunes makes you urinate? Please don’t lie. Did your parents ever mention to you as a child that one of the reasons you’re consuming those prunes is to maintain a healthy gastrointestinal system?
Prunes are the centerpiece of tables everywhere else in the world. In America, they are frequently the punchline to jokes. The bright, tasty dried fruits are taken advantage of and mocked for their laxative effects. But do they actually cause you to urinate?
According to conventional wisdom and a large number of elderly people, consuming prunes will speed up the excretory process. The European Union, though, claims they won’t. The European Food Safety Authority ruled in 2010 that it was unethical to market prunes as laxatives. The decision, which cited “insufficient proof” of prunes’ ability to move waste, was welcomed with skepticism and mockery.
A disgruntled lawmaker appealed the decision. The majority of our people don’t need a scientific test, according to Sir Graham Watson. Watson then urged the commissioner of health and consumer policy to “see for himself” by entering him in a prune-eating competition.
In fact, a lot of scientific research supports the effectiveness of prunes. According to research published in 2008 and 2011 and mentioned by chemist Andy Brunning on his Compound Chemistry blog, prunes are an excellent laxative.
Prunes, like many fruits, are rich in insoluble fiber, which gives food bulk during digestion and speeds up the digestive process. Prunes also contain sorbitol, a sugar alcohol used in chewing gum and other products to add sweetness. Although it occurs naturally in prunes, it is frequently employed as an artificial sweetener in chewing gum marketed as “sugar free.” You should be careful how much sugar-free gum you chew because sorbitol is a laxative.
But according to Brunning, sorbitol isn’t the only factor at play. Neochlorogenic and chlorogenic acids, which can assist make you go to the bathroom after drinking your morning coffee, are naturally present in prunes.
Prunes can therefore facilitate the movement of some private portions. However, their deliciousness is often overlooked in favor of their usefulness. Because of this, the prune lobby started a significant rebranding initiative in 2000. In the supermarket’s dried fruit aisle, you’ll probably discover “dried plums” rather than prunes.
How to add prunes to your diet:
“Prunes can be included into your diet in a variety of ways, including smoothies, salads, soups, and savory dinner preparations. Prunes can even be utilized in baked dishes to replace sugar and fat “Shares Dr. Hooshmand.
Enjoy this delicious dried fruit on its own or experiment with it in a number of ways:
- Use prunes alongside your favorite variety of nuts in a healthy homemade trail mix
- Add chopped prunes as a topping to oatmeal or yogurt
- Incorporate prunes in stews or tagine for a sweet-savory twist
- Add a prune or two to your morning smoothie
- Toss chopped prunes into salad alongside your favorite veggies and vinaigrette
- Use prunes for natural sweetness and fiber in energy bites
How Many Prunes is Safe
For a balanced diet that can include fruit juice, the U.S. Department of Agriculture advises eating two servings of dried fruit per day. One cup of prune juice equals one serving, while half a cup, or 10 to 12 prunes, constitutes a serving of prunes. If you are not used to a diet high in fiber, California Dried Plums advises starting with a smaller dose of four to five prunes and gradually increasing your intake to prevent digestive adverse effects.
Health Benefits of Prunes
Have you ever thought about the health benefits of prunes? There are a lot of reasons you might want to eat prunes, especially if you have been directed to do so by a medical professional. Prunes are a type of fruit that is rich in vitamins, minerals and phytochemicals. When eaten in moderation prunes can help improve the function of numerous areas throughout the body.
1. Relieves Constipation
As a high-fiber food, prunes are widely known for their laxative effect. “Prunes contain both soluble and insoluble fiber, which can help prevent constipation,” says Erin Kenney, M.S., R.D., L.D.N., H.C.P, founder of Nutrition Rewired. Fiber increases the weight of your stool by absorbing water. The result is bulkier and softer stool, which is easier to pass. In fact, a 2019 study published in Clinical Nutrition found that prunes are excellent for boosting stool weight and frequency in people with irregular bowel movements.
But fiber doesn’t function by itself. According to Kenney, prunes are also rich in sorbitol and chlorogenic acid, which can lead to more frequent bowel movements. Chlorogenic acid is a form of phenolic acid, a type of plant compound, whereas sorbitol is a sugar alcohol that is naturally present in plums and prunes. According to Clinical Nutrition, both ingredients soften the stool, which further relieves constipation symptoms.
2. May Reduce Colon Cancer Risk
Constipation is just one of the digestive health benefits of prunes. Prunes’ anthocyanins may also lower your risk of developing colon cancer (aka colorectal cancer). Anthocyanins have an antioxidant impact that fights oxidative stress, a biological condition that promotes the growth and spread of cancer cells, according to a 2018 paper published in Journal of the American College of Nutrition.
Additionally, anthocyanins prevent colon cancer cells from dividing and start the process of cell death known as apoptosis. According to Leslie Bonci, M.P.H., R.D., C.S.S.D., L.D.N., spokesman for the California Prune Board, prunes also contain manganese and copper, which have antioxidant characteristics and further shield healthy cells from harm.
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3. Helps Weight Management and Loss
Dried fruit usually isn’t recommended for weight loss or management because it’s high in calories, according to Kenney. (See: Is Dried Fruit Healthy?) Still, there’s some evidence that the fiber in prunes may help control weight by increasing fullness, as shown in research published in the journal Eating Behaviors. Research in the Journal of Nutrition and Metabolism also reports that fiber suppresses appetite by reducing the hunger hormone ghrelin. Basically, prunes can help you feel fuller for longer between meals, making them some of the best foods for preventing hanger, says Bonci.
4. Supports Bone Health
Prunes contain vitamin K and boron, two key nutrients for bone health, says Miller. “Vitamin K plays an important role in the formation of osteocalcin, a protein that helps calcium bind to bones,” she notes. Meanwhile, boron increases the bioavailability of vitamin D, a nutrient necessary for the absorption of vitamin K, according to an article published in Integrative Medicine. The potassium in prunes lends a hand, too. “Potassium can reduce bone loss by [decreasing] the bone-depleting acids in your body,” says Megan Byrd, R.D., founder of The Oregon Dietitian. (These acids are associated with diets rich in animal protein and increase calcium excretion in the urine, according to the journal Endocrine Practice.) Ultimately, vitamin K, boron, and potassium in prunes all help calcium protect your bones.
However, a tiny 2019 study found that in healthy postmenopausal women, prunes reduced bone resorption, also known as the disintegration of bone. This is significant because, according to Current Osteoporosis Reports, bone resorption naturally rises with aging, raising your risk of osteoporosis and fractures. Similar findings from a 2016 study in older women with osteoporosis imply that it’s never too late to benefit from prunes’ beneficial effects on bone health.
5. Promote Heart Health
High blood pressure and high blood cholesterol are two of the main risk factors for heart disease, according to the Centers for Disease Control. And as it turns out, the nutrients in prunes can help manage both. In terms of blood pressure, the potassium in fruits such as prunes can help keep your blood pressure in a healthy range by reducing the tension and pressure in the arterial walls, explains Byrd. Similarly, anthocyanins found in prunes relax the arteries and lower high blood pressure, according to the journal Nutrients.
The fiber and anthocyanins in prunes can help with high blood cholesterol. Miller explains, “The soluble fiber attaches to cholesterol particles [in your gut] and stops them from getting into your bloodstream.” Your body subsequently excretes the cholesterol through feces. Byrd continues, “Fiber also decreases LDL cholesterol, or “bad” cholesterol.” An paper in the journal Protein Cell found that anthocyanins raise HDL cholesterol (the “good” cholesterol) while safeguarding cardiac cells from oxidative damage.