Dried plums, or prunes, can soothe constipation. According to an article in Critical Reviews in Food Science and Nutrition, dried plums and their derivatives, such as prune juice, help relieve constipation and may prevent colon cancer. Furthermore, prunes may contribute to the control of obesity, diabetes, and cardiovascular diseases.
The use of prunes and prune juice to relieve constipation has also been shown to be more effective than other methods. Studies have stated that prunes work even better than medications containing psyllium according to Alimentary Pharmacology and Therapeutics. In another study, prunes were found to be more effective than other constipation remedies.
This superfruit is delicious
Plums that have been dried are considered to be very good for your overall health. Prune juice is filtered, so it does not contain as much fibre as dried prunes. Although both products contain high levels of sorbitol, they are laxatives nonetheless. Additionally, dried plums contain the following nutrients:
- Iron helps prevent anemia
- Potassium helps maintain healthy blood pressure
- Contains sugars and soluble fiber, which provides sustained energy
- phenolic compounds, which help prevent chronic diseases
- boron, which can help prevent osteoporosis
Serving size recommendations
The juice of a prune is an effective remedy for constipation in both adults and children. The Mayo Clinic recommends giving prune juice to infants in doses of 2 to 4 ounces and adjusting the amount as needed. If you are an adult, drink 4 to 8 ounces of prune juice each morning to boost your bowel movements.
It’s not always better to have more. In some cases, adding more fibre does not increase bowel movements. You may feel worse if you are dehydrated when you consume extra fibre. You should limit yourself to one serving, or six dried plums, per day.
If you suffer from chronic constipation, or if eating prunes and drinking prune juice doesn’t help, consult a medical professional. Consult your doctor if you experience any of these symptoms:
- Pain in the abdomen or the back
- Your stool contains blood
- The stool is thin
- Weight loss without explanation