Constipation is a very common digestive disorder that affects people of all ages. But you don’t need to turn to your medicine rack for a laxative each time you’re constipated. Prunes offer a quick home fix for your not-so-regular bowel movements.
Why Are Prunes Effective?
Loaded with dietary fiber, prunes, or dried plums, have a mild laxative effect that can relieve a constipated tummy in minutes. Prunes also contain sorbitol, a naturally occurring sugar, known for its colon-stimulating properties. It draws water to the colon, making stools softer and easier to pass. [1] The fiber present in prunes stimulates the intestinal muscles and improves peristalsis (the process of contraction of muscles which enable the passage of food through your digestive system) and absorption of nutrients.
How To Use It
One cup of pitted, uncooked prunes contain 12gm of fiber and three dried plums contain 3.9gm of fiber. Here’s how you can incorporate them in your daily diet:
- You can eat three to four prunes each morning before breakfast, or add a handful of prunes to your morning cereal, oatmeal, pancakes batter or smoothie to make a nutritious, tummy-friendly breakfast.
- If you don’t like them raw, you can also try prune juice. Take four to five prunes and get rid of the seeds. Soak them overnight in enough water. Add a cup of water to it in the morning and grind it in a mixer until you see no coarse bits. Drink on an empty stomach for better results.
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References:
1. Attaluri A, Donahoe R, Valestin J, Brown K, Rao SS. Randomised clinical trial: dried plums (prunes) vs. psyllium for constipation. Aliment Pharmacol Ther. 2011 Apr;33(7):822-8. doi: 10.1111/j.1365-2036.2011.04594.x. Epub 2011 Feb 15. PubMed PMID: 21323688.
