Prune juice and whole prunes both work well for relieving constipation, but they have some key differences, according to Jow. Whole prunes are richer in fiber since juicing takes some of that away. For instance, an 8-ounce serving of prune juice has about 2.5 grams of fiber, whereas a serving of ten prunes comes in at around 6 grams. Additionally, Jow notes that whole prunes contain twice the sorbitol compared to prune juice in the same serving size.
Another point in favor of whole prunes is that they generally have less sugar and fewer calories than prune juice. This might not matter if you only indulge in prune juice occasionally, but it could add up over time, as Jow points out.
In summary, both options are effective for promoting bowel movements. If you enjoy prune juice, you’ll still get its benefits, but whole prunes are the healthier choice. You won’t need as many to get the same amount of fiber and sorbitol.
How long does it take for prunes to relieve constipation?
This can differ from person to person, taking anywhere from “a few hours to a day,” Jow explains.
To optimize effectiveness, he recommends drinking plenty of water while consuming prunes. Staying hydrated is key to improving digestive function.
How many prunes do you need to get things going?
The required number varies based on age and the severity of constipation. For children, Jow suggests one to two prunes or 2-4 ounces of prune juice. For adults, starting with three to five prunes or half a cup of prune juice daily, or even twice a day, is advisable.
Can you have too many prunes?
It’s easy to feel tempted to overdo it on prunes when experiencing constipation, especially if the recommended amounts aren’t effective. However, Jow advises taking caution.
“Eating too many prunes can lead to side effects,” he warns. “Excess fiber might cause gastrointestinal distress, bloating, gas, or even diarrhea. Since sorbitol acts as a natural laxative, consuming large amounts can also increase bowel movements.”
Since reactions to prunes can vary, he suggests starting with small quantities and gradually increasing until you achieve the desired results.
Wood also cautions that prunes, like other dried fruits, can be high in sugar and calories. Individuals with “advanced or uncontrolled diabetes” should consider using a sugar-free over-the-counter laxative instead.
