Prune Juice A Natural Remedy for Constipation

Constipation is more common than you might think affecting roughly 20% of people globally, with adult women and individuals over 64 being the most at risk. While the discomfort and frustration it causes can vary, the condition is typically defined as having fewer than three bowel movements per week that are hard, dry, and difficult to pass.

If you’re looking for a gentle, natural way to get things moving again, prune juice may be exactly what your digestive system needs. Here’s how it works, how much to take, and what to consider before adding it to your routine.

Why Prune Juice Helps With Constipation

Prunes (dried plums) and prune juice have long been known for their ability to relieve constipation. That’s because they’re rich in:

• Sorbitol: A sugar alcohol that draws water into the colon and softens stool.

• Pectin: A type of soluble fiber that feeds good gut bacteria and helps stool pass more easily.

• Polyphenols: Antioxidant compounds that support gut health and stimulate beneficial bacteria like Bifidobacteria.

Though prune juice contains less fiber and sorbitol than whole prunes, it still retains enough of these components to have a laxative effect especially when consumed regularly.

How Much Prune Juice Should You Take?

The right amount depends on your age:

• Infants under 4 months not generally recommended, but in some cases, a 1 oz prune juice + 1 oz water mix may be used with pediatric guidance.

• Babies 4–12 months small, occasional amounts may be introduced after consulting a pediatrician.

• Children 1–6 years no more than 4–6 oz of fruit juice daily, prune juice included.

• Older children (7–18 years) up to 8 oz of fruit juice per day.

• Adults start with 2 oz daily. You can gradually increase to 4 oz, depending on tolerance.

Introduce it slowly—jumping in too quickly may cause bloating, gas, or even diarrhea.

What the Research Says

While most studies focus on dried prunes, there is emerging evidence that prune juice can help relieve chronic constipation:

• In one small study, adults with constipation drank 2 oz (54 g) of prune juice daily for eight weeks. Results showed improved stool texture within three weeks, with better overall well-being by week eight.

• Another study found prunes to be more effective than psyllium husk in improving stool frequency and consistency suggesting their benefits go beyond just fiber content.

Even though more research is needed on prune juice specifically, its unique blend of nutrients makes it a promising option for mild to moderate constipation.

How to Use Prune Juice

Don’t love the taste of prune juice on its own? Try incorporating it into other foods or beverages:

• Blend it into a smoothie with banana or berries

• Use it to sweeten oatmeal or yogurt

• Mix with sparkling water for a refreshing drink

• Add it to baked goods for moisture and sweetness

• Freeze into ice cubes or popsicles for a gut-friendly treat

When to Be Cautious

Prune juice isn’t for everyone. Avoid or limit it if you:

• Have diarrhea, IBS, or IBD the sorbitol may worsen symptoms

• Are taking potassium-sparing medications, as prune juice is naturally high in potassium

• Are allergic to prunes or related fruits

Also, speak with your healthcare provider before starting prune juice if you have chronic digestive issues.

More Ways to Support Digestive Health

Prune juice works best when combined with other constipation-friendly habits:

• Eat more fiber: Whole grains, legumes, vegetables, fruits, and seeds all help.

• Stay hydrated: Water helps fiber work properly and keeps things moving.

• Move more: Try to get at least 150 minutes of moderate activity (like walking) each week.

Interestingly, studies show that fruits containing sorbitol and polyphenols like apples, pears, and prunes are particularly effective for relieving constipation when paired with enough fluid.

The Bottom Line

Prune juice can be a gentle, natural solution for constipation when consumed in moderation. Its mix of sorbitol, fiber, and polyphenols helps soften stool, stimulate bowel movements, and support a healthy gut microbiome.

Combined with a balanced diet, good hydration, and physical activity, prune juice may be the small digestive reset your body needs.

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