Constipation is a common and often uncomfortable condition that affects people of all ages. While harsh laxatives might provide relief, they’re not always the best long-term solution. Fortunately, there’s a simple, natural alternative that gastroenterologists recommend for gentle and effective bowel regulation: the humble prune.
Why Prunes Work So Well
Often underestimated, prunes are a powerful natural laxative thanks to their unique combination of fibre, natural sugars, and antioxidants.
Packed with Insoluble Fibre
Prunes are rich in insoluble fibre, which isn’t broken down in the digestive system. Instead, it adds bulk to stools and stimulates intestinal contractions, making it easier to pass waste quickly and more comfortably.
Sorbitol for Gentle Relief
Prunes also contain sorbitol, a natural sugar alcohol that draws water into the colon. This softens the stool and makes it easier to pass—without the cramping or urgency often caused by chemical laxatives. Combined with fibre, sorbitol gives prunes a powerful but gentle laxative effect.
Polyphenols That Support Your Gut
Prunes are also packed with polyphenols, which are antioxidants that nourish the gut microbiome. These compounds help foster a healthy balance of gut bacteria, supporting digestion and reducing the risk of chronic constipation.
Tips to Maximise the Benefits of Prunes
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Stay well-hydrated: Fibre needs water to do its job. Aim for 6 to 8 glasses of water daily (about 1.5 to 2 litres).
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Move your body: Gentle activities like walking or yoga help stimulate natural bowel movements.
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Pay attention to your body: Don’t ignore the urge to go, and try a relaxed, natural position to ease the process.
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Try a spoonful of olive oil on an empty stomach: This can coat your digestive tract and improve overall comfort.
A Simple, Natural Solution That’s Easy to Include
Despite their old-fashioned reputation, prunes are one of the most effective natural remedies for sluggish bowels. Easy to add to your daily routine—whether in porridge, smoothies, salads, or eaten on their own—they’re a safe and soothing alternative to over-the-counter laxatives.
Disclaimer: This article is for informational purposes only and does not replace medical advice. If you have ongoing digestive concerns, consult a healthcare professional.
