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The Water Closet

Prunes, Prune Juice & IBS-C

9/14/2017

12 Comments

 
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Prune juice is an age-old remedy for constipation, but is there any merit in using it for constipation-predominant IBS? Prunes, now officially called dried plums, are an excellent source of fiber that can help maintain bowel regularity. But are prune products right for you?

A 2008 study reported in the Korean Journal of Community Nutrition found that participants supplementing with prunes and prune juice had an increased number of bowel movements, a decrease in defecation time, a change to a softer stool consistency, and a decrease in abdominal pain during defecation. In addition, the study reported that supplementation with prune products is effective in providing energy, dietary fiber, and water, as well as relieving constipation symptoms for constipated adults. 

One reason for this improvement is the fiber in prunes. Prunes are a rich source of dietary fiber, containing about 7 grams per 100 grams of fruit. About 80 percent of the fiber in prunes is soluble fiber. Another reason for this bowel improvement can be attributed to the high levels of sorbitol in prunes. Sorbitol is a high-FODMAP sugar polyol that is typically avoided on low-FODMAP diets primarily because of its laxative effects.

However, a study published in Alimentary Pharmacology and Therapeutics reported that prune consumption was more effective at treating constipation than supplementing with high-fiber psyllium husks. The study also notes that for people with constipation, prunes may help to increase the frequency of bowel movements and improve the consistency of the stool. Another study in Alimentary Pharmacology and Therapeutics concluded that dried plums should be used as a first-line therapy for constipation. 

Prunes are rich in antioxidants called polyphenols that may prevent cell mutation and reduce cancer cell formation. The polyphenol content of prunes exceeds other dried fruits, such as dates, figs, and raisins. Research reported in Critical Reviews in Food Science and Nutrition found that dried plums and their products (such as prune juice) may have other beneficial health effects when consumed regularly. For example, prune products not only can prevent constipation but may also prevent colon cancer. 
In addition, the nutrients in prunes increase satiety, thereby reducing the subsequent intake of food and helping to control obesity, diabetes, and related cardiovascular diseases. The phenolic compounds and their metabolites found in prunes may also act as antibacterial agents in the gastrointestinal tract.

Although prune juice doesn't have the same high fiber content as dried prunes because it is typically filtered, both prunes and prune juice have laxative effects because of their high sorbitol content. Dried plum products are also rich in boron (which strengthens bones and muscles and can help prevent osteoporosis), iron, and potassium. In addition, prunes are rich in several key vitamins (A, K, B6, niacin, and riboflavin) and other minerals (calcium, copper, magnesium, manganese, and zinc).


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If you want to try prune juice to relieve your constipation, start slowly. Begin by having about 2 ounces, or 1/4 to 1/3 cup, of prune juice (preferably organic, unfiltered juice made from whole prunes rather than concentrate and with no added sugars or other ingredients) in the morning or before bedtime to see how it affects you. Follow it with a large glass (at least 8 ounces) of water. Try this amount once a day or every other day, if the daily effects are too strong. Some people find prune juice to be more palatable if it's ice cold or served over ice. Others find it more enjoyable if it's served as a hot or warm beverage. You could also try mixing your dose of prune juice with water or another beverage, if you prefer.

Adjust the amount of prune juice as necessary for your particular needs, but don't overdo it or you could end up with diarrhea, gas, and cramping instead of relief. Although you can gradually increase your intake to 1/2 to 1 cup maximum per day if necessary, the smaller dose (1/4 cup per day or every other day) may be more than sufficient to relieve your symptoms. Because sorbitol has osmotic effects, which means it pulls extra water into the intestine, be sure to always have additional water before or after you drink the juice as well as throughout the day.

Always proceed with caution when adding prune products to your diet if you have IBS-C. However, if you're seeking a completely natural, non-habit-forming solution to chronic constipation, especially when other approaches (such as diet or fiber supplements) haven't helped, you might want to consider supplementing with small amounts of prune juice.

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​I love hearing from you! Please post your thoughts in the comment section below.

12 Comments
Kate
12/28/2017 06:39:25 am

Thank you for writing this, so informative, I wish I read this article sooner! At this point I should know better but I drank half a cup of prune juice for the first time yesterday and wondered why I was in pain. I definitely will try the smaller amount with lots of water. I have been struggling with IBS-C for years and still haven’t found what works best for me.

Reply
Pam link
4/19/2018 09:17:42 pm

Thanks for posting so much great information! I've had IBS-C for years, but it's gotten much worse over the past year. What was working isn't now. Tests so far show nothing else is wrong. I'm definitely giving prunes a try.

Reply
Farhana
9/3/2018 09:30:06 am

Many thanks for this very helpful article.

I always had IBS D which changed to IBS C in the last 2 years. I cannot tolerate most of the fruits and vegetables that i managed in the past and my diet is ever so restrictive! Lots of things that works for others with IBS C , seem to give me side effects, such as flax seeds.

FODMAP diet really doesn't do much for me. That makes me wonder if Low FODMAP is applicable for IBS -C. If that is the case, do you think prune could be alright for me?
Also do you know if FODMAP diet is only effective for IBS D?

Reply
Daniel
12/22/2018 02:06:24 am

I suffer from IBS-C, can you suggest what diet you reccomend on breakfest except prunes

Reply
Jo Stepaniak
6/12/2020 09:18:27 am

There are lots of foods you can have for breakfast if you have IBS-C. Fruit salad, cold or hot cereals, scrambled tofu, grits, etc. If you are following a low-FODMAP diet, though, I suggest reading my book Low-FODMAP and Vegan for ideas and guidance.

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sondu link
6/26/2019 06:50:32 am

Thanks a lot for given such beautiful information about the prune juice.

Reply
Jo Stepaniak
6/12/2020 09:19:24 am

You are very welcome, Sondu.

Reply
Barry Turnbull
3/28/2020 02:06:45 pm

Hi I've managed pretty well on prunes over the years but had some constipation troubles recently and really stepped up the All Bran. Wow, this appears to have had the opposite effect. Can you have too much fibre?

Reply
jamie t
5/5/2020 09:23:02 am

is there a recommended time of day to consume prunes?

Reply
Jo Stepaniak
6/12/2020 09:22:10 am

Hi, Jamie. I like to have them before breakfast, but other people prefer them after dinner (instead of a dessert). It's really a personal preference that could also depend on how long it takes for the prunes to "work their magic." Try each time (morning or after dinner) for a week and then try the other time and see which works best for you.

Reply
Jackie
2/22/2021 07:47:27 pm

Thank you for your helpful information about prune products. I went from IBS-D to -C. Fiber of all types, laxatives galore, magnesium, etc etc. Almost no help. Then I thought about my mother’s solution to constipation many years ago: prunes! I was apprehensive because of the sorbitol but decided to give them a try. At first ate some at night and they worked well BUT the acid reflux was terrible. So am now working them into my lunch with dairy free yogurt and a little granola. So far so good. Thanks again!

Reply
Jo Stepaniak
2/23/2021 08:04:17 am

You're very welcome, Jackie. I hope they continue to work for you!

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    Vegan author Jo Stepaniak, MSEd, has endured IBS for decades. She understands firsthand the challenges of living with dietary restrictions as well as chronic pain and illness.
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