why do prunes make you poop

2 min read 10-03-2025

Prunes have long been known for their ability to promote regularity. But what's the science behind this natural laxative effect? Let's delve into the reasons why prunes make you poop.

The Power of Fiber: A Key Player in Bowel Movements

One of the primary reasons prunes are so effective is their high fiber content. Fiber is a type of carbohydrate the body can't digest. This indigestible fiber adds bulk to your stool, making it easier to pass. Prunes are particularly rich in both soluble and insoluble fiber.

Soluble Fiber: This type of fiber dissolves in water, forming a gel-like substance in the gut. This gel helps slow down digestion, promoting satiety and regulating blood sugar levels. It also feeds beneficial gut bacteria.
Insoluble Fiber: This type of fiber doesn't dissolve in water. It adds bulk to the stool, making it easier to pass and preventing constipation.

Prunes contain a significant amount of both types of fiber, making them a potent tool for improving bowel regularity.

Sorbitol: A Natural Sugar with a Laxative Effect

Prunes also contain a significant amount of sorbitol, a type of sugar alcohol. While sorbitol is absorbed slowly by the body, a portion remains undigested in the large intestine. This undigested sorbitol draws water into the colon, softening the stool and stimulating bowel movements. This osmotic effect is a key contributor to prunes' laxative properties.

Diphenolis: Enhancing Gut Health for Better Poops

Beyond fiber and sorbitol, prunes boast a rich supply of diphenols, a type of antioxidant. These compounds not only protect cells from damage, but also play a vital role in maintaining a healthy gut microbiome. A healthy gut microbiome is essential for efficient digestion and regular bowel movements. Studies have shown that prunes can improve the diversity and function of gut bacteria, further contributing to their laxative effect.

How Many Prunes for a Bowel Movement?

The number of prunes needed to achieve a bowel movement varies from person to person. Factors like individual digestive systems, overall diet, and hydration levels all play a role. Starting with a small amount, such as 3-5 prunes, is recommended. Observe your body's response and adjust the quantity accordingly.

Addressing Potential Side Effects

While generally safe, consuming excessive amounts of prunes can lead to diarrhea, bloating, and stomach cramps. It's crucial to consume prunes in moderation and listen to your body’s signals. If you experience any discomfort, reduce your intake.

Prunes vs. Other Laxatives: A Natural Approach

Compared to chemical laxatives, prunes offer a gentler and more natural approach to relieving constipation. Chemical laxatives can disrupt the natural balance of the gut microbiome and lead to dependence. Prunes, on the other hand, support overall gut health while promoting regularity.

Conclusion: A Delicious and Effective Remedy

Prunes are a delicious and effective way to promote regular bowel movements. Their high fiber content, sorbitol concentration, and beneficial diphenols work together to naturally stimulate bowel movements. By incorporating prunes into your diet in moderation, you can experience the benefits of this natural laxative and support a healthy digestive system. Remember to stay hydrated and consult with a healthcare professional if you have persistent constipation issues.