The basics of constipation. Causes of constipation. Treating constipation. Prunes and prune juice: A natural remedy for constipation.
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Medically reviewed by Daniel Bubnis, M. A diet high in fiber is well-recognized for its role in supporting a healthy digestive.
High fiber foods were once thought to be exclusive to whole grains, legumes, fruits and vegetables; however, now more than ever, consumers are turning to fiber supplements and foods with fiber as additional fiber sources. The concept of synergy among components in whole foods and the overall healthfulness of a varied diet are important aspects. Although fiber may be more commonly associated with digestive health, sorbitol, a much less familiar nutrient, plays an integral role as well.
Prune juice naturally contains high levels of sorbitol, a sugar-like substance similar to glucose. However, unlike glucose, sorbitol is absorbed slowly into the blood which allows it to hold water, increasing the moisture content of the stools, leading to easier passage from the body.
Prunes and prune juice are unique in that the sorbitol content is much higher than that of other seemingly similar fruits and fruit juices. Evidence suggests that sorbitol causes a laxative action. A dose of 25 grams of sorbitol was effective in 12 individuals to cause a laxative effect Stacewicz-apuntzakis, and a cup of prune juice provides Psyllium is a popular over-the-counter OTC remedy for constipation, and it consists mainly of soluble fiber.
The authors concluded that prunes may help increase the frequency of bowel movements in people with constipation and improve the consistency of the stools. They also noted that more research is necessary to determine the digestive benefits of prune juice in individuals who do not have constipation.
Prunes can help prolong satiety, meaning that people will feel full for longer after eating them. Prune juice can also offer this benefit. This feeling of fullness occurs because the soluble fiber content in prunes slows digestion. Prunes also have a low glycemic index GI , which means that they increase blood sugar levels at a slow rate. A low-GI diet offers a range of health benefits and may also allow people to go longer without feeling hungry. The potassium content in prune juice helps balance the levels of sodium in the bloodstream.
Elevated sodium levels may contribute to high blood pressure and a range of circulation and heart problems. People who take in at least 4, mg of potassium per day reduce their risk of hypertension. According to estimates, hypertension may be responsible for almost half of the cases of ischemic heart disease worldwide.
Fewer than 2 percent of adults in the United States consume this amount of potassium. A review found that including prunes and prune extracts in the diet helped preserve bone mineral density and prevent bone loss in women who had been through menopause. This area of bone health is still under investigation. Although research is yet to provide significant evidence of this benefit, including prune juice in the diet is unlikely to cause adverse effects. As part of traditional medicine, people used prunes as a remedy for hepatitis , a liver infection.
A study in showed that prune juice can help reduce some of the more harmful chemicals that occur as a result of problems with the liver. However, more research is necessary to explore the full potential of prune juice as a treatment in liver health.
Obviously, there are many things that can cause an overactive bladder, but one known reason is constipation. It stands to reason that the addition of prunes or prune juice to your diet could help with eliminating bladder irritants.
Prunes and prune juice are a good source of potassium. Potassium is an electrolyte, which helps the body achieve various bodily functions. The NHS suggests that adults aged should have 3,mg of potassium a day, which you should get from a healthy, balanced diet.
Vitamins provide essential nutrients for the body, and prunes contain a number of key vitamins. Vitamin A does a lot for your skin. From helping the healing process and supporting the immune system and promoting natural moisture. It keeps your bones healthy too. Riboflavin and niacin are part of B vitamins that help many things to help the body function, including; the brain and nervous system, cell reproduction, normal immune function and releasing energy from food.
By improving your iron intake you will improve the quality of your red blood cells. As fruit and veg contains water, nutrients and often fibre, keeping hydrated is a good way to help with bowel movement or cases of constipation.
In many cases of occasional constipation, making diet and lifestyle changes is very effective for relieving symptoms. Drinking certain juices may help with constipation for some people. Some juices contain dietary fibre and sorbitol, both of which help regulate bowel movements. However, because prune juice contains sorbitol, magnesium and potassium it acts as a laxative.
You can make prune juice yourself at home, but buying natural prune juice is the easiest method. If you are having difficulty going to the toilet, then drinking between half and one glass of prune juice in the morning can help improve digestion. Much like prune juice, the antioxidants in lemons, in this case vitamin C pull water into the gut, which increases bowel movement.
Drinking a mixture of lemon and water may help with constipation in some people as increasing your water intake can help with mild constipation. Simply mix the juice of half a lemon into a glass of warm water. For best results try drinking at night and first thing in the morning. Apples contain high amounts of dietary fibre and sorbitol, which act as a laxative in the same way as prune juice.
Apples also contain pectin, which is a type of water-soluble starch that may increase bowel movement.
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