Prune Juice for Constipation

A registered dietitian nutritionist explains prune juice, its nutrition content, and more

Medically reviewed by Suzanne Fisher, RD

Constipation affects about 20% of people worldwide. Females and adults older than 64 are more likely to be constipated.

Constipation looks and feels different for each person. However, constipation is defined as fewer than three bowel movements weekly. Bowel movements are hard, dry, lumpy, and difficult or painful to pass.

Your stool actually provides critical insights into your health. Changes in your stool texture and color, bowel movement frequency, and ease of pooping can reflect certain lifestyle habits or be indicative of any underlying health issue.

The following article discusses the uses and benefits of prune juice, its nutrition, and its safety. 

What Is Prune Juice?

Prunes are dried plums (Prunus domestica L.). They commonly grow in the United States, Chile, France, and Argentina. However, dried plums are consumed worldwide.

Rehydrating prunes creates prune juice. Store-bought prune juice goes through a more in-depth processing and filtration operation.

Whole prunes and prune juice contain beneficial compounds that influence gastrointestinal function. Specifically, prunes are a potent source of fiber, polyphenols, and sorbitol, a type of sugar alcohol (polyol).

Nutrition

The nutrition content of a prune depends on the plum variety, where it was grown, its harvesting conditions, and its post-harvest processes.

Generally, 1 fluid ounce of prune juice contains the following nutrients:

• Water: 26 grams (g)

• Carbohydrates: 5.6 g

• Fiber: 0.32 g

Pectin is the dominant fiber in prunes. It is a soluble fiber readily fermented by gut bacteria. After processing and filtration, prune juice retains some of its fiber (pectin) content. Still, it has less than its whole counterpart.

Whole prunes contain about 11 to 15.5 g of sorbitol per 100-gram serving (roughly the equivalent of 3.5 ounces (oz) or ⅔ cup). Prune juice contains less sorbitol than whole prunes: 6.1 grams per 100-gram serving. Still, prune juice contains more sorbitol than other fresh and dried fruits.

Prune Juice as a Laxative

The fiber, sorbitol, and polyphenols in prune juice positively affect bowel function and improve constipation.

Sorbitol exerts laxative-like effects on the body. Its beneficial effects are twofold.

Sorbitol is absorbed slowly, with much of it entering the bowel for fermentation. The breakdown of sorbitol by bacteria contributes to gas and loose stools.

Not all sorbitol is digested. Undigested sorbitol retains water, resulting in softer, wetter stools.

Polyphenols stimulate gut bacteria to support digestive health. Prunes are high in two specific polyphenols: chlorogenic and neochlorogenic acid. Some research suggests that chlorogenic acid supports beneficial bacteria while preventing pathogens from settling in the gut.

Additional in vitro (lab) research shows that byproducts (caffeic acid) of the breakdown of chlorogenic acid stimulate Bifidobacteria in the colon. This produces a laxative effect. However, further research in humans is necessary.

Prune Juice for Constipation: The Research

Most of the evidence on prunes for constipation focuses on dried fruit rather than juice.

Overall, research supports the benefit of prunes for constipation. Research even shows that consuming 100 g (⅔ cup) of prunes daily results in greater stool frequency and consistency improvements than psyllium husk, a supplement commonly taken for constipation.

Similarly, the available data suggest prune juice for constipation.

Notably, one small randomized controlled trial found a difference in stool shape and texture with regular consumption of prune juice. Participants with chronic constipation took 54 g (2 oz) of prune juice daily for eight weeks.

Constipation symptoms improved after three weeks of drinking prune juice daily. However, changes in quality of life did not appear until after eight weeks.

There is no magical ingredient in prune juice. Instead, dietary fibers (like pectin), sorbitol, and polyphenols work together to support gut health and improve chronic constipation.

How Much Prune Juice Should I Take for Constipation?

The amount of prune juice for constipation depends on your age.

Infants

Juice is not recommended for children younger than 1.

However, infants younger than four months can have 1 oz of prune juice diluted with 1 oz of water once to twice daily to alleviate constipation.

Infants 4 months to 1 year can consume prunes as one of the fruits in their diet. Prune juice can also be consumed if necessary but in minimal amounts.

Always discuss changes in bowel habits with a pediatrician before offering prune juice to an infant for constipation.

Children

Fruit juice should be limited in young children.

Prunes can be part of the recommended three servings of fruit daily for children 1 year and older.

The American Pediatrics Association recommends limiting fruit juice to:

• 4 oz daily for toddlers ages 1 through 3.

• 4 to 6 oz daily for children 4 through 6.

• 8 oz for children 7 to 18.

It is possible to remain within guidelines while addressing constipation issues with prune juice.

Again, consult a pediatrician about prune juice if your child experiences constipation.

Adults

Research shows that drinking 2 oz of prune juice daily relieves symptoms of constipation.

The U.S. Dietary Guidelines for Americans recommend drinking 100% juice and limiting portions to 4 oz or less.

Because prune juice can cause excess gas, introduce it slowly. Gradually increase up to 4 ounces pending tolerance—dilute prune juice with water to ease any side effects.

Potential Side Effects and Precautions

Avoid prune juice if you're allergic to it or its components (parts). Seek immediate medical attention if you have a severe allergic reaction (itching, hives, shortness of breath).

Common Side Effects

Common side effects of prune juice include diarrhea, gas, and bloating.

Precautions

Consult your healthcare provider before starting prune juice if you experience irritable bowel syndrome (IBS), inflammatory bowel disease (IBD), or other gastrointestinal issues. People with IBS or IBD may be sensitive to prune juice and its components (parts), namely sorbitol and fiber.

Prune juice is not recommended if you are experiencing diarrhea, which may exacerbate symptoms.

Interactions

Prune juice, which is naturally high in potassium, may significantly elevate potassium levels when consumed with potassium-sparing diuretics.

How to Use Prune Juice

Prune juice has a sweet, zesty, yet slightly tart taste. Prune juice on its own may not taste good to everyone. However, prune juice can be easily added to other foods or drinks.

Try having prune juice in the following ways:

• As a liquid in smoothies

• Mixed into oatmeal instead of maple syrup for flavor and sweetness

• As a marinade or glaze

• Combined with other ingredients to make a sauce or dressing

• Diluted with sparkling water for a fizzy beverage

• Frozen as ice cubes or popsicles

• As an alternative sweetener or moistener in baked goods

Strategies for Digestive Health

A High-Fiber Diet

Increasing dietary fiber is a first line of treatment for constipation. Fiber bulks up stool and softens it by drawing water into it, making bowel movements easier to pass.

High-fiber foods include the following:

• Whole grains

• Legumes

• Fruits

• Vegetables

• Nuts

• Seeds

Fruits in particular may significantly affect digestive health due to their high fiber, polyphenol, and sorbitol content.

Hydration

A high-fiber diet and drinking adequate fluids go hand in hand.

Too much fiber is not always a good thing. High quantities of fiber can contribute to constipation. Maintaining adequate fluid intake with a high-fiber diet reduces constipation.

Physical Activity

Walking for 150 minutes or more weekly improves constipation symptoms. This translates to walking for 30 minutes five times per week.

The link between physical activity and constipation is unclear. However, regular movement improves constipation and quality of life.

Summary

Prune juice can be an effective natural laxative. With regular use, the combination of fiber, sorbitol, and polyphenols in prune juice improves constipation symptoms and quality of life.

In addition to its fiber, sorbitol, and polyphenol content, prune juice is rich in other nutrients that support digestive and overall health. For most people, adding prune juice to their diet will encourage better bowel habits and help meet other nutritional needs.

Read the original article on Verywell Health.