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.
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Bowel movements are hard, dry, lumpy, and difficult or painful to pass.
Yourstoolactually provides criticalinsights into your health.
The following article discusses the uses and benefits of prune juice, its nutrition, and its safety.
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What Is Prune Juice?
Prunes are dried plums(Prunus domesticaL.).
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.
Generally, 1 fluid ounce of prune juice contains the following nutrients:
Pectinis the dominant fiber in prunes.
It is asoluble fiberreadily 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.
Sorbitol exertslaxative-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 andloose 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:chlorogenicandneochlorogenic acid.
Some research suggests that chlorogenic acid supports beneficial bacteria while preventing pathogens from settling in the gut.
This produces a laxative effect.
However, further research in humans is necessary.
Similarly, the available data suggest prune juice forconstipation.
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.
How Much Prune Juice Should I Take for Constipation?
The amount of prune juicefor constipationdepends on your age.
Infants
Juice is not recommended for children younger than 1.
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.
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 tolerancedilute prune juice with water to ease any side effects.
Seek immediate medical attention if you have asevere allergic reaction(itching, hives, shortness of breath).
Common Side Effects
Common side effects of prune juice includediarrhea,gas, andbloating.
People withIBSorIBDmay 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.
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.
Hydration
A high-fiber diet and drinking adequate fluids go hand in hand.
Too much fiberis 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.
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