February 10, 2025

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Dietitians On The Constipation Remedy

Dietitians On The Constipation Remedy

Prunes and prune juice are both effective home remedies for constipation. But they have major health benefits that go beyond the bathroom, dietitians say.

“Prunes definitely can be helpful with digestion and gut health,” Whitney Linsenmeyer, Ph.D., assistant professor at Saint Louis University and spokesperson for the Academy of Nutrition and Dietetics, tells TODAY.com.

There’s also research suggesting they help with bone health (especially in postmenopausal women), as well as heart health and weight management, she says. Many of those benefits are partly due to their high fiber content, Linsenmeyer explains.

Prune juice may provide a lot of the same nutrients, but in different — typically lower — amounts, Grace Derocha, registered dietitian, tells TODAY.com. Prune juice also comes with double the calories and, generally, less fiber than whole prunes, the experts say.

So, while both prunes and prune juice can be gut-healthy additions to your diet — especially if you’re dealing with constipation, there are some important reasons to choose one or the other.

Prunes nutrition

A serving of five prunes will provide around:

  • 114 calories
  • 1 gram protein
  • 30 grams carbohydrates
  • 3.5 grams fiber
  • 350 milligrams potassium

Derocha, who is also a spokesperson for the Academy of Nutrition and Dietetics, generally recommends eating just two to three prunes at a time. Remember that every prune was once a whole plum, and “you wouldn’t really have five to six plums at one time,” she says.

Prune juice nutrition

In one 8-ounce serving of prune juice, you’ll find:

  • 182 calories
  • 1.5 grams protein
  • 44.5 grams carbohydrates
  • 2.5 grams fiber
  • 707 milligrams potassium

Because prune juice doesn’t contain as much natural fiber as whole prunes or plums, the sugar in the juice has more potential to cause a spike in blood sugar.

Interestingly, though, prune juice seems to retain more fiber from the fruit than other types of juice, Linsenmeyer says. Depending on the brand, an 8-ounce serving of juice may have as much as 4 or 5 grams of fiber.

A serving of prune juice is also significantly higher in calories than a serving of prunes. And Derocha recommends keeping your serving size of juice to just 4 ounces. (Experts previously gave TODAY.com the same advice regarding carrot juice.)

Benefits of prune juice and prunes

Prune juice is made from rehydrated prunes, so the two have similar nutrient profiles.

Prunes and prune juice are famous — or maybe infamous — for their gastrointestinal effects. Some of that is due to their high fiber content, the experts say, which includes both soluble and insoluble fiber. The fiber in prunes is also beneficial for heart health and blood sugar control.

Both prunes and prune juice naturally contain sorbitol, a type of sugar alcohol, Derocha explains. “And sorbitol has a natural mild laxative effect to help with constipation,” she says.

Prunes and prune juice also provide some potassium, boron and vitamin K, all of which are beneficial for bone health, Derocha says. They also contain trace amounts of copper, Linsenmeyer adds.

As suggested by their dark color, prunes are also rich in antioxidants, Derocha says, particularly plant-based phenolic compounds which can really “help protect cells and reduce inflammation.”

Prunes vs. prune juice: Which is healthier?

When you’re feeling backed up or you just want a healthy boost of nutrients, prunes or prune juice can do the trick. But which should you pick?

Prunes and prune juice contain both fiber and sorbitol, which contribute to their effects on digestion.

When it comes to easing constipation, prune juice has one major advantage: The juice provides hydration where the dried fruit does not, Derocha says. And when you’re backed up, staying hydrated is crucial to help move things along, gastroenterologists told TODAY. com previously.

“The juice is lower in fiber,” Derocha explains, “but with that, it becomes a little bit easier to digest for people that might not be used to having such high fiber rich foods all the time.”

The same is true for the sorbitol content: While prunes contain more sorbitol than prune juice, ingesting more sorbitol may not always be favorable because it can cause diarrhea and cramping in larger amounts.

Especially in juice form, that sugar can cause the intestines to hold more water, leading to diarrhea, Linsenmeyer says. “That might be a relief for somebody (who’s) experiencing constipation, but it’s something to be leery of,” she says.

Prunes and prune juice also tend to taste better and have better textures than fiber supplements, Linsenmeyer says. In that sense, “it makes sense (to incorporate prunes or prune juice) in terms of what are people actually going to do and enjoy,” she says.

Keep in mind that a serving of prune juice will have about double the calories, Linsenmeyer says, “which isn’t inherently a bad thing, but is something to be cognizant of.”

A serving of prunes will have around 90 calories compared to 180 calories in a serving of prune juice. Because prune juice has so little fat and protein, almost all of those calories are coming from carbohydrates, Linsenmeyer adds. “For folks that might also be managing their blood sugar levels, they may want to choose the fruit form versus the juice form,” she advises.

Overall, both prunes and prune juice are healthy choices that may have benefits for digestion, heart and bone health. And which version of prunes works best may vary from person to person, Linsenmeyer says. “These are perfectly safe,” she says, “so give both a try and see what works.”

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