Constipation can affect people of all ages and turn an ordinary day into a constant discomfort. While many resort to chemical laxatives, there are gentler, natural alternatives that can also offer relief.
One of the most effective—and delicious—is prunes .
According to gastroenterology specialists, 4 to 6 units a day may be enough to promote bowel movements and improve digestion in less than 24 hours. Why do they work so well? Let’s explore their secrets.
Why do prunes help the intestines?
1.Prunes contain insoluble fiber, a type of fiber that increases stool bulk and naturally stimulates bowel movements.
Just four prunes provide about 2 grams of fiber, helping to restore normal bowel movements without causing irritation or cramps.
2. Contains sorbitol, a natural sugar with a mild effect
Sorbitol , a sugar alcohol naturally present in this fruit, attracts water to the intestine, softening stools and facilitating their elimination.
Unlike some synthetic laxatives, its action is gradual and gentle on the intestinal lining.
3. It provides polyphenols that take care of the intestinal flora
Prunes also contain antioxidants called polyphenols , which feed the beneficial bacteria in the gut.
This helps maintain a balanced gut microbiota , reducing the risk of chronic constipation and strengthening the digestive system in the long term.
Tips to enhance its effect
- Drink enough water: at least 1.5 to 2 liters daily so that the fiber can work properly.
- Move around every day: walking, stretching, or practicing yoga helps stimulate the intestines.
- Listen to your body: don’t ignore the need to defecate.
- A tablespoon of olive oil on an empty stomach: it can lubricate the digestive system and improve bowel comfort.
- As a snack: eat 4 to 6 units between meals.
- For breakfast: add them chopped to your oatmeal, yogurt or smoothie.
- Rehydrated: leave them in warm water for 15 minutes for a softer texture.
- In compote: cook them with little water, without added sugar, for a natural dessert.
Frequently Asked Questions
How many prunes should I eat per day?
Between 4 and 6 prunes are usually enough to improve intestinal transit.
Does fresh plum have the same effect?
Not exactly. The dried version is more potent because it contains more fiber and sorbitol.
Can people with diabetes eat prunes?
Yes, in moderation. Although their glycemic index is low, they contain natural sugars. It’s always advisable to consult with a doctor.
Can I replace laxatives with prunes?
In mild or occasional cases, yes. But if constipation persists, it’s important to seek professional advice.
In summary
Prunes are a natural, economical, and effective option for maintaining bowel regularity.
Combined with good hydration and healthy habits , they can become a daily ally for caring for your digestive system without relying on harsh laxatives.
Disclaimer
This content is for informational purposes only and is not a substitute for professional medical advice. If constipation is frequent or prolonged, consult your doctor or a registered dietitian.
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