Are Plums Hard on the Stomach? Understanding the Digestive Effects

December 24, 2025 •

3 min read

Plums are a source of dietary fiber and natural sugar alcohols like sorbitol, which can influence digestive health in various ways. Depending on how many you consume and your individual sensitivity, they can either aid digestion or cause temporary discomfort like bloating or gas.

Quick Summary

Plums contain natural fiber and sorbitol, which can help with constipation. However, overconsumption may lead to digestive upset, gas, and bloating in some individuals due to these compounds.

Key Points

Plums aid digestion: Plums contain both soluble and insoluble fiber, which promotes regular bowel movements and helps prevent constipation.
Sorbitol causes a laxative effect: A natural sugar alcohol in plums, sorbitol, draws water into the intestines, softening stools and stimulating transit.
Overconsumption can cause stomach issues: Eating too many plums, especially prunes, can lead to excess fiber and sorbitol, resulting in bloating, gas, cramping, and diarrhea.
Hydration is key: Drinking plenty of water is essential when consuming plums to help the fiber pass smoothly through the digestive system and avoid discomfort.
Prunes are more potent: Dried plums (prunes) have a more concentrated amount of fiber and sorbitol than fresh plums, making them more effective for constipation but also more likely to cause side effects.
Individual sensitivity varies: People with sensitive stomachs, like those with IBS, should be cautious with plum intake, starting with small amounts to assess tolerance.

The Digestive Impact of Plums

For many, plums are a nutritious and delicious addition to their diet. Their well-known cousin, the prune (or dried plum), is a long-standing natural remedy for constipation. This effect is largely due to the fruit’s composition, which can have significant and sometimes powerful effects on the digestive system. Understanding the specific components can help you manage your intake for optimal gut health.

The Dual Role of Fiber

Plums contain both soluble and insoluble fiber, which work together to regulate digestion. Insoluble fiber, found primarily in the skin, adds bulk to stool, helping it pass through the digestive tract more efficiently. Soluble fiber, located in the fruit's pulp, forms a gel-like substance in the gut, which can help soften stools and promote regularity. This combination makes plums effective for preventing and treating constipation. However, a sudden increase in fiber intake without proper hydration can lead to bloating and gas as the gut adjusts.

Sorbitol: The Natural Laxative

Beyond fiber, plums contain a natural sugar alcohol called sorbitol. Sorbitol is not fully absorbed by the body and has an osmotic effect, meaning it draws water into the large intestine. This extra water helps soften the stool and stimulates bowel movements, contributing to the laxative effect associated with plums, particularly prunes. While beneficial for constipation, consuming too much sorbitol can result in diarrhea, gas, and cramping, especially for those with a sensitive digestive system.

Phenolic Compounds

Plums also contain phenolic compounds, such as neochlorogenic and chlorogenic acids. These antioxidants can stimulate the gut and further support digestive function. Research has linked these compounds to improved gut health and a better intestinal environment.

Why Some Experience Stomach Upset

While plums are generally beneficial for digestion in moderation, some individuals may find them hard on the stomach. Here are the primary reasons for potential discomfort:

Overconsumption: Eating a large number of plums or prunes in a single sitting is the most common cause of digestive distress. The combined effect of high fiber and sorbitol can overwhelm the digestive system, leading to gas, bloating, and diarrhea.
Individual Sensitivity: People with irritable bowel syndrome (IBS) or other digestive sensitivities may be more prone to adverse reactions. The FODMAP (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols) content in plums can trigger symptoms in sensitive individuals.
Dehydration: To function properly, fiber needs water. If you increase your plum intake but not your water consumption, the fiber can bulk up stool without softening it, potentially exacerbating constipation and leading to more discomfort.

Tips for Enjoying Plums Without Upsetting Your Stomach

To reap the digestive benefits of plums without the side effects, consider these practical tips:

Start with a small amount: Introduce plums into your diet gradually to allow your digestive system to adapt to the increased fiber and sorbitol.
Stay hydrated: Always drink plenty of water when consuming high-fiber foods to ensure the fiber moves smoothly through your digestive tract.
Choose fresh over dried for sensitivity: If you have a sensitive stomach, fresh plums have a lower concentration of sorbitol and fiber than prunes, making them a gentler option.
Pair with other foods: Eating plums as part of a meal, rather than on an empty stomach, can help slow down digestion and minimize potential discomfort.

Comparison: Fresh Plums vs. Prunes


Feature	Fresh Plums	Prunes (Dried Plums)
Water Content	High	Low (Concentrated)
Fiber Content	Moderate	High (Concentrated)
Sorbitol Content	Moderate	High (Concentrated)
Natural Sugars	Lower	Higher (Concentrated)
Laxative Effect	Mild	Stronger
Best For	Daily eating, general gut health	Constipation relief, occasional use
Potential Side Effects	Less likely to cause issues	More likely to cause bloating, gas, diarrhea if overconsumed

Conclusion

Ultimately, whether plums are hard on the stomach depends on the quantity consumed and individual tolerance. For most people, eating plums in moderation provides a healthy dose of fiber and other beneficial compounds that support a regular and healthy digestive system. By being mindful of serving sizes, staying hydrated, and understanding the concentration difference between fresh plums and prunes, you can enjoy this versatile fruit and its digestive benefits without unwanted side effects. If you have a chronic digestive condition or experience persistent discomfort, consulting a healthcare professional is always the best course of action.

Learn more about the health benefits of prunes from Healthline here.

Frequently Asked Questions

Yes, eating too many plums, particularly dried ones, can cause bloating and gas. This is due to their high content of both fiber and sorbitol, which can ferment in the gut when consumed in excess.

Prunes (dried plums) are generally harder on the stomach than fresh plums, especially when eaten in large quantities. The drying process concentrates the fiber and sorbitol, leading to a stronger laxative effect and a higher likelihood of digestive discomfort.

Individual tolerance varies, but a typical serving is 1-2 fresh plums. For prunes, 4-6 per day is often recommended to aid digestion without causing discomfort. It is best to start with a small amount and observe how your body reacts.

Plum juice, especially prune juice, can be hard on the stomach because it contains sorbitol and a higher concentration of sugars than fresh fruit. It can cause a laxative effect, and drinking too much can lead to diarrhea.

Yes, plums are well-known for helping with constipation due to their rich content of both soluble and insoluble fiber, and the natural laxative sorbitol. They promote regular bowel movements and soften stools.

If you have IBS, you should introduce plums cautiously. Their high fiber and sorbitol content can trigger symptoms for some. Start with a very small portion, choose fresh over dried, and monitor your body's response.

Yes, consuming too many plums can lead to a stomach ache, as the high fiber and sorbitol can cause cramping, gas, and a strong laxative effect. People with sensitive digestive systems are particularly susceptible.