Can prunes cause tummy aches? Understanding the causes and relief

November 28, 2025 •

3 min read

According to WebMD, ingesting polyalcohol sugars like sorbitol found in prunes can lead to intestinal bloating, gas, and stomach cramps in some people. So, can prunes cause tummy aches? Yes, understanding the reasons why can help prevent discomfort.

Quick Summary

Prunes can trigger tummy aches, gas, and bloating due to their high fiber and sorbitol content, which can be hard for some digestive systems to process properly.

Key Points

Sorbitol: A sugar alcohol in prunes, sorbitol pulls water into the intestines, causing bloating, gas, and cramps, especially in large amounts.
Excess Fiber: The high fiber content, particularly if increased too quickly, can lead to gas, bloating, and diarrhea.
Gradual Introduction: Starting with just one or two prunes daily allows your digestive system to adapt and minimizes discomfort.
IBS Sensitivity: Individuals with Irritable Bowel Syndrome or other digestive sensitivities are more likely to experience negative side effects from prunes.
Hydration is Key: Drinking sufficient water alongside prunes is crucial to help the fiber pass smoothly and prevent discomfort.
Prune Juice vs. Prunes: While both contain sorbitol, whole prunes offer more complete fiber, while juice can be a more potent and faster-acting laxative.
Monitor Your Intake: Stick to recommended serving sizes, typically 3 to 5 prunes for adults, to avoid overloading your digestive system.

Prunes, or dried plums, are widely celebrated for their nutritional benefits, including their ability to promote digestive regularity. However, the very compounds that make them effective for easing constipation can also lead to gastrointestinal distress, such as tummy aches, bloating, and gas. This is especially true when consumed in large quantities or when your digestive system isn't used to a high fiber intake. This guide explores the reasons behind prune-induced stomach discomfort and offers practical strategies to enjoy them without the unpleasant side effects.

The Digestive Powerhouse: How Prunes Affect Your Tummy

The primary culprits for prune-related tummy aches are their high content of dietary fiber and a sugar alcohol called sorbitol. Both compounds have a significant impact on your digestive tract, particularly when introduced suddenly or in excess.

High Fiber Content

Prunes contain both soluble and insoluble fiber. Insoluble fiber adds bulk to stool, helping to push waste through the intestines, while soluble fiber absorbs water to create a gel-like substance that softens stool. While this is beneficial for regularity, a rapid increase in fiber intake can cause gas and bloating as your gut bacteria ferment the indigestible carbohydrates. Your digestive system needs time to adjust to higher fiber levels, and overwhelming it can lead to discomfort.

The Sorbitol Effect

Sorbitol is a sugar alcohol known for its laxative effect. Your body absorbs sorbitol slowly and sometimes incompletely. As it travels to the large intestine, bacteria ferment it, producing hydrogen gas as a byproduct. This gas buildup causes pressure, leading to bloating, flatulence, and cramps. For some people with sorbitol sensitivity or Irritable Bowel Syndrome (IBS), even small amounts can trigger noticeable symptoms. Consuming 20 grams or more of sorbitol can lead to severe cramping.

Osmotic Laxation

In addition to the fermentation process, sorbitol draws water into the large intestine via osmosis. This influx of fluid helps soften the stool and stimulates bowel movements. However, when too much fluid enters the colon too quickly, it can overcorrect constipation and cause diarrhea, which is often accompanied by painful cramping.

Prunes vs. Prune Juice: Which is Better for Your Stomach?


Feature	Whole Prunes	Prune Juice
Fiber Content	High in both soluble and insoluble fiber.	Lacks most insoluble fiber due to the extraction process.
Sorbitol	High concentration, especially when dried.	High concentration, potentially higher per serving than whole fruit.
Digestive Effect	Promotes regular bowel movements more comprehensively due to both fiber types.	Acts as a more concentrated, quicker-acting laxative due to higher sorbitol content.
Stomach Discomfort	More likely to cause bloating and gas from fiber fermentation.	Can cause more intense cramping and diarrhea due to potent laxative effect.

How to Prevent Tummy Aches from Prunes

To enjoy the health benefits of prunes without the unpleasant side effects, follow these simple strategies:

Start small and go slow: If you're not used to high-fiber foods, begin with one or two prunes daily and gradually increase your intake over several weeks. This allows your body to adjust to the increased fiber and sorbitol.
Stay hydrated: Fiber requires plenty of water to do its job properly. Drinking extra fluids helps the fiber pass through your digestive system smoothly, preventing constipation and discomfort.
Mind your portion size: An adult serving is typically around three to five prunes per day. Sticking to this recommendation helps manage your intake of sorbitol and fiber, reducing the risk of side effects.
Soak your prunes: Soaking dried prunes in warm water overnight can help soften them and make them easier for your digestive system to process.
Listen to your body: Pay attention to how your body reacts after eating prunes. If you experience persistent bloating, gas, or pain, you may be sensitive to sorbitol or have a high-FODMAP intolerance.

Conclusion

While the natural laxative properties of prunes are an effective remedy for constipation, their high fiber and sorbitol content can cause tummy aches, bloating, and gas, especially when consumed in excess. Moderation, gradual introduction, and proper hydration are key to enjoying this nutritious fruit without discomfort. For individuals with conditions like IBS, it is important to monitor your body's reaction and adjust your intake accordingly. By understanding how prunes affect the digestive system, you can maximize their health benefits while minimizing the negative side effects.

For more information on digestive health and diet, you can refer to authoritative sources like the Monash University Low FODMAP Diet blog.

Frequently Asked Questions

Prunes cause gas and bloating due to their high content of fiber and sorbitol, a sugar alcohol. When these are fermented by bacteria in the large intestine, they produce gas, leading to a feeling of fullness and discomfort.

To prevent a tummy ache, it is recommended to start with a small amount, such as one to two prunes daily, and gradually increase to a typical adult serving of three to five prunes per day. Always monitor how your body reacts.

Prune juice can be more potent as a laxative and might cause more severe cramping and discomfort due to its concentrated sorbitol content, even though it lacks the insoluble fiber found in whole prunes. Whole prunes provide both types of fiber and are often better tolerated when introduced gradually.

Yes, although it is rare, some people can have an allergic reaction to prunes, particularly those with a sensitivity to stone fruits or birch pollen. Symptoms can include itching or swelling of the mouth and throat.

Yes, prunes are considered a high-FODMAP food due to their sorbitol and fructan content. For individuals with IBS, this can be a trigger for symptoms like bloating and abdominal pain.

Soluble fiber in prunes dissolves in water to form a gel, helping to soften stool, while insoluble fiber doesn't dissolve and adds bulk, which helps move waste through the digestive system. Both contribute to the digestive effects of prunes.

If you have a tummy ache from prunes, try drinking plenty of water, engaging in light physical activity like walking, and eating a bland diet for a short time. For persistent issues, consult a healthcare provider.

Yes, prunes can cause stomach cramps, especially if eaten in large amounts. This is often a result of the laxative effect of sorbitol and the gas produced by intestinal fermentation of fiber.