How many pitted prunes to eat for constipation?

December 21, 2025 •

3 min read

According to a 2014 review published in Alimentary Pharmacology & Therapeutics, consuming prunes can be more effective than psyllium in treating chronic constipation. This natural remedy works through a combination of fiber and the natural sugar alcohol, sorbitol, to soften stool and stimulate bowel movements.

Quick Summary

Adults can start with a small amount of pitted prunes daily to naturally alleviate constipation. It is essential to increase intake slowly, alongside proper hydration, to avoid digestive side effects like gas or bloating.

Key Points

Start Slowly: Begin with a small amount of pitted prunes daily.
Stay Hydrated: Always drink plenty of water when increasing fiber intake.
Moderation is Key: Excessive consumption can potentially lead to diarrhea or gas.
Whole Fruit Contains More Fiber: Whole pitted prunes offer more dietary fiber than prune juice.
Individual Needs Vary: The ideal amount varies by individual. Adjust intake gradually based on your body's response.
Combine with Healthy Habits: Pair prune consumption with regular exercise and a fiber-rich diet for optimal digestive health.

Understanding Prune Consumption for Constipation

For adults experiencing mild to moderate constipation, a starting point for consuming pitted prunes is often a few each day. Starting with a smaller amount is wise to potentially avoid gas or bloating. Gradually increasing the amount allows your body to adjust. A typical serving for general digestive support is around four to six prunes. Pregnant individuals might start with a slightly lower amount. The key is consistency and moderation.

The Science Behind Prunes and Constipation

Prunes are effective due to the presence of dietary fiber and sorbitol. Fiber adds bulk to stool, which can help soften it and promote regularity. A quarter-cup serving of prunes contains approximately 3 grams of fiber. Sorbitol, a natural sugar alcohol, acts as an osmotic laxative by drawing water into the colon, which further helps to soften the stool and stimulate bowel movements.

A Step-by-Step Guide for Prune Consumption

To potentially optimize results and minimize side effects when using prunes for constipation relief:

Step 1: Begin with a Modest Amount. Start with a small number of prunes daily.
Step 2: Ensure Adequate Hydration. Drinking plenty of water is crucial when increasing fiber intake.
Step 3: Consider Timing. Some individuals prefer consuming prunes in the morning, while others find that evening intake is more effective for them.
Step 4: Increase Gradually (If Needed). If a small amount doesn't provide sufficient relief, consider adding one prune at a time over a few days until you find an amount that works for you, while staying within typical recommended ranges.
Step 5: Observe Your Body's Response. If you experience excessive gas, bloating, or diarrhea, reduce your intake.

Prunes vs. Prune Juice: A Comparison

Both whole prunes and prune juice can be helpful for constipation. Whole prunes are generally considered beneficial for consistent digestive maintenance due to their higher fiber content. Prune juice, while also containing sorbitol, has less fiber than whole prunes and may offer faster, though potentially more temporary, relief for occasional constipation. Link: Learn more about prune juice for constipation from the Cleveland Clinic

Considering Additional Factors for Digestive Health

Incorporating prunes into your diet is often more effective when combined with other healthy habits that support digestive health:

Engage in Regular Physical Activity: Exercise can help stimulate bowel function.
Increase Overall Dietary Fiber: Consuming a variety of fiber-rich foods from fruits, vegetables, and whole grains contributes to healthy digestion.
Respond to Nature's Call: Ignoring the urge to have a bowel movement can worsen constipation.

Conclusion

Starting with a modest number of pitted prunes daily is a natural approach that can be helpful for many adults experiencing constipation. Gradually increasing intake, ensuring adequate hydration, and maintaining an active lifestyle can enhance their effectiveness. Whole prunes are typically a better option for ongoing digestive support compared to prune juice due to their higher fiber content. When introducing prunes, do so slowly and be sure to drink plenty of water. If constipation persists or is severe, it is important to consult a healthcare provider for appropriate evaluation and guidance. Research suggests prunes can be a valuable natural therapy for constipation.

Frequently Asked Questions

The time it takes for prunes to work can vary greatly among individuals. Some may experience effects within a few hours, while others might notice improved regularity after consistent daily consumption over several days to a week.

The primary components in prunes known to aid constipation are dietary fiber and sorbitol. Fiber adds bulk and helps soften the stool, while sorbitol is a natural laxative that draws water into the intestines, further promoting softer stool.

For ongoing digestive support and long-term relief, whole pitted prunes are often considered more beneficial because they contain more dietary fiber. Prune juice, while containing sorbitol and offering some relief, has less fiber than the whole fruit and may be better suited for occasional, quicker relief.

Yes, consuming an excessive amount of prunes can lead to digestive discomforts such as gas, bloating, and diarrhea due to their high fiber and sorbitol content. It is generally recommended to start with a small amount and gradually increase as needed.

Prunes are often recommended as a natural remedy for constipation in children, typically in smaller amounts compared to adults. However, it is always best to consult a pediatrician or healthcare professional for specific guidance on the appropriate amount for a child.

Prunes are versatile and can be eaten in various ways. You can eat them whole as a snack, chop them and add them to oatmeal, yogurt, or salads, blend them into smoothies, or even soak them overnight to soften them before consumption.

If consuming prunes does not alleviate your constipation, or if you experience severe or persistent symptoms, it is important to consult with a doctor. They can help identify the underlying cause of your constipation and recommend appropriate treatment.