How many prunes a day for constipation? Your guide to dosage and relief

December 24, 2025 •

4 min read

According to a review published in the journal Alimentary Pharmacology and Therapeutics, prune consumption has been shown to be more effective than psyllium husk in treating constipation. This highlights the proven power of this natural remedy, but the key to success is knowing precisely how many prunes a day for constipation is right for you.

Quick Summary

The recommended adult dosage for constipation relief is typically 4 to 6 prunes daily, though starting with a smaller amount is advised to gauge individual tolerance. This is a natural remedy that uses dietary fiber and sorbitol to effectively promote bowel regularity. Always ensure adequate hydration when increasing fiber intake.

Key Points

Daily Dosage: For adults, start with 3-5 prunes per day and can increase to 4-6 for more effective relief.
Start Slowly: Introduce prunes gradually into your diet to avoid potential side effects like bloating and gas.
Fiber and Sorbitol: Prunes work by providing both soluble and insoluble fiber, along with sorbitol, a natural laxative that draws water into the intestines.
Stay Hydrated: Ensure you drink plenty of water, as proper hydration is essential for fiber to soften stool and work effectively.
Prunes vs. Juice: Whole prunes contain more fiber and are generally more effective than prune juice, which lacks most of the fiber.
Holistic Approach: Combining prune consumption with regular exercise and a balanced, high-fiber diet will yield the best results for digestive health.

Understanding the Power of Prunes

Prunes, or dried plums, are a time-tested remedy for constipation, and their effectiveness is backed by science. The reason for their potent, yet gentle, laxative effect lies in their unique combination of fiber and natural sugar alcohol.

The Mechanisms of Prune-Induced Relief

Prunes contain both types of dietary fiber, soluble and insoluble, which work together to promote regular and comfortable bowel movements.

Insoluble fiber: Often called 'roughage,' this type of fiber does not dissolve in water. It adds bulk to your stool, which helps to push waste through your digestive system more quickly.
Soluble fiber: This fiber dissolves in water to form a gel-like substance. This softens the stool, making it easier and more comfortable to pass.

Beyond fiber, prunes contain a sugar alcohol called sorbitol. Sorbitol is poorly absorbed by the body and has a mild osmotic laxative effect, which means it draws water into the large intestine to further soften the stool and stimulate bowel movements.

How Many Prunes Are Recommended for Constipation?

For adults, a common starting point is a smaller number of prunes, with a gradual increase to find the optimal dose for your body. The recommended amount can vary, but most sources point to a range.

For Adults

For mild constipation, start with 3 to 5 prunes daily.
For more effective relief, a daily intake of 4 to 6 prunes (about 30g) is often recommended.
Some studies on chronic or more severe cases have used a higher dose of up to 10 prunes (100g) per day, but this can increase the risk of gas and bloating.

For Children

Children generally need a much smaller dose. Start with just one or two prunes daily.
Always consult a pediatrician before giving prunes or prune juice to infants or young children for constipation.

How to Introduce Prunes into Your Diet

For best results, introduce prunes slowly into your diet to avoid gastrointestinal discomfort, such as gas or bloating.

Best practices for consumption:

Eat them whole: As a snack, a handful of prunes in the morning can kickstart your digestion for the day.
Soak them: Soaking prunes in warm water overnight can make them softer and easier to digest.
Mix with meals: Chop and add prunes to your oatmeal, yogurt, or cereal for a fiber boost.
Blend into smoothies: Add a few prunes to your morning smoothie for natural sweetness and digestive benefits.

Prunes vs. Prune Juice: Which is Better?

Both prunes and prune juice can help with constipation, but there are key differences to consider. Whole prunes offer more overall digestive benefits, while prune juice provides a concentrated dose of the active compounds.


Feature	Whole Prunes	Prune Juice
Fiber Content	Higher (contains both soluble and insoluble fiber)	Lower (fiber is filtered out during processing)
Sorbitol Content	Sufficiently high to have a laxative effect	Contains sorbitol, effective for mild constipation
Calorie Count	Fewer calories per dose	Higher calories and sugar per dose
Effectiveness	More comprehensive for managing constipation	Good for mild cases or for those who can't tolerate whole fruit
Potential Side Effects	Higher fiber can cause more gas if not introduced slowly	Large quantities may increase risk of diarrhea

Other Lifestyle Factors for Relief

While prunes are a powerful tool, they are most effective when combined with other healthy habits. A holistic approach can address the root causes of constipation for long-term relief.

Stay hydrated: Drinking plenty of water is essential, as fiber needs water to work properly. Without enough fluid, increased fiber can worsen constipation. Aim for at least 8-10 glasses of water per day.
Exercise regularly: Physical activity helps stimulate the muscles in your intestines, promoting bowel motility. Even a simple walk after a meal can be beneficial.
Eat a balanced diet: Incorporate a variety of other high-fiber foods into your diet, such as fruits (kiwi, apples, pears), vegetables (broccoli, leafy greens), whole grains, and legumes.
Consider other remedies: Other natural options include flaxseed, chia seeds, and probiotic-rich foods like kefir. For more comprehensive information on dietary and lifestyle changes, visit the Johns Hopkins Medicine guide to foods for constipation.

Conclusion: Finding the Right Balance

Determining the right amount of prunes to eat for constipation is a matter of finding the balance between effectiveness and avoiding side effects. For most adults, a starting dose of 3-5 prunes, gradually increasing to 4-6 daily, is a reliable strategy. Remember to couple this with sufficient water intake and regular exercise for the best results. While prunes offer a potent, natural remedy, it's always wise to consult a doctor or registered dietitian if you experience persistent or severe constipation that doesn't respond to dietary changes.

By following these recommendations, you can harness the natural benefits of prunes and take a significant step towards better digestive health.

Frequently Asked Questions

Prunes can have a noticeable effect within a few hours, but it may take up to 24 hours to experience a bowel movement, especially if you are starting with a smaller dose. Consistency is key, and some may see a full benefit after a few days of daily consumption.

While you can eat prunes at any time, many experts recommend eating them in the morning to help stimulate the digestive system throughout the day. Eating them after dinner can also encourage a bowel movement the following morning.

Yes, consuming too many prunes can lead to side effects such as excessive gas, bloating, stomach cramps, and diarrhea due to their high fiber and sorbitol content. It's best to stick to the recommended 4 to 6 prunes per day for most people.

Whole prunes are generally considered more effective than prune juice for constipation because they contain both the soluble and insoluble fiber needed to add bulk and soften stools. While prune juice contains sorbitol and can help with mild cases, it lacks the full fiber benefit.

Yes, for children, a smaller amount of 1 to 2 prunes per day is recommended. Always consult with a pediatrician before using prunes or prune juice as a remedy for infants or young children.

If prunes and other dietary changes don't relieve your constipation, you should consult a doctor. Your physician can help determine the underlying cause and recommend appropriate treatment options. Increasing your intake of water and physical activity can also help.

Yes, other foods rich in fiber and sorbitol can help. These include kiwi, apples, pears, berries, figs, and flaxseeds. A balanced diet with various high-fiber fruits, vegetables, and whole grains is important for digestive health.