Should I Eat Prunes or Dates for Constipation? The Ultimate Comparison

December 23, 2025 •

4 min read

According to Johns Hopkins Medicine, prunes have a well-deserved reputation as a powerful natural laxative, but dates also offer significant digestive benefits. This often leads to the question: should I eat prunes or dates for constipation, and which dried fruit is truly the better choice for relief?

Quick Summary

Comparing the digestive benefits of prunes and dates reveals distinct advantages for each. Prunes offer more potent, sorbitol-based relief for active constipation, while dates provide gentler, prebiotic fiber ideal for maintaining regular gut function. The superior choice depends on your specific health goals.

Key Points

Prunes are for relief: Their high sorbitol content makes them a more potent, reliable treatment for existing constipation.
Dates are for regularity: They offer a balanced, gentle fiber that acts as a prebiotic to maintain daily gut health.
Sorbitol is key: This sugar alcohol is what gives prunes their strong laxative effect by drawing water into the intestines.
Fiber types matter: Prunes have more insoluble fiber (adds bulk), while dates have a more balanced mix of soluble and insoluble fiber.
Consider your goals: Choose prunes for immediate relief and dates for milder, ongoing digestive support and gut health.
Hydration is vital: Regardless of your choice, drinking plenty of water is essential for fiber to work effectively.

Understanding the Root Causes of Constipation

Constipation is a common digestive issue characterized by infrequent bowel movements or difficulty passing stool. A primary cause is a lack of dietary fiber, which adds bulk and helps move waste through the digestive tract efficiently. Both prunes and dates are celebrated for their high fiber content, making them popular natural remedies. However, the mechanisms by which they work and their overall nutritional profiles have distinct differences that can influence which is the better choice for your situation.

The Science Behind Prunes and Constipation Relief

Prunes, or dried plums, have long been the go-to home remedy for constipation, a reputation backed by science. Their powerful laxative effect comes from a unique combination of components.

High Sorbitol Content: Prunes are rich in sorbitol, a sugar alcohol that is not fully absorbed by the body. This unabsorbed sorbitol draws water into the large intestine, which softens the stool and stimulates bowel movements. Prunes contain significantly more sorbitol than dates.
Dominant Insoluble Fiber: While containing both, prunes have a higher ratio of insoluble fiber, which adds substantial bulk to stool. This bulk helps stimulate the intestinal walls, encouraging waste to move along more quickly.
Phenolic Compounds: Beyond fiber and sorbitol, prunes contain phenolic compounds that can also contribute to their laxative properties by stimulating intestinal contractions.

Clinical studies have consistently demonstrated the effectiveness of prunes for treating mild to moderate constipation, sometimes proving more effective than common fiber supplements like psyllium.

Dates and Their Role in Promoting Regularity

Dates, while also a source of dietary fiber, offer a different approach to promoting digestive wellness. Their effect is often considered gentler and more suited for long-term digestive maintenance.

Balanced Fiber Profile: Dates contain a more balanced mix of soluble and insoluble fiber. The soluble fiber helps soften the stool, while the insoluble fiber adds bulk, promoting regular bowel movements without the urgency sometimes associated with prunes.
Prebiotic Power: The fiber in dates acts as a prebiotic, feeding the beneficial bacteria in your gut. A healthy gut microbiome is crucial for overall digestive function and regularity.
Lower Sorbitol Content: Dates have a much lower sorbitol content, meaning their laxative effect is milder and less likely to cause gas, bloating, or cramping if consumed in excess compared to prunes.

In addition to digestive support, dates are packed with nutrients like potassium, magnesium, and antioxidants, which contribute to overall health.

Prunes vs. Dates: A Head-to-Head Comparison for Constipation


Feature	Prunes	Dates
Primary Laxative Agent	High sorbitol content draws water into the gut and softens stool.	Balanced fiber profile adds bulk and supports a healthy gut microbiome.
Primary Function	A potent and reliable treatment for existing constipation.	A gentler aid for maintaining regular bowel movements and preventing future issues.
Effect on Digestion	Stronger, more immediate laxative effect due to high sorbitol.	Milder, more gradual effect that supports daily gut health.
Key Nutrients	Rich in Vitamin K, Vitamin A, and boron, excellent for bone health.	Rich in potassium, magnesium, and antioxidants; provide a quicker energy boost.
Taste Profile	Tangy-sweet flavor, a distinct taste profile.	Naturally very sweet, with a caramel-like flavor many find more palatable.
Calorie & Sugar	Lower in calories and natural sugars per serving than dates.	Higher in natural sugars and calories, offering a quick energy source.

Incorporating Prunes and Dates into Your Diet

Both dried fruits are versatile and can be added to your diet in a variety of ways. Here are some simple methods:

Eat Them Whole: The most direct method is eating a few pitted fruits as a snack.
Add to Oatmeal or Cereal: Chop them up and sprinkle over your morning meal for an extra fiber boost.
Blend into Smoothies: Add a few to your smoothie for natural sweetness and improved texture.
Use in Baking: Prune puree can act as a fat or sugar substitute in baked goods, while chopped dates work well in muffins or breads.
Create Energy Bites: Combine chopped dates or prunes with oats, nuts, and seeds for a delicious and functional snack.

Making Your Choice: Prunes or Dates?

So, which should you choose? The answer depends on your immediate needs and long-term goals. If you are experiencing active constipation and need more potent relief, prunes are the superior choice due to their high sorbitol content. Their stronger laxative effect is well-documented and reliable. For those who prefer a gentler approach or want a daily routine to promote regular bowel movements, dates are an excellent option. Their balanced fiber profile and prebiotic properties support overall gut health and prevent constipation from occurring in the first place.

For a holistic approach to digestive health, some people find success by incorporating both into their diet. For example, using prunes for occasional flare-ups and dates for daily maintenance can be a powerful combination. Regardless of your choice, remember that proper hydration is crucial, as fiber requires plenty of fluid to work effectively.

Conclusion: The Final Verdict

When faced with the question, 'should I eat prunes or dates for constipation?', the best answer is that the choice is personal, depending on the desired speed and intensity of relief. Prunes are the evidence-backed powerhouse for treating existing constipation, offering a potent, fast-acting solution primarily due to their sorbitol content. Dates provide a gentler, prebiotic-rich alternative that's excellent for preventative care and daily digestive maintenance. Ultimately, both are nutritious additions to a fiber-rich diet, and understanding their different strengths allows you to select the best dried fruit for your specific digestive needs. Consult with a healthcare professional for persistent issues.

For more detailed nutritional information and the science behind digestive health, consider visiting Johns Hopkins Medicine.

Frequently Asked Questions

The appropriate number of prunes to consume for constipation relief can vary. It's often recommended to start with a smaller quantity and adjust as needed, paying attention to your body's response.

To promote regular bowel movements and benefit from their fiber content, a moderate daily intake of dates is often suggested. The ideal amount can vary per individual.

Prunes are lower in calories and natural sugars per serving than dates. While dates are notably sweeter, both contain natural fructose and glucose.

Yes, you can consume both prunes and dates. Combining them can provide the benefits of both their different fiber types and nutritional profiles for a comprehensive approach to gut health.

Eating too many dates can lead to a high calorie and sugar intake. For individuals with sensitive stomachs, a high intake of dates or prunes can sometimes cause bloating or gas due to the high fiber content, so moderation is key.

Prunes work faster and more reliably for constipation due to their high concentration of sorbitol, a sugar alcohol that draws water into the intestines, along with specific fiber types and phenolic compounds that stimulate contractions.

While prune juice offers a concentrated laxative effect due to its sorbitol, consuming the whole prune fruit is generally considered better for overall digestive health. The fruit provides both soluble and insoluble fiber, which is removed during the juicing process.

The time it takes for prunes to relieve constipation can vary depending on individual factors, but some people may experience effects within a few hours, while for others it may take longer. Consistency in consumption, along with adequate hydration, can influence the outcome.

Prunes and dates can be considered for children experiencing constipation, but it is essential to consult with a pediatrician before giving them to children. A healthcare professional can provide appropriate guidance on the suitability and quantity for a child's age and health status.