What Type of Prunes Are Best for Constipation?

December 21, 2025 •

4 min read

According to a study comparing prunes to psyllium, dried plums are a safe, palatable, and effective first-line therapy for mild to moderate constipation. When seeking natural digestive relief, knowing what type of prunes are best for constipation is key to leveraging their potent combination of fiber and natural sugars.

Quick Summary

Whole dried prunes are more effective for constipation relief than prune juice due to their higher concentration of both fiber and sorbitol. Dried prunes add bulk and attract water to soften stools, providing a comprehensive digestive benefit.

Key Points

Whole Prunes are Superior: Whole dried prunes are generally more effective for constipation than prune juice due to their high concentration of fiber and sorbitol.
Fiber and Sorbitol are Key: The combination of soluble and insoluble fiber with the natural laxative sorbitol is what makes prunes work so well to soften and bulk up stool.
Start Slowly: To avoid gas, bloating, or diarrhea, it is best to start with a small serving of prunes (around 4-6) and increase gradually as your body adjusts.
Stay Hydrated: Always drink plenty of water when increasing your fiber intake to help it function effectively and prevent constipation from worsening.
Juice has Less Fiber: While prune juice retains sorbitol, the juicing process removes most of the fiber, making it less effective for adding bulk to stools.

Dried Prunes vs. Prune Juice: The Definitive Comparison

When it comes to using prunes for constipation, the most important distinction is not the variety of plum used, but the form in which it is consumed: whole dried prunes versus prune juice. While both are effective remedies, their nutritional profiles and mechanisms of action differ significantly. For most individuals, especially those with mild to moderate constipation, whole dried prunes offer a more comprehensive and robust solution.

The Power of Whole Dried Prunes

Dried prunes contain a powerful combination of both soluble and insoluble fiber, which is largely lost during the juicing process. The insoluble fiber adds bulk to your stool, helping to speed up its movement through the digestive tract. The soluble fiber, on the other hand, absorbs water and forms a gel-like substance that softens the stool, making it easier to pass. Furthermore, dried prunes typically have more than double the concentration of sorbitol compared to an equal serving of prune juice, amplifying their natural laxative effect.

Key Components in Prunes

Dietary Fiber: The combination of soluble and insoluble fiber is essential for proper bowel function. Insoluble fiber increases stool volume, while soluble fiber softens it.
Sorbitol: This natural sugar alcohol is a key player in prune's laxative effect. It is not fully absorbed by the body and draws water into the colon, promoting bowel movements.
Phenolic Compounds: Compounds like neochlorogenic and chlorogenic acids act as antioxidants and can stimulate gut motility, further aiding digestion.
Prebiotics: The fiber in prunes acts as a prebiotic, feeding beneficial gut bacteria and supporting a healthy gut microbiome.

Understanding Prune Juice

Prune juice is made from dried plums, but the juicing process filters out most of the fruit's fiber. While it retains the sorbitol and some vitamins and minerals, its lower fiber content makes it less effective for bulking up stool. However, the concentrated sorbitol can still provide significant relief for mild constipation. The liquid form can be beneficial for those who have difficulty chewing or prefer a milder effect. One downside is that prune juice can be high in calories and sugar, so moderation is key.

Choosing the Best Type for You

While the specific variety of prune, such as the widely used 'Improved French' or California prunes, does not significantly impact its effectiveness for constipation, the way you consume it does. For the most potent and comprehensive relief, whole dried prunes are the superior choice. If you are sensitive to high fiber or find whole prunes less palatable, prune juice can still be a valuable tool. Starting with a smaller serving and gradually increasing it allows your body to adjust and minimizes potential side effects like bloating and gas.

Dried Prunes vs. Prune Juice for Constipation


Feature	Dried Prunes	Prune Juice	Recommendation
Fiber Content	High (both soluble and insoluble)	Low (fiber is filtered out)	Dried Prunes for superior bulking and softening.
Sorbitol Concentration	Higher per serving size	Lower per serving size	Dried Prunes for a stronger natural laxative effect.
Effectiveness	Highly effective for mild-to-moderate constipation	Effective for mild constipation	Dried Prunes for the most comprehensive relief.
Digestive Benefit	Bulks stool, softens stool, and feeds good gut bacteria	Primarily softens stool	Dried Prunes for holistic gut health benefits.
Calorie/Sugar Content	Denser, requires moderation	High in concentrated sugars	Both require moderation, but juice has more concentrated sugar.
Palatability	Chewy, sweet-tart flavor	Sweet, tangy liquid	Subjective; personal preference.

How to Incorporate Prunes for Maximum Benefit

To effectively use prunes for constipation, it is important to start slow and listen to your body. For adults, a good starting dose is 4-6 dried prunes per day. Always accompany your prune intake with plenty of water, as fiber needs fluid to work properly. You can eat them as a snack, add them to oatmeal or yogurt, or blend them into a smoothie. Soaking dried prunes overnight can also make them softer and easier to digest. For those opting for juice, stick to 100% prune juice without added sugars and limit to about one 150ml glass per day.

Conclusion

When faced with constipation, the best type of prune to reach for is the whole dried fruit. Its superior fiber content, combined with its natural sorbitol, makes it a powerful and effective natural remedy for promoting regularity. While prune juice offers some benefits, it lacks the fiber needed for comprehensive stool bulking. By incorporating a handful of whole dried prunes into your daily routine and staying hydrated, you can effectively manage digestive issues and support overall gut health.

For further reading, consider reviewing the study published in the American Journal of Gastroenterology on prune juice effectiveness: https://journals.lww.com/ajg/fulltext/2023/06000/consumption_of_2_green_kiwifruits_daily_improves.26.aspx

Frequently Asked Questions

Dried prunes are generally more effective for constipation relief than prune juice. This is because the whole fruit contains a higher amount of both soluble and insoluble fiber, which is largely filtered out during the juicing process.

Prunes help with constipation in two main ways: their high fiber content adds bulk to stool, and their natural sugar alcohol, sorbitol, draws water into the colon to soften it. These combined effects promote regular bowel movements.

For adults, a typical recommendation is to start with 4 to 6 dried prunes per day. It's best to begin with a smaller amount and gradually increase to see how your body responds and minimize potential side effects like gas or bloating.

The time it takes can vary depending on the individual, but many people experience relief within a few hours to a day after consumption. Consistent daily intake is most effective for maintaining regularity.

While there are different varieties of plums used to make prunes (like California's 'Improved French' prune), the most significant factor for constipation relief is whether you consume the whole fruit or the juice, not the specific cultivar.

Yes, eating too many prunes can lead to undesirable side effects, including diarrhea, gas, and bloating, due to their high fiber and sorbitol content. Moderation is key to a gentle and effective remedy.

Sorbitol is a natural sugar alcohol found in prunes. It is poorly absorbed by the digestive system and acts as an osmotic laxative, pulling water into the intestines to soften stools and aid passage.