What's better for constipation, figs or prunes? A comprehensive comparison

January 3, 2026 •

4 min read

According to a recent 2025 study, consuming dried fruit with fiber and sorbitol can significantly improve chronic constipation symptoms. This makes the question of what's better for constipation, figs or prunes, highly relevant, as both are powerful natural laxatives.

Quick Summary

This article explores the debate between figs and prunes for alleviating constipation, comparing their nutritional profiles, effectiveness, speed, and overall health benefits to help you choose the best option for your digestive needs.

Key Points

Prunes for Speed: Prunes contain high levels of sorbitol, a sugar alcohol that draws water into the intestines, making them more effective for quick constipation relief.
Figs for Fiber: Dried figs boast a higher total fiber content per serving, providing excellent bulk for promoting regular, ongoing bowel movements.
Clinical Edge: Extensive research, including comparative studies, suggests prunes have a more predictable and clinically proven laxative effect than figs.
Taste Preferences: Figs have a milder, sweeter taste, which some people prefer over the tangy, robust flavor of prunes.
Gradual Start: Begin with a small serving of either fruit (3-5 prunes or 2-4 figs) to avoid potential side effects like bloating, gas, or diarrhea.
Prebiotic Power: Figs function as prebiotics, feeding beneficial gut bacteria and supporting overall long-term digestive health.

Both figs and prunes are long-standing, natural remedies for constipation, prized for their high fiber content and unique compounds that promote bowel regularity. However, their mechanisms of action and nutritional makeup differ, making one potentially more effective or suitable than the other depending on individual needs.

The Power of Prunes

Prunes, or dried plums, are widely known for their effectiveness as a natural laxative due to their unique composition.

How Prunes Work for Constipation

High in Fiber: Prunes contain both soluble and insoluble fiber. This combination adds bulk and softens stool, aiding its passage.
Rich in Sorbitol: Prunes are notable for their high sorbitol content, a sugar alcohol that draws water into the colon, providing an osmotic laxative effect. A 100-gram serving can contain about 15 grams of sorbitol.
Chlorogenic Acid: This compound in prunes may also contribute to increased stool frequency.

The Effectiveness of Figs

Figs, especially dried varieties, are another excellent source of dietary fiber used for digestive support.

How Figs Work for Constipation

Exceptional Fiber Content: Dried figs generally have more total dietary fiber per gram than prunes. A 100-gram serving offers approximately 9.8 grams of fiber, compared to prunes' 7.1 grams. This includes both types of fiber.
Intestinal Stimulation: The small seeds within figs are thought to gently stimulate the intestinal walls, supporting peristalsis to move waste.
Prebiotic Effects: The fiber in figs acts as a prebiotic, feeding beneficial gut bacteria essential for healthy digestion.

Figs vs. Prunes: A Side-by-Side Comparison

To help decide what's better for constipation, figs or prunes, here is a comparison of their key features.


Feature	Figs (Dried)	Prunes (Dried)
Primary Mechanism	High fiber content (bulking) and intestinal stimulation from seeds.	High sorbitol content (osmotic laxative effect) plus robust fiber.
Speed of Action	Typically takes slightly longer to produce effects due to reliance on fiber and peristalsis.	Often provides faster results, with many experiencing relief within 12-24 hours due to sorbitol.
Fiber Content (per 100g)	Higher (approx. 9.8g), a powerful bulking agent.	Lower (approx. 7.1g), but works synergistically with sorbitol.
Sorbitol Content	Present, but in significantly lower concentrations.	Much higher (approx. 15g per 100g), a primary contributor to its laxative effect.
Clinical Evidence	Supports digestive benefits and relief for conditions like IBS-C, but less research specifically on general constipation than prunes.	Robust clinical research demonstrating superior efficacy for increasing stool frequency and improving consistency compared to other remedies.
Taste Profile	Milder, honey-like sweetness.	Distinctive, tangy, and rich flavor.
Side Effects (Excess)	Can cause diarrhea, bloating, or digestive discomfort.	Can cause bloating, gas, stomach cramps, and diarrhea due to high sorbitol.

Practical Recommendations for Choosing Your Remedy

Choosing between figs and prunes depends on your individual needs and how you react to them. Consider these points when making your choice.

If you need fast, reliable relief

Prunes are often the preferred option for quick relief. Their high sorbitol content and significant clinical evidence support their use for predictable and swift results. It's recommended to start with a small amount (3-5 prunes) and adjust as needed to manage potential side effects like gas.

If you prefer a gentler, ongoing approach

Figs are a high-fiber alternative suitable for maintaining regular digestion. Their prebiotic qualities also support long-term gut health. Many find figs' milder taste more appealing for daily consumption.

How to Incorporate Figs and Prunes into Your Diet

Enhance your diet with these fruits using these simple methods:

Soak Them: Soaking dried figs or prunes in warm water overnight can make them softer and potentially more effective. Drinking the water can also be beneficial.
Add to Breakfast: Mix chopped figs or prunes into oatmeal, yogurt, or cereal for a fiber boost.
Blend into Smoothies: Incorporate them into smoothies for natural sweetness and added fiber.
Make a 'Jam': Soaked figs can be blended into a paste for a healthy spread.
Pair with Other Foods: Eating them with nuts or cheese as a snack can help moderate sugar absorption.

Side Effects and Considerations

Despite being natural, consuming too many figs or prunes can lead to digestive issues.

List of Potential Side Effects

Gas and Bloating: High amounts of fiber and sorbitol can cause gas and bloating, particularly if you're not used to a high-fiber diet.
Diarrhea: Excessive consumption can result in diarrhea due to a strong laxative effect.
Allergies: Some individuals may experience allergic reactions, especially to figs due to natural latex.
Blood Sugar: Dried figs are high in sugar and should be consumed moderately by individuals with diabetes, although figs have a moderate glycemic index.

Conclusion

Deciding what's better for constipation, figs or prunes, depends on whether you seek rapid relief or a long-term digestive aid. Prunes tend to be more effective for immediate relief due to their high sorbitol content, while figs are excellent for consistent, daily fiber intake and supporting gut health. Both are nutritious and can help prevent and treat constipation when included in a balanced diet. Remember to consume in moderation and ensure adequate hydration by drinking plenty of water, especially when increasing fiber intake.

For additional information on the health benefits of prunes, the California Prune Board is a valuable resource.

Frequently Asked Questions

Prunes generally work faster due to their higher sorbitol content, which has a more immediate laxative effect by drawing water into the intestines. Many people report relief within 12 to 24 hours.

Dried figs contain more total fiber per 100-gram serving (9.8g) than dried prunes (7.1g). However, prunes' fiber works alongside sorbitol for a powerful laxative effect.

For adults, a good starting dose is 3-5 prunes or 2-4 figs per day. Start with a smaller amount and increase gradually to let your body adjust to the higher fiber intake.

Yes, eating too many can cause digestive upset, including bloating, gas, stomach cramps, and diarrhea, due to their high fiber and sugar alcohol content.

Dried figs are more concentrated in fiber and nutrients than fresh figs. A 100-gram serving of dried figs contains 9.8g of fiber, while the same amount of fresh figs has only about 3g.

If you dislike the taste of prunes, figs are a great, milder-flavored alternative. You can also try adding prunes or figs to smoothies, oatmeal, or baking to mask the flavor.

In addition to possible gastrointestinal distress from over-consumption, some people may have an allergy to figs, especially those with a birch pollen allergy.

While prune juice is also effective due to its sorbitol content, whole fruit is generally healthier as it contains more dietary fiber. Dried fruit also increases stool weight more significantly than juice.