Which is Better for Constipation: Dried Figs or Prunes?

A 100-gram serving of dried figs contains more fiber than prunes, but does that make them better for constipation? Both dried figs and prunes offer significant benefits for constipation relief through distinct mechanisms.

Quick Summary

Prunes provide a faster, clinically-supported laxative effect from sorbitol, while figs offer more fiber for a gentler approach to regularity.

Key Points

• Prunes for Speed: Prunes contain sorbitol, offering a faster laxative effect by drawing water into the intestines.

• Figs for Higher Fiber: Dried figs have more total fiber per 100g than prunes, adding bulk to stools.

• Evidence Favors Prunes: Studies suggest prunes are more effective than psyllium in improving stool frequency and consistency for chronic constipation.

• Distinct Mechanisms: Prunes use sorbitol and phenolics, while figs use fiber, seeds, prebiotics, and mucin to promote regularity.

• Taste Preference Matters: Whether you prefer the taste of figs or prunes can affect consistent intake.

• Start Small and Hydrate: Begin with small amounts and increase gradually while drinking plenty of water.

• Versatility: Both fruits are easy to add to meals and snacks for constipation relief.

Understanding Constipation Relief

Constipation is a common digestive issue often linked to insufficient dietary fiber and water intake. Natural remedies like dried fruits are often preferred. Dried figs and prunes are popular, using fiber and other compounds to aid digestion.

The Case for Prunes

Prunes are well-known for their laxative effects, which come from:

• Dietary Fiber: About 7 grams per 100 grams, softening stool.
• Sorbitol: This sugar alcohol draws water into the colon, softening stool and stimulating movement, contributing to faster action than figs.
• Phenolic Compounds: These stimulate intestinal contractions.

Studies indicate prunes are effective, showing better results than psyllium for chronic constipation.

The Case for Dried Figs

Dried figs are a gentler option for digestive health, offering benefits from:

• High Fiber Content: Around 9.8 grams per 100 grams, more than prunes.
• Tiny Seeds: Provide mechanical stimulation.
• Prebiotics and Mucin: Support gut bacteria and stool passage.
• Mineral Rich: Source of magnesium and calcium.

Figs are a nutritious and effective choice, with research highlighting their prebiotic effects and ability to improve regularity.

Dried Figs vs. Prunes: A Nutritional Breakdown

Comparing (per 100g) highlights differences:

Feature	Dried Figs	Prunes	Winner (for Constipation)	Rationale
Fiber Content	~9.8g	~7.1g	Figs	More overall fiber for bulk.
Sorbitol	Little to None	High (~15g)	Prunes	Provides faster laxative effect.
Speed of Relief	Slower	Faster (12-24 hours)	Prunes	Osmotic effect for quick relief.
Mechanism	Fiber, seeds, prebiotics, mucin	Fiber, sorbitol, phenolics	Both	Different mechanisms; prunes are more aggressive.
Taste Profile	Milder, honey-like sweetness	Tangy, slightly more intense	Personal Preference	Affects consistent intake.
Gut Flora	Prebiotic benefits	Prebiotic benefits	Both	Both support a healthy gut.
Other Nutrients	Higher in Calcium, Magnesium, Iron	Higher in Vitamin K, A, B Vitamins	Figs	Better overall mineral intake, but not directly tied to constipation relief.

How to Incorporate Them into Your Diet

Adding either fruit is simple. Start small and increase gradually.

• Prunes: 50-100 grams daily (6-12 prunes) is common. Eat whole, mix into food, or blend. Soaking can increase effect. Juice is an option but has less fiber.
• Dried Figs: 3-4 daily is often recommended. Eat as a snack or in dishes. Soaking softens them.

Drink plenty of water with both for effectiveness.

Which Should You Choose?

Choose based on your needs. For quick relief, prunes are often preferred due to sorbitol. For a gentler, high-fiber, prebiotic option, figs are good, especially for sensitive systems. Both support gut health. Combining them may help. See a healthcare provider for persistent issues.

Conclusion

For constipation, prunes offer rapid relief from fiber, sorbitol, and phenolics, while figs provide more fiber, mechanical stimulation, and prebiotic support. The best choice depends on individual response, taste, and desired speed. Eating either or both, with enough water, is a natural way to support regularity.

Frequently Asked Questions

What is the fastest option for constipation relief?

Prunes typically offer faster relief (within 12-24 hours) due to their high sorbitol content.

Which has more fiber, dried figs or prunes?

Dried figs contain more total dietary fiber per 100g (around 9.8g) compared to prunes (around 7.1g).

Can I eat both dried figs and prunes?

Yes, consuming both in moderation can be effective for regularity.

How many dried figs or prunes should I eat for constipation?

A common dose is 50-100 grams of prunes (6-12) daily or about 3-4 dried figs.

Does prune juice work for constipation?

Yes, prune juice can help due to sorbitol and polyphenols, but it has less fiber than whole prunes.

Are there any side effects of eating too many dried figs or prunes?

Overconsumption can cause bloating, gas, cramps, or diarrhea due to fiber and sorbitol.

Who should be cautious with high dried fruit intake?

Individuals with sensitive digestion or conditions like IBS should be cautious. Dried fruits are also high in sugar and calories.