Will Raisins Make Your Bowels Move? A Digestive Deep Dive

November 29, 2025 •

4 min read

Approximately 16% of U.S. adults experience chronic constipation, a condition for which many seek natural remedies. For some, a simple solution lies in a handful of dried grapes, prompting the question: will raisins make your bowels move? Rich in fiber and sorbitol, raisins possess properties known to aid digestion and promote regularity.

Quick Summary

Raisins can help relieve constipation for some individuals due to their content of dietary fiber and sorbitol, which soften and bulk up stool. The effect varies depending on the person, dosage, and overall diet. Excessive intake may cause gastrointestinal discomfort. Soaking raisins is a popular method to enhance their efficacy.

Key Points

Fiber Content: Raisins contain both soluble and insoluble fiber, which helps add bulk to stool and softens it for easier passage through the intestines.
Sorbitol Effect: The natural sugar alcohol, sorbitol, in raisins draws water into the colon, acting as a mild laxative to stimulate bowel movements.
Optimal Hydration: For raisins to effectively combat constipation, they must be consumed with adequate water intake; otherwise, high fiber could worsen the issue.
Soaking Method: Soaking raisins overnight makes their nutrients more bioavailable and is a common technique to enhance their digestive benefits.
Moderation is Key: Eating too many raisins can cause gas, bloating, or cramping due to their concentrated fiber and sugar content, especially in individuals with sensitive digestive systems.
Individual Results Vary: The effectiveness of raisins for constipation is not universally consistent, and factors like individual gut health and diet play a role.
Comparison to Prunes: Prunes generally contain more fiber and sorbitol than raisins, making them a stronger natural laxative for more stubborn constipation.

The Digestive Power of Raisins: Fiber and Sorbitol Explained

Raisins, the chewy, dried fruits of the grape vine, have long been associated with digestive health. Their effectiveness in stimulating bowel movements is primarily attributed to two key components: fiber and sorbitol. While the mechanism is straightforward, the degree of relief can vary from person to person. Understanding how these components work offers clarity on why raisins are a popular natural remedy for constipation.

How Fiber Adds Bulk and Softness

Dietary fiber is well-known for its role in digestion, and raisins contain both soluble and insoluble types. Insoluble fiber, which does not dissolve in water, adds bulk to the stool, helping it move more quickly through the intestines. Soluble fiber, on the other hand, absorbs water during digestion to form a gel-like substance. This softens the stool, making it easier to pass. A half-cup serving of raisins contains a significant amount of fiber, contributing to the daily recommended intake of 22–34 grams. For fiber to be effective, it must be accompanied by adequate fluid intake, as water is necessary to properly process the fiber and prevent potential blockage.

The Osmotic Effect of Sorbitol

Beyond fiber, raisins contain a natural sugar alcohol called sorbitol. Sorbitol is a mild, natural laxative because it is not easily absorbed by the small intestine. Instead, it travels to the large intestine where it draws water into the colon via osmosis. This influx of water helps to soften the stool, further facilitating bowel movements. The combination of both fiber and sorbitol is what gives raisins their reputation as a digestive aid.

The Mixed Results of Scientific Research

While anecdotal evidence and the nutritional profile of raisins suggest they can be effective, scientific research on the topic has produced mixed results. A 2021 review of past studies indicated that while some trials showed an increased speed of bowel transit, others found no significant difference, despite using similar dosages. This variation suggests that individual factors, such as gut microbiota, hydration, and overall diet, play a crucial role in the outcome. It's also worth noting that the amounts used in some studies (84–168g) are much higher than a typical serving, indicating that moderation is key.

Practical Ways to Use Raisins for Constipation

To get the most digestive benefit from raisins, consider how you consume them. One popular method involves soaking them overnight. This process rehydrates the fruit, making the fiber and sorbitol more readily available and easier for the digestive system to process. A common practice is to soak 8-10 black raisins in water and drink the liquid along with the rehydrated fruit in the morning on an empty stomach. This can be a gentle and effective starting point. You can also simply add a small handful of raisins to your regular diet, sprinkling them on oatmeal, yogurt, or cereal to increase your daily fiber intake.

Raisins vs. Other Natural Laxatives

Raisins are not the only dried fruit known for their digestive benefits. Other options include prunes, figs, and apricots. A quick comparison can help determine which is best for your needs.


Feature	Raisins	Prunes	Figs
Fiber Content (per 1/4 cup)	~2g	~3g	~4g
Sorbitol Content	Lower amount (~1g/100g)	Higher amount (~11g/100g)	Present, but less concentrated
Laxative Effect	Generally milder	Stronger and more reliable	Moderately effective
Potential Side Effects	Gas, bloating with excessive intake	More likely to cause gas, bloating, and cramps due to higher sorbitol	May cause gas if not introduced gradually
Best Used For	Milder constipation, general gut health	More stubborn, occasional constipation	Regularity maintenance, general fiber boost

Important Considerations for Raisin Consumption

While a helpful tool, raisins should not be consumed in excessive quantities. Too much fiber and sorbitol can lead to side effects like gas, bloating, and cramping. For individuals with Irritable Bowel Syndrome (IBS), the FODMAP content in raisins could trigger discomfort. Furthermore, raisins are calorie and sugar-dense, so they should be consumed in moderation as part of a balanced diet. If constipation persists or worsens, it is always best to consult a healthcare provider.

Conclusion: A Gentle Nudge for the Bowels

Yes, raisins can help make your bowels move due to their combination of dietary fiber and natural sorbitol. The fiber adds bulk to stool, while sorbitol draws water into the colon to soften it, promoting easier passage. The effectiveness varies by individual and requires adequate hydration. While not a guaranteed cure for severe constipation, incorporating a moderate amount of raisins, especially soaked, can serve as a gentle and natural aid for maintaining digestive regularity.

Potential Outbound Link

For more information on digestive health, you can visit the Bladder & Bowel Community website, which provides resources on various remedies for constipation. [Source 1.9.1: https://www.bladderandbowel.org/bowel/bowel-treatments/8-remedies-to-relieve-constipation-bladder-bowel-community/]

Frequently Asked Questions

There is no official guideline, but a moderate amount, such as a small handful (about 1/4 cup), is often recommended. In studies, dosages vary widely, but for a noticeable effect, a larger amount is sometimes needed, so it's best to start small to avoid potential side effects like gas or bloating.

For digestive relief, the entire raisin, including its fiber, is what provides the most benefit. However, soaking raisins overnight and drinking the water along with the fruit can rehydrate the fiber, making it easier for some individuals to digest and enhancing the laxative effect.

In some cases, yes. If a person with a sensitive digestive system, such as those with IBS, consumes too many raisins, the FODMAPs can cause gas, bloating, and even constipation. Also, consuming a high amount of fiber without enough fluid can lead to digestive issues.

While both black and golden raisins contain fiber and sorbitol, there is no significant evidence to suggest one is substantially more effective than the other for promoting bowel movements. The key is the overall content of the digestive-aiding compounds, which are present in both types.

Sorbitol is a sugar alcohol found naturally in raisins. It acts as a mild laxative because it's not fully absorbed by the small intestine. In the large intestine, it draws water in, which helps soften the stool and promotes a bowel movement.

Prunes are generally considered more effective than raisins for constipation because they contain higher amounts of both fiber and sorbitol. For milder constipation, raisins may be sufficient, but for more significant relief, prunes offer a stronger natural laxative effect.