Constipation is a common digestive issue affecting millions worldwide, especially women and older adults. It can cause discomfort, abdominal pain, and a disrupted daily routine. While over-the-counter laxatives may offer quick relief, they often come with side effects and dependency risks. That’s why many gastroenterologists now recommend a natural, food-based approach. One fruit stands out for its proven digestive benefits: the prune.
Prunes are not only delicious but also packed with nutrients that support intestinal health. Here’s how they work and how to use them for the best results.
– Prunes contain about 7 grams of dietary fiber per 100g.
– Fiber helps add bulk to stool.
– It speeds up bowel movements and improves consistency.
– It also helps balance blood sugar and cholesterol.
– Prunes are rich in sorbitol (about 14g per 100g), a natural sugar alcohol.
– Sorbitol draws water into the intestines, softening stools.
– It also stimulates bowel contractions to promote elimination.
– Prunes contain antioxidants like polyphenols which reduce inflammation.
– They are also rich in potassium which supports muscular function, including the intestines.
– Soak 3 to 5 prunes in warm water overnight and eat them in the morning with the soaking water.
– Add chopped prunes and 1 tablespoon of chia seeds to plain yogurt or a smoothie.
– Drink at least 1.5 to 2 liters of water daily to support fiber’s action and maintain healthy digestion.
– Easier bowel movements.
– Relief from bloating and abdominal discomfort.
– Reduced or eliminated need for laxatives.
– Pears, figs, kiwi, raspberries, and apples with skin are excellent options.
– Combine with fiber-rich vegetables like carrots, broccoli, lentils, and chickpeas.
– Whole grains like oats, brown rice, and whole wheat bread are also great additions.
Extra Tip: If constipation persists despite dietary changes, consult a healthcare provider to rule out underlying conditions like IBS or thyroid issues.
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