Are dried fruits good for constipation. How do prunes, dried apples, and pears help alleviate digestive discomfort. What are the nutritional benefits of consuming dry fruits for constipation relief.

The Power of Dried Fruits in Combating Constipation

Constipation affects approximately 14% of people at some point in their lives, causing discomfort and inconvenience. While various factors contribute to this condition, including poor diet, medications, and certain health issues, relief often becomes the primary concern for those suffering. Fortunately, certain foods, particularly dried fruits, can help alleviate constipation symptoms by adding bulk, decreasing gut transit time, and increasing stool frequency.

Dried fruits are fruits that have had their moisture removed through various drying methods, resulting in small, energy-dense portions. These concentrated fruit sources are packed with fiber, minerals, and antioxidants, notably polyphenols, which can improve blood flow, digestive health, and reduce the risk of certain diseases. One serving of dried fruit typically contains the same amount of vitamins and nutrients as fresh fruit, but in a much smaller package.

Prunes: The Digestive Powerhouse

Prunes, which are dried plums, have long been associated with digestive health, and for good reason. They are rich in vitamins, including potassium, beta-carotene (vitamin A), and vitamin K. Prunes are particularly effective in relieving constipation due to several factors:

• High fiber content
• Presence of sorbitol, a natural sugar alcohol
• Cellulose, which increases water in the stool
• Beneficial effects on gut bacteria
• Cholesterol-lowering properties

A serving size of six prunes provides about four grams of dietary fiber, which has been shown to help with hemorrhoids caused by constipation. Additionally, prunes can assist in controlling an overactive bladder, thanks to their fiber content.

Incorporating Prunes into Your Diet

There are numerous ways to enjoy prunes and reap their digestive benefits:

1. Eat them as a standalone snack
2. Add them to trail mix
3. Blend them into smoothies
4. Mix them into morning oatmeal
5. Use them in savory stews for a sweet-savory combination

Dried Apples: A Fiber-Rich Solution

Apples, even in their dried form, can be an excellent aid for digestive health. They are incredibly rich in fiber, containing about 17% of the recommended daily intake. This fiber content is divided into two types:

• Insoluble fiber (2.8%): Turns to gel in the digestive tract and attracts water
• Soluble fiber (1.8%): Adds bulk to stools and helps food pass more quickly through the digestive tract

When apples are digested, the pectin (a type of fiber found in fruits) forms short fatty acid chains. These chains pull water into the colon, softening the stool and decreasing gut transit time. A recent study involving 80 people with constipation symptoms found that apple pectin not only improved constipation symptoms and accelerated stool movement but also supplemented beneficial bacteria in the stomach.

Nutritional Benefits of Dried Apples

Beyond their digestive benefits, dried apples offer a range of other nutritional advantages:

• Rich in potassium, vitamin A, vitamin K, and vitamin C
• Provide 2-4% of the recommended daily intake for copper, manganese, and vitamins A, E, B1, B2, and B6
• Contain polyphenols that may improve heart health and potentially reduce stroke risk by lowering blood pressure

Creative Ways to Enjoy Dried Apples

Dried apples are surprisingly versatile and can be incorporated into your diet in various ways:

1. Enjoy them as a healthy alternative to potato chips
2. Use them in nutritious bran muffins
3. Add them to apple tarts for extra flavor and texture
4. Bake them with pork tenderloin for a savory-sweet dish

Pears: A Sweet Solution for Digestive Health

Pears, both fresh and dried, are another excellent fruit option for combating constipation. They are rich in fiber, with a medium-sized pear containing about 5.5 grams of fiber, or 22% of the recommended daily intake. Pears contain a mix of soluble and insoluble fiber, which work together to promote digestive health:

• Soluble fiber helps soften stools and improve their consistency
• Insoluble fiber adds bulk to stools and helps them move through the digestive tract more easily

Pears also contain sorbitol, a sugar alcohol that acts as a natural laxative by drawing water into the intestines. This can help soften stools and stimulate bowel movements.

Additional Health Benefits of Pears

Beyond their digestive benefits, pears offer several other health advantages:

• Rich in antioxidants, particularly in their skin
• Good source of vitamin C, which supports immune function
• Contain flavonoids that may help reduce inflammation and lower the risk of certain diseases
• Provide potassium, which is essential for heart health and blood pressure regulation

The Role of Fiber in Digestive Health

Fiber plays a crucial role in maintaining digestive health and preventing constipation. There are two main types of fiber, each with its own benefits:

Soluble Fiber

Soluble fiber dissolves in water and forms a gel-like substance in the digestive tract. This type of fiber:

• Slows down digestion, helping you feel full for longer
• Helps regulate blood sugar levels
• Can lower cholesterol levels
• Softens stools, making them easier to pass

Insoluble Fiber

Insoluble fiber does not dissolve in water and passes through the digestive system largely intact. This type of fiber:

• Adds bulk to stools, helping them move through the intestines more quickly
• Helps prevent constipation by promoting regular bowel movements
• May reduce the risk of diverticular disease and hemorrhoids

Both types of fiber are important for overall digestive health and can be found in varying amounts in dried fruits like prunes, apples, and pears.

Hydration: A Crucial Component in Constipation Relief

While dried fruits can be beneficial for constipation relief, it’s important to remember that adequate hydration is equally crucial. When increasing fiber intake, it’s essential to also increase fluid consumption to prevent potential digestive discomfort and ensure the fiber can work effectively.

Why Hydration Matters

Proper hydration is vital for digestive health because:

• It helps soften stools, making them easier to pass
• It supports the overall function of the digestive system
• It helps prevent dehydration, which can worsen constipation
• It allows fiber to absorb water and swell, promoting regular bowel movements

When consuming dried fruits for constipation relief, be sure to drink plenty of water throughout the day. Aim for at least 8 glasses (64 ounces) of water daily, and increase this amount when adding more fiber to your diet.

Potential Considerations and Precautions

While dried fruits can be an effective natural remedy for constipation, there are some considerations to keep in mind:

Sugar Content

Dried fruits are often high in natural sugars due to their concentrated nature. For individuals monitoring their sugar intake, such as those with diabetes, it’s important to consume dried fruits in moderation and as part of a balanced diet.

Calorie Density

Because dried fruits are concentrated sources of nutrients, they are also calorie-dense. If weight management is a concern, be mindful of portion sizes when incorporating dried fruits into your diet.

Digestive Sensitivity

Some people may experience digestive discomfort when suddenly increasing their fiber intake. To avoid this, gradually introduce dried fruits and other high-fiber foods into your diet, allowing your digestive system time to adjust.

Medication Interactions

Certain dried fruits, particularly prunes, contain high levels of vitamin K. This can interfere with blood-thinning medications like warfarin. If you’re on such medications, consult with your healthcare provider before significantly increasing your intake of dried fruits.

Incorporating Dried Fruits into a Balanced Diet

To maximize the benefits of dried fruits for constipation relief and overall health, it’s important to incorporate them as part of a balanced diet. Here are some tips for doing so:

Portion Control

While dried fruits are nutritious, they are also calorie-dense. A typical serving size is about 1/4 cup or a small handful. This provides a good balance of nutrients without excessive calories.

Pair with Protein or Healthy Fats

Combining dried fruits with protein sources or healthy fats can help balance blood sugar levels and provide sustained energy. Try pairing dried fruits with:

• A small handful of nuts
• Greek yogurt
• Nut butter
• Cheese

Use as Natural Sweeteners

Dried fruits can be used as natural sweeteners in various dishes, reducing the need for added sugars. Some ideas include:

• Adding chopped dried fruits to oatmeal or cereal
• Using pureed dried fruits as a spread or in baking recipes
• Incorporating dried fruits into homemade energy bars or balls

Integrate into Savory Dishes

Dried fruits can add a touch of sweetness and complexity to savory dishes. Try:

• Adding dried apricots or prunes to stews or tagines
• Incorporating dried cranberries or raisins into salads
• Using dried fruits in grain-based side dishes like pilaf or quinoa

By incorporating dried fruits into your diet in these varied ways, you can enjoy their constipation-relieving benefits while also enhancing the overall nutritional profile and flavor of your meals.

Other Natural Remedies for Constipation

While dried fruits can be effective in relieving constipation, they are not the only natural remedy available. Here are some other strategies that can complement the use of dried fruits:

Regular Exercise

Physical activity can help stimulate bowel movements by increasing muscle activity in the intestines. Aim for at least 30 minutes of moderate exercise most days of the week. This can include:

• Brisk walking
• Swimming
• Cycling
• Yoga

Probiotics

Probiotics are beneficial bacteria that can help improve gut health and regularity. You can find probiotics in:

• Yogurt with live cultures
• Kefir
• Fermented foods like sauerkraut and kimchi
• Probiotic supplements (consult with a healthcare provider before starting any new supplement)

Herbal Teas

Certain herbal teas can have a mild laxative effect and help soothe digestive discomfort. Some beneficial options include:

• Peppermint tea
• Ginger tea
• Senna tea (use with caution as it can be a strong laxative)
• Dandelion root tea

Magnesium-Rich Foods

Magnesium can help relax the muscles in the digestive tract and draw water into the intestines, softening stools. Good sources of magnesium include:

• Leafy green vegetables
• Nuts and seeds
• Whole grains
• Legumes

Establish a Regular Bathroom Routine

Trying to have a bowel movement at the same time each day can help train your body and promote regularity. The best time is often about 30 minutes after a meal, when the gastrocolic reflex is strongest.

By combining these strategies with the consumption of dried fruits, you can create a comprehensive approach to managing constipation and promoting overall digestive health. Remember, if constipation persists or is accompanied by severe symptoms, it’s important to consult with a healthcare provider to rule out any underlying conditions.

Learn About A Variety Of Foods-Are Dried Fruits Good For Constipation

Today we’ll be answering the question, “Are dried fruits good for constipation?” Constipation can be an uncomfortable subject to discuss, even as adults. However, it’s equally painful in a physical sense to those chronically living with it. The subject of your bowels and what’s moving through them can seem taboo, but about 14% of people have suffered from chronic constipation at some point in their lives. 

This uncomfortable condition may be due in part to a poor diet, medications, certain illnesses, diseases affecting the nervous system, and mental disorders. Whatever the cause may be, relief is often the only thing those suffering care about. Fortunately, there are many options for relieving constipation.

Some foods may help relieve the symptoms of constipation by adding bulk, decreasing gut transit time, and increasing stool frequency. There is some evidence that suggests some fruits may be excellent for digestion to help aid in this matter, and some of them, are in fact, dried.  

Dried fruit is a fruit that has had all of the moisture removed from it through drying methods. Through this process, it leaves small, energy-dense amounts of fruit. Dried fruit is loaded with fiber, minerals, and antioxidants, notably polyphenols, which improve blood flow, and digestive health, and reduce the risk of certain diseases. One serving of dried fruit contains about the same amount of vitamins and nutrients as fresh fruit but in a much smaller meal. Good things come in small packages! 

Prunes are dried plums, and they’re not just for your grandparents. They’re full of vitamins, including potassium, beta-carotene (vitamin A), and vitamin K. They are known for helping constipation for several reasons. The first is because they are full of fiber. The second is because they contain a sugar alcohol called sorbitol, which is found naturally in some fruits. 

Prunes contain cellulose, which increases water in the stool. They are amazing and very beneficial for gut bacteria and help with reducing cholesterol levels.  

Are you looking to lose weight? Prunes can help you do that, too! Due to their low glycemic index, they are excellent for snacking on when you are watching your figure. In a 2009 study, prunes were found to suppress hunger for much longer than other low-fat snacks. 

One serving size of six prunes includes four grams of dietary fiber. All of the fiber in prunes has been shown to help with hemorrhoids that are brought on by constipation. Prunes can also assist in controlling an overactive bladder, thanks to the fiber content in them. 

You can add prunes to your diet in a myriad of ways. They are delicious alone, thrown into a trail mix, or added into smoothies or your morning oatmeal. Feel free to get creative with them, too! Prunes in a hearty stew is a perfect mix of sweet and savory. No matter how you choose to enjoy them, know you’re getting a dried fruit with a ton of incredible benefits for your body that can help relieve uncomfortable constipation when you enjoy prunes.  

Apples 

You might know the phrase, “An apple a day keeps the doctor away.” In this case, dried apples every day might keep you regular. Apples are incredibly rich in fiber and contain about 17% of your recommended daily intake. Approximately 2.8% of that fiber is insoluble, meaning it turns to gel in the digestive tract and attracts water. The other 1.8% of that fiber is soluble, meaning it adds bulk to stools and helps food pass more quickly through the digestive tract. 

When you digest apples, and they move through your tract, the pectin, a fiber found in fruits, forms short fatty acid chains. These pull water into the colon, softening the stool and decreasing gut transit time. 

In a recent study, 80 people with constipation symptoms were assessed. It was found that the pectin in apples not only improved their constipation symptoms and accelerated movement of stools through their digestive tracts, but also supplemented beneficial bacteria in stomachs.  

Apples are rich in other vitamins and minerals, including potassium, vitamin A, vitamin K, and vitamin C. Also, they provide 2-4% of the recommended daily intake for copper, manganese, and vitamins A, E, B1, B2, and B6. The polyphenols in apples might be incredible for your heart health and could even reduce your risk of stroke, as they are linked to lowering blood pressure. 

Dried apples are a much more versatile dried fruit than you would initially think. Enjoy them like potato chips, or make nutritious bran muffins with them. Throw them in an apple tart, or bake them with pork tenderloin. Either way, you’ll be getting some of the fantastic benefits that apples have to offer, and your digestive system will thank you for it. 

Pears 

Pears are extremely rich in fiber and contain about 22% of your daily recommended intake. This delicious fruit contains naturally occurring sweeteners, including fructose and sorbitol. Fructose does not correctly absorb in some people and ends up in the colon. In the colon, fructose pulls in water by osmosis, which stimulates a bowel movement. 

Pears are also considered excellent for your gut health because they contain soluble fiber. This fiber feeds healthy bacteria in your stomach. It is associated with healthy aging and improved immunity throughout the body. 

Pears can fight inflammation since they are a source of antioxidants. Several studies have tied flavonoid intake to a reduced risk of both heart disease and diabetes. That’s a big bang for your dried fruit buck! 

Finally, pears have been shown to help people lose weight, as they are packed full of fiber, low in calories, and do a fantastic job of keeping you full in-between meals. Dried pears can be eaten alone, thrown into a trail mix, or enjoyed with your breakfast cereal. As a powerhouse of fiber, vitamins, and minerals, they will always keep you coming back for more.

Sweet, a little tart, and a natural way to help boost your regularity … dried kiwifruit has it all. In a recent study, physicians found that individuals over the age of 60 who were given one kiwifruit per 66 pounds of their body weight per day experienced increased regularity in their bowel movements. 

In another study, individuals who consumed two kiwis daily for four weeks reported increased frequency in their bowel movements, reduced use of over-the-counter laxatives, and overall satisfaction with their regularity as a whole.  Finally, patients with irritable bowel syndrome were given two kiwis daily for four weeks. They reported better regularity as well as better gut motility. 

Kiwis also helps pump up your immune system because they are chock-full of vitamin C. A study found that they can even reduce the risk of developing flu-like illnesses. That’s a benefit we can all get on board with. No one likes being sick.

Dried kiwi chips are a delicious, sweet snack. Take them on the go and savor them anywhere. Enjoy them for their many benefits, but mostly, simply enjoy them! 

Looking to boost your fiber intake and promote healthy bowel habits with a sweet and satisfying snack? Look no further than dried figs. They are considered mild in flavor, versatile, and low in fat. A half-cup of dried figs contains 7.5 grams of fiber, which is almost 30% of your recommended daily intake. 

A study with 40 people who experienced constipation found that when they took 10.6 ounces of fig paste per day over 16 weeks, the fig paste helped them improve stool consistency, speed up bowel movement, and ease stomach pain and discomfort. 

Interestingly enough, you will not find a better source of calcium in plants than in figs. Because of this, figs can help ward off osteoporosis, as well as a host of other issues concerning deficiencies in calcium. 

According to a study performed in 2005, figs are superior to other fruits in their amount and quality of antioxidants. Nutrition experts recommend adding figs to a healthy and balanced diet to reduce the amount of free radical damage in the average body. Also, figs contain a host of other vitamins and minerals, including vitamins A, C, K, and B, magnesium, zinc, and copper.  

Figs aren’t just great for your insides. They are also fantastic for your outward appearance! Figs are an excellent source of many vitamins and minerals. This can help your overall skin circulation and well-being, giving your skin a healthy glow. This versatile and delicious fruit is also great for hair. Many shampoo companies put fig extract into their products, and one study found that ingesting figs can prevent hair loss.  

Are dried fruits good for constipation? Yes, but watch out!

Sulfites + Additives

Some dried fruits can contain sulfites, which are chemicals put into food to maintain freshness and preserve color. Some people have an allergy to sulfites. This can result in a headache, rash, migraine, asthma attack, rash, anaphylaxis, or hives. Sulfites can show up in a myriad of processed foods. Speak with your physician if you suspect you may have an allergy. 

Dried fruits from suspect distributors can contain fungi and other harmful bacteria, which can quickly make you sick. You might as well forget all of those impressive health benefits we mentioned before. It is essential to know where your dried fruit is coming from and to seek trustworthy sources for it. Wholesale Nuts & Dried Fruit works with farmers and local distributors to ensure that only the freshest and most secure products go out to customers. 

Your dried fruit should not be brightly colored. Instead, it should be naturally colored, as this means it’s not full of dyes. Again, this means making sure that you know where your dried fruit is coming from, and that it is not full of artificial ingredients. 

Sugars

Sugar consumption in the U.S. is high and only getting higher every year. Make sure your dried fruit is not hindering your dietary choices. According to data from the American Heart Association, men should be getting 37.5 grams or nine teaspoons of sugar per day, and women should be getting 25 grams or six teaspoons. For men, that’s 150 calories per day of sugar, and for women, 100 calories.  

Finally, like any good thing, enjoy dried fruit in moderation. You do not need as much as fresh fruit to get all of the nutrients and vitamins from dried fruit. This makes it an excellent source of snacking for those on the go. However, it can be rather a calorie-dense snack for those watching their weight. It is standard for people to enjoy dried fruit by the handfuls or measured out in smoothies. 

Dried Fruit: Great Snack with Great Health Benefits

Are dried fruits good for constipation? We have answered that question with a resounding yes. To recap, a diet high in fiber assists in adding bulk to your dietary system and stimulates healthy bowel movements. Dried fruit is a great way to add more fiber to your diet. However, remember that too much-dried fruit at once can mean too much sugar. 

There are many delicious ways to enjoy dried fruit. Dried fruit in trail mixes and granola and even just plain is a delightful snack for enjoying at home and on the go. Dried fruit is part of a nutritious diet and a perfect remedy to stop constipation. 

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Is Dried Fruit Healthy? Pros, Cons and More

Fact Checked

This Dr. Axe content is medically reviewed or fact checked to ensure factually accurate information.

With strict editorial sourcing guidelines, we only link to academic research institutions, reputable media sites and, when research is available, medically peer-reviewed studies. Note that the numbers in parentheses (1, 2, etc.) are clickable links to these studies.

The information in our articles is NOT intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice.

This article is based on scientific evidence, written by experts and fact checked by our trained editorial staff. Note that the numbers in parentheses (1, 2, etc.) are clickable links to medically peer-reviewed studies.

Our team includes licensed nutritionists and dietitians, certified health education specialists, as well as certified strength and conditioning specialists, personal trainers and corrective exercise specialists. Our team aims to be not only thorough with its research, but also objective and unbiased.

The information in our articles is NOT intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice.

By Jillian Levy, CHHC

April 20, 2022

If you have a sweet tooth or rely on easy, portable snacks when you’re out and about, dried fruit (like raisins, apricots and prunes, for example) is probably pretty appealing to you.

Is dried fruit healthy? The truth is depending on how it’s made, dried fruit can either be a good addition to your diet in small amounts or a so-called “health food” you should never eat.

Here’s the good news: A 2020 cross-sectional analysis of the National Health and Nutrition Examination Survey found that adults who included dehydrated fruits in their diets benefited from “higher diet quality and greater intakes of under-consumed nutrients. ”

Results from the analysis showed that participants’ fiber, potassium and polyunsaturated fat intakes were greater on days when dried fruits were consumed versus when they weren’t — although more calories were consumed, too.

What Is Dried Fruit?

Dried fruit is another name for dehydrated fruit, which fruit that has had water removed. This results in a product with less volume and intensified sweetness — plus it lasts longer and doesn’t spoil very easily.

Do dried fruits count toward your daily fruit needs? Yes, they can — assuming you choose the right types.

A little over 1/3 cup serving of dried fruit is about equivalent to one one-cup serving of fresh fruit. In other words, 1/3 cup of raisins can provide a similar amount of nutrients as one medium apple.

Which Dry Fruit Is Healthiest?

Assuming you choose kinds that have zero added sugar or oils, healthy dried fruits include:

• All types/colors of raisins
• Apricots
• Prunes
• Figs
• Dates
• Dried berries, including blueberries, strawberries, mulberries, goji, etc.
• Cherries
• Cranberries
• Mango
• Apple rings
• Pineapple rings
• Orange slices
• Banana chips

Which dried fruit is lowest in sugar? First and foremost, always choose types that aren’t made with added sugar or other sweetness (like fructose, sucrose, syrups, juice, etc.). Among the lowest-sugar types include goji, mulberries, raisins, apricots and prunes.

How It Stacks Up vs. Fresh Fruit

Compared to fresh fruit, is dried fruit worse for you?

The biggest difference between dried and fresh fruits is that dehydrated fruit has a smaller volume, meaning it’s less filling and easier to overeat. If you ate an equal portion of both types, meaning one 1/2 cup serving, you’d consume a lot more calories and sugar from dried fruit compared to fresh fruit.

Does fresh fruit have more nutrients? Most likely it does. That’s because some delicate antioxidants and other beneficial compounds found within fruit can be destroyed if it’s heated too much or stored for too long.

Still, studies show dried fruit does contain some antioxidants — especially dried berries and cherries, for example — plus nutrients including iron; potassium; vitamins E, C and A; and others.

Benefits

1. High in Fiber

It’s easy to meet your daily fiber needs when you consume concentrated sources of fiber, one of which is dried fruits. You’ll get about four to five grams of fiber from every small serving of dried fruit, which is nearly 20% of your daily needs.

Fiber has many important roles, including helping support gut and digestive functions, reduce constipation, control your appetite, and even maintain healthy cholesterol levels.

For example, a 2019 randomized controlled trial found that adults who struggled with infrequent stool habits (constipation) and low fiber intake experienced significantly increased stool weight and frequency when they added prunes to their daily diets over the course of four weeks.

Diets that include plenty of fiber are also associated with a lower risk of cardiovascular disease, diabetes, high cholesterol and other common health issues.

2. Good Source of Antioxidants and Nutrients

Many dried fruits are full of antioxidants and phytonutrients much like their fresh counterparts, especially anthocyanins, bioflavonoids, catechins and polyphenols.

This helps explain why data from a 2020 systematic review suggests that “higher intake of raisins and other dried fruits may be important in the prevention of cancers of the digestive system.” People who consumed three to five or more servings of dried fruits per week had between a 24% and 65% lower risk of developing some types of cancer.

Additionally, figs, prunes, dried berries, raisins, etc., are full of vitamins and minerals, including iron, potassium, calcium, vitamin K and more.

These essential nutrients are associated with health benefits such as lower blood pressure, protection against bone loss, help with muscle and nerve functions, and more.

Apricots are rich in beta-carotene, a form of vitamin A, and vitamin E, both of which support normal vision/eye health as well as heart and arterial function. Dried mango, strawberries and blueberries all contain vitamin C, which support a healthy immune system and skin health.

3. Can Be Used to Naturally Sweeten Recipes

Adding things like raisins or dried cherries and berries to granola, baked goods, yogurt or oats can help decrease the need for added sugar. Dried fruits add a a natural pop of sweetness to many different recipes, even salads and roasted veggies, which enhances the taste without adding “empty calories.”

4. Portable and Shelf-Stable

Dehydrated fruit has its water/moisture removed, preventing it from spoiling easily and making it a highly convenient snack to pack when you’re on the go. You can take them to the gym to snack on before a workout, pack them in your children’s lunch for school or bring them with you when you’re traveling to prevent unhealthy snacking.

Downsides (Risks and Side Effects)

When buying dried fruit in grocery stores or online, look for 100% natural products made without added sugar, oils or sulphur dioxide (E220), which is added as a preservative.

Sulfur dioxide/sulfites help maintain fruit’s color and appearance, but this additive may contribute to negative reactions among some people, including allergies. Always read ingredients label to be sure you choose brands that don’t use chemicals or additives.

As mentioned above, another potential drawback to eating dehydrated fruit is that it’s relatively high in sugar and calories based on volume, meaning it’s important to stick to a small serving size (unless you’re looking to gain weight).

Studies suggest that although dried fruits can contribute nutrients to people’s diets, they don’t appear to displace other calories on days when consumed, meaning you want to prevent yourself from overeating them. You should also continue to eat fresh fruit if possible and not exclusively dried fruit, since research shows fresh fruit may have even more benefits for weight control and heart health.

How to Eat It

Because dried fruit may not be very filling on its own, it’s best to combine it with a source of protein and healthy fats. For example, you can make homemade trail mix with nuts, seeds and raisins, or top plain yogurt or unsweetened oats with some chopped figs, cranberries, dried berries, etc.

Overall, for the most benefits try pairing fruit of any kind (whether dehydrated or fresh) with protein-rich foods and fats to make it more satisfying and to help keep blood sugar levels in check.

Try your favorite dried fruits in these healthy recipes:

• Antioxidant Trail Mix
• Grainless Granola
• Overnight Oatmeal Recipe
• Coconut Yogurt Chia Seed Bowl

Conclusion

• Dried fruit is fruit that has been preserved by having most of its water content removed. This makes it more shelf-stable and smaller in volume, while also concentrating its sweetness.
• Is dried fruit even healthy? If you choose types that have no added sugar or oils and you stick to small portions, it can be a good addition to your diet.
• Raisins, apricots, prunes, digs, dried berries, etc. , are rich in fiber and contain nutrients, including antioxidants like polyphenols, potassium, iron, vitamin K and B vitamins.
• Eating about 1/3 cup of unsweetened dried fruit is roughly equivalent to one cup of fresh fruit, so it counts toward your daily goal of consuming two to three servings of fruit.

Prunes for constipation | Microlax

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• The effect of prunes on health
• Prunes for constipation
• Contraindications

Constipation – difficulty in the process of emptying the intestines. This unpleasant condition is very common, the frequency of chronic constipation in the population reaches 31% ¹ . As a result of a delay in stool, the general condition may be disturbed, performance may decrease, mood may deteriorate. Thus, constipation contributes to a decrease in the quality of life.

The treatment of constipation is complex and includes a change in diet, diet, if necessary, medications are prescribed. Folk remedies have also proven themselves well. Prunes for constipation are a time-tested product for difficult bowel movements. It is effective both on its own in the form of berries, and as part of mixtures, dishes and drinks. Prunes can become an alternative to medicines when their use is limited due to the physiological state, for example, in the elderly, a child, pregnant women. Let’s see what benefits prunes bring to the body, why it is effective for constipation and how to use it correctly.

Health effects of prunes

Prunes are dried fruits that are obtained from a special dark variety of plums by drying with hot air in multi-level belt dryers for 12-16 hours. This allows you to reduce the moisture content of fresh plums by three-quarters, preserve useful substances, vitamins and minerals in the fruits, and even increase their concentration. The color of quality prunes is uniform black with a bluish tint, there should be no visible damage to the peel. It is better to choose a fruit with a stone, as seedless berries are more prone to rotting. If the peel is shiny, most likely, the prunes were processed with fat or glycerin to give it a marketable appearance. Such fruits after purchase should be washed well with hot water.

In addition to a pleasant aroma and characteristic sweetish taste, prunes contain ² :

• Polyphenolic compounds – increase bone formation and slow down the process of bone tissue destruction. Studies have shown that dried plums have a beneficial effect on bone mineral density ² .
• Organic acids (malic, citric, oxalic, salicylic) – are involved in maintaining the acid-base balance in the body, improve the process of digestion of food ² .
• Vitamins of group B (B1, B2,) – normalize the activity of the central and peripheral nervous system, are part of many coenzymes, ensure the development of the immune response and increase cognitive abilities ³ .
• Vitamin A – is part of cell membranes, therefore, contributes to the normal functioning of the mucous membranes and skin, their growth and recovery. A sufficient level of retinol in the body maintains visual acuity, has a protective effect in respiratory diseases ⁴ .
• Vitamin C – increases the body’s resistance to stress factors, has an anti-anemic effect, protects cells from damage. The most famous effect of ascorbic acid is the stimulation of the immune system, increasing the ability of immunocompetent cells to recognize and destroy pathogens ⁵ .
• Vitamin P – strengthens the vascular wall, increases elasticity and reduces capillary permeability. Enhances the action of vitamin C and prevents the deposition of cholesterol plaques on the walls of blood vessels.
• Potassium – is necessary to maintain the water-salt balance, the work of the heart and kidneys, plays a key role in neuromuscular conduction, being responsible for the process of muscle fiber relaxation. Sufficient potassium intake reduces the risk of arrhythmia, heart failure, type 2 diabetes mellitus ^2.6 .
• Phosphorus — together with calcium, provides mineralization of bone tissue, regulates heart rate, actively participates in the formation of tooth enamel ² .

In addition, prunes are a storehouse of trace elements that are necessary for the synthesis of enzymes and catalysts for the biochemical reactions of the body: sodium, calcium, magnesium, iron. Trace elements are part of hormonal receptors and hormones, play an important role in the processes of their formation, transportation and excretion from the body ^6.7 .

The use of prunes for constipation

The benefits of prunes for constipation are due to its laxative components . 100g of prunes contain about a quarter of the recommended daily allowance for dietary fiber for adults ^1.8 . Dried fruit contains pectins, fiber, sorbitol and organic acids2. Fiber helps to increase the volume of feces, sorbitol attracts fluid into the intestinal lumen, softening the stool, and organic acids stimulate peristalsis. All together it facilitates and accelerates bowel movements ⁹ .

Pectins and fiber , which are part of prunes, are a substrate for the nutrition of normal intestinal microflora. Supporting the growth and reproduction of the beneficial microbiota is important to normalize stool pattern and frequency8. As a result of the vital activity of beneficial bacteria, enzymes, vitamins, substances that stimulate intestinal motility (short-chain fatty acids) are formed. In addition, the normal intestinal microbiota has immunogenic and protective effects: it competes with pathogens for food, releases substances that stop the growth of pathogenic bacteria and fungi, and promotes the maturation of lymphocytes.

Dried plum also has a choleretic effect, resulting in improved lipid splitting and digestion. The bile acids that are part of the bile, in turn, contribute to the secretion of intestinal mucus and improve the promotion of the food bolus.

For a laxative effect, prunes can be consumed raw, added to foods and dishes, made into decoctions, compotes and infusions.

To obtain a targeted laxative effect, dried fruit is added to the diet, starting with 5 berries per day. With good tolerance, you can increase the number of fruits to 15-20 pieces per day, dividing them into 2-3 doses. It must be borne in mind that the use of prunes in large quantities can lead to diarrhea and bloating.

To prepare a decoction, pour 100 g of prunes into 200 ml of cold water and simmer for 30 minutes. It is taken warm, 100 ml twice a day. Instead of a decoction, you can prepare an infusion. To do this, 100 g of fruit should be poured with 0.5 liters of boiling water and infused for 10 hours, wrapping the container with a towel. The infusion should be drunk during the day, divided into 3-4 doses.

A good way to maintain normal intestinal microflora and obtain a laxative effect is kefir with prunes. To do this, several pieces of prunes are mixed in a blender with a glass of kefir. It is better to drink this mixture in the evening before going to bed.

Fresh fruits and medicinal drinks with prunes should be taken on an empty stomach or at bedtime. The laxative effect may appear within a day.

When treating constipation, it is important to consider the cause. Correction of the diet and the addition of products with a laxative effect to the menu does not replace the advice of a doctor. To determine the constipating factor, the doctor will conduct an examination and, in addition to the diet, will select an adequate therapy ¹ .

Contraindications

Prunes are a natural product with practically no contraindications. However, under certain conditions, it should be included in the diet with caution. Due to the large amount of sugars that make up its composition and high calorie content, prunes should be avoided by people with obesity, diabetes, and insulin resistance. Dried fruit is contraindicated in inflammation of the gallbladder and pancreas, urolithiasis, as it can worsen the course of diseases. You should not consume large amounts of prunes in the third trimester of pregnancy due to the risk of increased uterine tone due to gas formation in the intestines.

The information in this article is for reference only and does not replace professional medical advice. For diagnosis and treatment, contact a qualified specialist.

Literature

1. Kucheryavy Yu.A., Andreev D.N. et al. Chronic constipation: relevance, problems and current treatment options. Consilium Medicum. 2017; 19(8):116-120
2. Taylor C Wallace. Dried Plums, Prunes and Bone Health: A Comprehensive Review. Nutrients. 2017 Apr 19;9(4):401.
   Taylor Wellis. Dried Plums, Prunes, and Bone Health: A Comprehensive Review.
3. Levchuk L.V., Stennikova O.V. B vitamins and their impact on the health and intellectual development of children. Questions of modern pediatrics. 2009; 8(3):42-46
4. Shamitova E.N., Viktorovich N.N. Study of vitamin A deficiency on the physiological state of the lungs. Modern problems of science and education. 2019; 4
   URL: https://science-education.ru/ru/article/view?id=29001 (date of access: 09.06.2020)
5. Timirkhanova G.A., Abdullina G.M. et al. Vitamin C: classical ideas and new facts about the mechanisms of biological action. Vyatka Medical Bulletin. 2007; 4: 158-161
6. Baryshnikova G.A., Chorbinskaya S.A. et al. Potassium and magnesium deficiency, their role in the development of cardiovascular diseases and the possibility of correction. Consilium Medicum. 2019; 21(1): 67-73
7. Korovina N.A., Zakharova I.I. et al. Correction of deficiency of vitamins and microelements in children. Medical advice. 2013; 4:94-98
8. Bronovets I.N. Dietary fiber is an important part of a balanced healthy diet. Medical news. 2015; 10:46-48
9. Ellen Lever, S Mark Scott et al. The Effect of Prunes on Stool Output, Gut Transit Time and Gastrointestinal Microbiota: A Randomised Controlled Trial. Clinic Nutr. Feb 2019; 38 (1): 165-173 (Ellen Lever, Mark Scott et al. Effects of prunes on stool output, intestinal transit time, and gastrointestinal microbiota: a randomized controlled trial).

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Mild laxative in economy pack

Specially for children from birth to 3 years old

prunes, dried apricots, dates, raisins, figs, reviews

Constipation is considered a fairly common problem, which is quite simply eliminated with the help of laxatives. But the effect of such drugs is symptomatic, single. These medicines will not prevent the recurrence of problem stools, they will not improve motor function, and they will not improve gastric activity. After a couple of days, the problem with bowel movements will return again. Therefore, the treatment of constipation should be dealt with, approaching the problem from a different angle.

Contents

• 1 Dried fruits for constipation
• 2 Prunes
  • 2. 1 Recipes
    • 2.1.1 Infusion
    • 2.1.2 Compote
    • 2.1.3 Decoction
    • 2.1.4 With kefir
    • 2.1.5 With dried apricots
    • 2.1.6 Raisins
  • 2.2 During pregnancy
  • 2.3 For babies
  • 2.4 Reviews 6
  • 4 Dates
  • 5 Raisins
  • 6 Figs
    • 6.1 Reviews

  Dried fruits for constipation

  Normalization of the intestinal microflora is considered to be the main task in case of difficult defecation. This goal can be achieved with the help of dried fruits rich in fiber, which has a positive effect on defecation processes and improves the functioning of the gastrointestinal tract as a whole.

  Dried fruits have a beneficial effect on the body of patients:

  • Help improve intestinal motility, having a beneficial effect on defecation processes;
  • Provides the body with essential micronutrients;
  • They have a choleretic effect, soften the gastric masses, facilitate the passage through the large intestine;
  • They have a slight laxative effect, a natural substitute for sugar and sweets, which does not increase the level of glucose in the blood, and also cleanses from toxic and slag deposits;
  • Dried fruits are incredibly useful for elderly patients, they are gentle on intestinal structures and do not overload the intestines.

  Prunes

  Dried fruits must be chosen correctly. Dried prunes of poor quality have a brown tint. A quality product has a black color and a pleasant sweet taste with a slight sourness, but should not be bitter.

  After soaking the product, the water will darken in half an hour, which indicates the naturalness of the dried fruit. Processed fruits will never brighten after soaking. Dried fruits with seeds are considered the best, as they retain the maximum amount of beneficial micronutrients.

  Dried product is best for treating stool problems. You need to eat 10 prunes per day, but in the first days it is better to start with 3, then 5, gradually moving to the standard norm.

  You can eat prunes in their pure form or prepare various decoctions, compotes, infusions, etc. from it. But before using prunes, you must definitely take into account its contraindications. For example, you can not eat prunes with diabetes. Pregnant women should also use this product with caution.

  Recipes

  To relieve constipation, prunes can be prepared in various ways or combined with other dried fruits. You can cook salads and add prunes to them, a salad of boiled beets, garlic and prunes is especially useful, which improves digestion and gastrointestinal tract activity, cleanses the body and supplies it with energy.

  Infusion

  Preparing such a remedy is quite simple.

  • Pour 100 g of prunes into 100 ml of boiling water and close the container tightly.
  • Infuse for 10 minutes.
  • Then carefully drain off the liquid.
  • Drink the infusion, eating it with steamed fruits.

  Compote

  Compote made from prunes is very useful for constipation.

  • Pour 110 g of dried fruit with a liter of water.
  • Boil the mixture for 1-1.5 hours.
  • When the compote has cooled (under the lid), it is drunk on an empty stomach, 250 ml.

  Decoction

  Useful for normalizing stools and decoction of prunes.

  • To cook it, you need to pour 100 g of dried fruit into 0.5 liters of water and simmer over low heat for half an hour.
  • Such a drink should be drunk before meals for half an hour in a glass, seizing 3-4 berries.

  With kefir

  It is very useful to combine dried fruit with kefir, but you only need to choose a one-two-day drink, since only fresh kefir has a laxative effect. Homemade kefir is also suitable.

  1. You need to take 7-8 dried plum berries and scald them with boiling water from the kettle.
  2. Then the prunes are crushed with a blender and mixed with a glass of kefir with a minimum fat content.
  3. A couple of hours before bedtime, you need to drink such a drink. It will satisfy hunger and have a laxative effect.

  You can beat prunes together with kefir. Such a drink is especially useful for losing weight, as it is dietary and helps cleanse the intestines.

  With dried apricots

  A mixture of dried plums and dried apricots will also help to cope with constipation.

  • Both dried fruits are taken in equal amounts, washed and crushed.
  • Add some honey, stir and transfer to a glass container with a lid.
  • The resulting mixture should be taken daily in a spoon on an empty stomach.

  If there are no contraindications to prunes, then the mixture can be given even to children.

  Raisins

  Useful for constipation and a mixture of prunes and raisins. Both components, as in the previous case, are mixed in equal parts, passed through a meat grinder and honey is added to make a paste-like mass. Take on an empty stomach before breakfast in a spoonful.

  You can cook compote with these dried fruits. Take 100 g of dried fruits and pour 1.5 liters of water, boil over low heat for about an hour. It is also necessary to drink such compote on an empty stomach.

  During pregnancy

  Constipation quite often torments pregnant girls, especially in the later stages, when a heavy fetus compresses the intestines and disrupts its full-fledged work. Moms in position can use prunes in any form, but in limited quantities. Since the product contains a fairly large amount of sugar.

  It is contraindicated to eat dried plums for pregnant women with diabetes and in the presence of individual intolerance.

  Pregnant women can eat several berries a day, but not more than 100 g. It is better to drink dried fruit with kefir, which will help speed up the process of bowel cleansing and its effectiveness will depend.

  For infants

  It is strictly contraindicated for infants to use prunes, since such dried fruit can cause serious digestive upset. Also, with caution, it is worth using prunes for nursing mothers.

  Reviews

  Elena, Moscow:

  I never suspected that prunes cope with constipation so effectively. Until I tried it in person. Now this is the only way I solve problems with stagnant stools. If you eat it in different forms daily, for example, add it to salads, drink with kefir or cook compote. Then the work of the digestive tract is normalized and constipation no longer bothers.

  Evgenia, Tver:

  At the age of one and a half years, my daughter began to have frequent constipation. What we just didn’t do, the doctor prescribed enemas, syrups, etc. But nothing really helped, and often I myself didn’t want to give enemas to the child. In childhood, my sister and I, with such problems, gave an infusion of prunes. I decided to use this recipe. One or two berries are washed and cut into 4 parts, poured with a glass of boiling water, covered with a lid and infused for about 2-3 hours. Store the infusion in the refrigerator for no more than 72 hours. Give a teaspoon every 2 days. First, it is better to give ½ spoon, observe the reaction of the body. A week after the application, the daughter’s stool returned to normal.

  Dried apricots

  Quite a well-known dried fruit for constipation is dried apricots. With episodic constipation against the background of errors in nutrition, it has a mild effect on the intestines, softens the feces and contributes to its rapid evacuation to the outside. Dried apricots are considered by nutritionists to be the perfect snack, as just a few fruits are perfectly satiating and help to lose weight.

  Regular dried apricots are golden yellow in color and of moderate firmness and should not show signs of decay. Dried apricots are useful for the whole organism, it improves cardiac activity, eliminates puffiness and restores digestive activity for the intestines. Dried apricots are useful in that:

  1. Contains coarse fibers that cleanse the intestinal walls;
  2. Softens and quickly evacuates intestinal contents;
  3. Binds toxic buildup and absorbs water;
  4. After 5-7 days of regular use, the stool returns to normal.

  No more than 300 g of dried fruit should be consumed per day, with excessive abuse, diarrhea, flatulence and heartburn may develop. Before use, dried apricots must be washed and soaked well in warm water.

  It is useful to combine dried apricots with prunes, which have more pronounced laxative properties, to stabilize the stool and counterbalance the aggressive effects of dried plums.

  Dates

  To stabilize intestinal functions, it is recommended to consume dates, for an adult 10 berries are enough, and for children 2 berries a day. It can not be abused, since a large amount of fibrous substances are digested for a very long time.

  Pregnant women should include dates with caution in the diet, although dried fruit is good for the fetus, oxytocin can provoke uterine tone. Dates at 36-40 weeks are very useful, because they reduce the likelihood of uterine bleeding and stimulate childbirth.

  Dates also have a positive effect on lactation, and useful micronutrients get to the child along with mother’s milk.

  Before use, it is necessary to take into account contraindications to the use of dried fruit, which include migraines and obesity, peptic ulcers, colitis and gastritis, fructose intolerance or allergies. Before use, dried fruits must be washed, as pathogens that provoke intestinal infections can settle on the sticky berry skin.

  Raisins

  Dried grapes are incredibly useful for constipation for both children and adults. It has a mild effect prevents the occurrence of hemorrhoids and anal fissures. When buying raisins, you need to look at its appearance.

  Quality raisins should be sweet, but not cloying, slightly wrinkled, with a stalk, the surface should be matte. A shiny skin indicates that the product has been treated with chemicals to extend its shelf life.

  • Babies from the age of six months are best given raisins in the form of an unsweetened decoction;
  • From 1.5 years of age, raisins can be eaten in their pure form;
  • It is necessary to give berries a little bit, starting with 5 pieces, gradually increasing the dosage, since the product is allergenic, then you need to monitor the organic reaction;
  • You can eat no more than 100 g of dried fruit per day.

  Raisins can be used to make a general constipation decoction that helps both infants and adults.

  1. 6 large spoons of dark raisins brew in a thermos with a liter of boiled water;
  2. Add a few drops of lemon juice and a small spoonful of honey;
  3. Infuse for one hour;
  4. Take small sips throughout the day.

  Do not eat raisins in combination with meat or milk. Dried grapes are contraindicated in diabetes, peptic ulcer, tuberculosis and myocardial insufficiency, obesity and dry fructose intolerance.

  Figs

  Good for the stomach and figs, which have a sweet taste and contain a lot of useful properties. Figs can be eaten raw, dried, or added to a variety of dishes.

  Dried figs have a cleansing effect and prevent the formation of gastrointestinal pathologies. You can use fresh figs to treat constipation or prepare an infusion of milk or water from them.

  • Pour 150 g chopped fruit with hot milk or boiled water (½ l).
  • Drink half a glass during the day.
  • Already on the 2-3rd day the first results will appear.

  You can also eat the fruits in their pure form. It is enough to eat 1 berry in the morning on an empty stomach, another one after 3 hours, after another 3 hours, eat the berry again and so on throughout the day. Soon, problems with digestion and defecation will go away on their own.

  Reviews

  Olga, Krasnodar:

  I have long suffered from constipation, dry snacks, lunches on the run in eateries – all this completely upset my intestines, which refused to work normally. I did not want to switch to pills, so I began to look for alternative, but safe methods of treating constipation. And found. Figs did a great job with my problem. Now, for prevention, I eat 2-3 things daily, as a snack, the problems with the stool have stopped.

  Maria, Vologda:

  When I did not know that I was pregnant, I suddenly suddenly wanted figs.