We Asked Gastroenterologists the #1 Change to Help You Poop—They All Said the Same Thing

Reviewed by dietitian Casey Wing, RD, CD

Highlights

• Rich in fiber and sorbitol, prunes naturally relieve constipation and support intestinal health.

• Pair prunes with water, fiber-rich foods and exercise for optimal digestion.

• To prevent bloating, start with 3 to 5 prunes per day and gradually increase for best results.

Constipation; It is affected by many factors such as stress, sleep, physical activity, medications and underlying health conditions. Nutrition also plays an important role; What you eat affects how often you go to the toilet, how easily stool moves through your body, and the overall health of your intestines. “Often, constipation is caused by a combination of lifestyle and physiological factors that slow the movement of stool through the colon,” he explains. Ritu Nahar, MD., a board-certified gastroenterologist.

While there are many strategies to support digestion, gastroenterologists consistently point to one simple, natural dietary change that can make a big difference in helping you poop: adding prunes to your diet. Packed with fiber and sorbitol, prunes help soften stool, add bulk, and stimulate bowel activity, making them an easy and effective way to relieve occasional constipation.

Why Adding Prunes to Your Diet Can Help You Poop

“What you eat can affect the consistency of your stool and how often you use the toilet,” he says. Peyton Berookim, MD, MA, FACG, AGAF. He explains that while high-fiber diets rich in fruits, vegetables, whole grains, legumes, nuts and seeds support regular digestion and a healthy gut microbiome, a diet low in fiber and high in overly processed foods can worsen gastrointestinal problems and digestion. Supriya Rao, MD, DABOM, DABLMA board-certified gastroenterologist.

Berookim says prunes or prunes are a natural remedy to relieve constipation. Both the high fiber and sorbitol content in prunes help soften the stool. Fiber adds bulk to stool, while sorbitol, a natural sugar, draws water into the intestines. Polyphenols in prunes also help improve constipation, but the exact mechanism remains unclear. Finally, Berookim says, “prunes can also stimulate the muscles in the intestines, making bowel movements easier.”

How to Start Eating More Prunes?

Prunes are a versatile dried fruit that can easily be added to meals or consumed on their own. Try adding prunes to your prepared meals or consider these suggestions:

• Add chopped prunes to your oatmeal, cereal, yogurt, grain bowls, or salads.

• Snack on prunes on your own.

• To use prune juice as a sweetener in baked goods.

• Make prune jam or spread with chia seeds.

• Pair it with nuts as a snack.

• Cook delicious meals such as stir-fries or casseroles.

Because of their effects on your digestive system, portion size is important when adding prunes to your diet. “Start with a small portion, such as 3 to 5 prunes per day, and gradually increase intake to help the digestive system adjust while minimizing potential bloating,” says Nahar. Alternatively, you can drink ½ cup of prune juice to help relieve constipation, Nahar adds.

It doesn’t take long for your body to feel the effects of prunes. “The majority of people will see results from a prune serving within a few hours, but it may take up to a day to experience full relief,” he says. David Schwarzbaum, MDA board-certified gastroenterologist.

What to consider when buying prunes

Choose prunes without added sugar. The ingredient list should be short and simple, listing only prunes or prunes. The prunes should be soft, slightly sticky and plump; It shouldn’t be rock hard or overly wet. If possible, choose prunes that are the same color, from dark brown to purple-black. Avoid purchasing prunes that are moldy, have unusual residue, or have heavy sugar crystallization.

Make sure the bag is airtight and resealable to help retain moisture and freshness.

More Lifestyle Tweaks That Can Help with Constipation

While prunes are extremely effective at getting things moving, other lifestyle changes can help relieve constipation.

• Stay hydrated. “Drinking water can prevent stools from hardening,” Berookim explains. Water also helps the fibers function, making stool softer and easier to pass.

• Maintain a consistent fiber intake. “Eating high-fiber foods like fresh fruits, vegetables, beans, and whole grains creates consistency in stool and encourages the growth of good bacteria to maintain healthy bowel function,” explains Schwarzbaum. Gradually increase the amount of fiber to a maximum of 35 grams per day, making sure you get a mix of soluble and insoluble fiber. Berookim states that soluble fiber acts like a sponge, absorbing water and making the stool softer and easier to pass. Insoluble fiber acts like a broom, sweeping material throughout the digestive tract and adding bulk to stool, helping it move more easily through the digestive tract.

• Take action. “Regular physical activity helps increase intestinal motility,” Nahar says. Incorporating moderate to vigorous exercise into your routine can help relieve constipation symptoms; Some research shows a correlation between more physical activity and increased bowel movements per week. Choose an activity you enjoy and aim to participate in it a few times a week to start.

• Practice stress management. Anxiety is associated with chronic constipation; One analysis reports a 33% increased risk of anxiety in individuals with constipation compared to those without. Anxiety and constipation can feed each other; anxiety slows digestion, affects the nerves that control the bowel and causes the pelvic floor muscles to contract; These are all factors that contribute to constipation. Try mindfulness exercises, journaling, deep breathing or meditation to reduce stress.

• Stick to a consistent eating schedule. Eating at regular times throughout the day helps your digestive system move smoothly after each meal. Conversely, skipping meals, fasting for long periods of time, or eating too late at night can disrupt your body’s internal clock and slow digestion, causing bowel movements to be less regular.

• Respond to the urge to go to the toilet. Many people with chronic constipation may have lost the urge to defecate. Therefore, when you feel the need to go, be sure to go to help the feces be removed from your body easily.

• Think of a toilet stool. Toilet stools help mimic a squatting position by elevating your feet while sitting. Research shows that squatting helps make bowel movements easier and relieves constipation.

Our Expert Opinion

Prunes are just one piece of the puzzle of managing constipation; It works best as part of a broader approach that includes staying hydrated, following a fiber-rich diet, exercising regularly and managing stress. Although prunes are the #1 change gastroenterologists want you to make to help you poop, there is such a thing as eating too many prunes. Schwarzbaum notes that consuming too many prunes can cause adverse effects such as diarrhea, gas, bloating and abdominal cramps. Used carefully, prunes can be a simple, delicious, and evidence-based way to support gut health and keep bowel movements on track.

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