Mild constipation can be the result of inadequate fiber or water intake; eating fruit of any kind can be beneficial in easing this type of constipation. Prunes, however, are a fruit with a little something extra. Prunes contain the natural laxative dihydrophenylisatin, making prunes and prune juice a good choice for relieving mild to moderate constipation, Joseph Newburg writes in "The Embarrassing Truth About Constipation and How to Cure It."
Step 1
Eat six to 12 prunes throughout the day --- with your meals, between meals or a combination of both.
Step 2
Drink water throughout the day to maintain adequate hydration. Aim for at least 0.5 oz. of water per pound of body weight per day.
Step 3
Supplement or substitute between 6 1/2 and 13 oz. of prune juice for eating whole prunes. If you use a daily combination of the two, five to six prunes and 6.7 oz., of prune juice should be sufficient to help constipation, according to study results published in 2008 in the "Korean Journal of Community Nutrition."
References
- "The Embarrassing Truth About Constipation and How To Cure It"; Joseph Newburg; 2010
- "Korean Journal of Community Nutrition"; Effect of Prune Supplementation on Dietary Fiber Intake and Constipation Relief; Y.H. Han, et al.; June 2008
- "European Journal of Clinical Nutrition"; Yoghurt Containing Galacto-Oligosaccharides, Prunes and Linseed Reduces the Severity of Mild Constipation in Elderly Subjects; U. Sairanen, et al.; February 2007
- "Smart Medicine for Healthier Living"; Janet Zand, et al.; 1999
