Plums and their dried form, prunes, have a long-standing reputation as a natural remedy for promoting bowel movements. This effect is supported by the unique combination of compounds found within the fruit. Modern science explains the fruit’s gentle laxative properties, which point to specific carbohydrates and fiber content. Understanding the difference between fresh plums and dried prunes helps explain why one is significantly more effective for digestive regularity.
The Mechanism: How Plums and Prunes Aid Digestion
The fruit’s ability to encourage a bowel movement stems from two primary components: dietary fiber and sorbitol. Fiber, a non-digestible carbohydrate, works in two ways within the digestive tract. Insoluble fiber adds bulk to the stool, which stimulates the muscle contractions that push waste through the colon faster.
The fruit also contains soluble fiber, which dissolves in water to form a gel-like substance that softens the stool, making it easier to pass. Sorbitol, a type of sugar alcohol, acts as an osmotic agent. Because it is poorly absorbed in the small intestine, it travels to the large intestine where it draws water from the body into the bowel.
This influx of water softens the stool and increases its volume, contributing to the laxative effect. The combination of both fiber and sorbitol makes the fruit more effective than using fiber alone to relieve constipation.
Plums vs. Prunes: Understanding the Difference
While fresh plums contain the components necessary for digestive aid, prunes (dried plums) are substantially more potent for encouraging a bowel movement. The dehydration process concentrates all the fruit’s natural compounds. This concentration significantly increases the amount of fiber and, more importantly, the level of sorbitol per serving.
Fresh plums may contain about one percent sorbitol, but the drying process causes prunes to contain up to 15% sorbitol by weight, making the dried fruit a more powerful natural laxative. The higher concentration of these active ingredients is why most recommendations focus on consuming prunes or prune juice for regularity. Fresh plums still contribute to digestive health, but their high water content means you would need to eat a much larger quantity to achieve the same effect as a small serving of prunes.
Practical Consumption Guidelines
For adults seeking to promote regularity, a standard serving is typically four to six prunes per day, which provides a beneficial amount of fiber and sorbitol. Prune juice is also effective, with a half-cup serving often recommended for mild constipation. The juice is filtered and loses most of the insoluble fiber, though it retains the sorbitol that creates the osmotic effect.
It is important to introduce prunes or prune juice into your diet gradually to allow your digestive system to adjust to the sudden increase in fiber and sorbitol. Consuming too many too quickly can lead to side effects such as gas, bloating, or diarrhea, due to the rapid fermentation of the sugar alcohol in the gut. Drinking adequate water throughout the day is also necessary, as the sorbitol requires fluid to draw into the intestines to create a soft stool.