Prune Juice Benefits for Constipation and Side Effects

Juices have been an integral part of our culture and daily routine. Besides, it is also a great way to include more fruits and veggies in our diet.

Juices are healthy and nutritious, and most importantly, they are easy to prepare or can be consumed store-bought.

These juices have several vitamins and antioxidants, which are great for our bodies. One such juice that we will be discussing today is prune juice.

But how does this juice help our body? There are many health benefits to drinking this juice, and one of them is relieving constipation.

Let’s find out more in this article.

What are Prunes?

Prunes are plums that have been dried out to be preserved. Also, they are deep red-brown fruits with a chewy texture and savoury-sweet flavour and are sometimes referred to as dried plums.

The European and Japanese plums are the two primary variants from which the numerous variations of plums are derived.

Fresh Japanese plums come in yellow to medium red and are bigger and juicier. Fresh European plums have a rich blue or purple-red tint and are denser and smaller.

Nutritional Value of Prunes

Here is the nutritional profile of prunes in a 100-gram serving ^[1]:

What is Constipation?

Constipation is when someone faces problems in passing stool.  As per health experts, it can be considered healthy to have a bowel movement ranging from 3 times a day to 3 times a week. ^[2]

This is a fairly common issue with many people these days, probably because of a sedentary lifestyle, stress, inadequate fibre, less water intake, and unfavorable eating patterns.

The condition is directly linked to digestive health because chronic constipation can develop swollen veins, anal fissures, and other perplexing conditions. 

If you wish to know more about your digestive health, please take a 2-minute Digestive Quotient Test by Aashirvaad Atta and seek expert suggestions.

Prune juice may be beneficial in reducing constipation, and we will discuss more about it in the below sections.

Causes of Constipation

There may be different reasons why you may be constipated. Here are a few common causes of constipation:

• If you are taking a low-fibre diet. If you do not know which fruits and veggies have more fibre, you can check it out on My Meal Plan by Aashirvaad.
• If you are drinking less water and are dehydrated.
• Less or no physical activity.
• In case you delay the impulse to have a bowel movement.
• Change in routine or travelling.
• Some medications (for example, thyroid or antidepressants) may also be related to this problem.
• Pregnancy
• People of older age (above 60)

Prune Juice for Constipation

Prune juice may be effective in treating constipation and offering relief. It may help in promoting bowel movement in many ways.

The primary reason is that this juice is an excellent source of a sugar alcohol compound called sorbitol. So, this compound is not fully digested or absorbed by the gut.

Hence, it creates an osmotic effect, pulling more water into your gut. Thus, it may help lose stool and promote a healthy bowel movement.

Besides, prunes are an excellent source of dietary fibre (refer to the table). This fibre may act as a laxative and promote regularity in your bowel movements.

Additionally, there are many minerals in this juice, such as potassium, magnesium, and a compound known as diphenyl isatin. It is a natural laxative that might help improve bowel movements.

All these minerals and compounds may also help improve overall gut function ^[3].

How Much Prune Juice is Good for Constipation?

The answer depends on your age, severity of constipation, and general health.

You can offer children and infants with constipation 50-100 grams (1/4 cup – ½ cup). Similarly, for adults, ½ a cup of prune juice may help regulate bowel movements if taken daily.

If the constipation is mild in adults, they can take ½ a cup of this juice twice a day. 

Pro Tip: However, it is to be noted that children under the age of 10 might face gastrointestinal distress, such as diarrhea and cramps, due to prune juice. If your child faces any such symptoms, please contact the doctor immediately. Also, it is always advisable to get expert advice beforehand for children under 10. You should consult a registered dietician for the proper dosage.

How to Make Prune Juice?

Ingredients:

• Water – 1 + ½ cups
• Prunes – 5
• Sugar – 1 teaspoon

Method:

• Soak prunes in half a cup of warm water for 30 minutes.
• In a mixer jar, add the soaked prunes with water.
• Add one more cup of water to this mixture.
• Add sugar and blend it until smooth.
• With the help of a filter, strain the juice and discard the left-out pulp.
• You can serve it immediately or chill it for better taste.

Note: If you think the juice is thick, add more water and adjust the consistency as you like.

Side Effects of Prune Juice

This juice may be a low-risk remedy for managing constipation. However, there may be side effects, such as increased gas, nausea, diarrhea, or flatulence.

Besides, this juice is also high in sugar and calories. So, a high sugar intake is not recommended for diabetic people. It may also result in weight gain.

Different Ways of Adding Prune Juice in Diet

Prune juice can be added to your diet in many ways. Some of them are:

• Drinking it as a juice itself.
• Mixing the juice in your smoothies and shakes.
• Add it to your oatmeal or porridge as a natural sweetener.
• Replacing it with sugar in your muffins or cookies.
• Make a sauce from the juice and use it as a marination for veggies and non-vegetarian dishes.

You can always contact our dietician to learn more about adding this healthy drink to your diet.

Conclusion

In conclusion, prune juice, which is prized for its high fibre content and the presence of sorbitol, which may subtly promote bowel regularity, may be a valuable and natural treatment for constipation.

Frequent consumption may relieve the discomfort brought on by constipation and promote better digestive health.

In addition, the juice’s abundance of vitamins and antioxidants may promote general health. This juice may be an easy, over-the-counter way to keep your digestive tract in good working order, whether you use it daily or sometimes.

Still, if constipation becomes a chronic problem or continues, it’s better to see a medical expert.

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