Prunes and Warm Water for Occasional Constipation
Prunes are one of the oldest home tricks for a sluggish gut, and a small study backs up prune juice. Here is a simple warm prune drink, plus the fiber, fluid and routine habits that matter just as much.
Most people get constipated now and then. A change of routine, a long trip, a few days of less fiber or not drinking enough can leave you going less often, straining, or feeling that you have not quite finished.
Prunes, which are dried plums, are a classic home remedy. Soaking a few in warm water overnight and having them in the morning, with the soaking liquid, is an easy way to include them. This guide explains what is known about prunes, how to start gently, and when constipation is a reason to see a doctor.
What counts as constipation
The NHS describes constipation as passing stools less often than usual, or fewer than three times in a week, or finding them hard, dry or lumpy and difficult to pass. You may also feel bloated or have a stomach ache.
Common causes include not eating enough fiber, not drinking enough fluid, sitting for long periods, ignoring the urge to go, changes in diet or routine, stress and some medicines. It is also more common in pregnancy, after giving birth and over the age of 65.
Overnight Soaked Prunes in Warm Water
You need
- whole dried prunes, pitted or with stones3 to 5
- warm water, plus more to drink250 ml (1 cup)
- lemon or a small strip of orange peel1 thin slice (optional)
Method
- Put the prunes in a mug or small jar and pour the warm water over them.
- Add the lemon slice or orange peel if you like. Cover and leave in the fridge overnight.
- In the morning, warm the mug gently if you prefer it warm, but do not boil it.
- Eat the prunes slowly and drink the soaking water. Watch for stones if you used unpitted prunes.
- Follow it with another glass of water during the morning.
Tips
- Start with 3 prunes and increase over several days only if you need to. Too many at once can cause gas or loose stools.
- Chopped soaked prunes are also good stirred into a bowl of oats, which adds more fiber.
- Keep soaked prunes in the fridge and eat them within a day.
Why prunes may help
Prunes contain dietary fiber, including a type called pectin, along with sorbitol, a natural sugar alcohol, and plant compounds called polyphenols. Harvard Health notes that researchers think these may work together, possibly by changing the gut bacteria.
The NHS also suggests eating fruits that contain sorbitol, such as apples, apricots, grapes and raisins, alongside more fiber from foods like oats, wheat bran and linseed. Cleveland Clinic lists prunes among the high-fiber foods to eat for relief.
What the evidence says
There is some reasonable support for prunes, but it is not large. Harvard Health reports on a study of 84 adults with long-term constipation who drank about 200 g (roughly 1 cup) of prune juice or a look-alike placebo every day for eight weeks. By week three, the prune juice group had fewer hard, lumpy stools, and the participants did not report extra gas or diarrhea.
That study used prune juice, not soaked prunes, and one study cannot tell us how well prunes work for everyone. There is no evidence that warm water itself has a special effect, but drinking more fluid does help, and a warm drink first thing in the morning is a comfortable habit for many people.
Prunes work best as one part of the picture: more fiber added slowly, plenty of fluids, daily movement and a regular toilet routine. The NHS notes that these changes can take a few days to a few weeks to work.
Habits that make a difference
Try to go at a regular time and place, give yourself enough time, and do not put it off when you feel the urge. Resting your feet on a low stool so your knees are above your hips can make it easier.
A daily walk can help keep things moving. Cleveland Clinic suggests two to four extra glasses of water a day when you are constipated, unless your doctor has told you to limit fluids, and limiting alcohol and caffeine. If home measures are not working, a pharmacist can suggest a suitable laxative for short-term use.
Questions people ask
How many prunes should I eat for constipation?
There is no set amount. Start with about 3 to 5 and see how your body responds over a few days, alongside more water and fiber.
Is prune juice better than whole prunes?
The study described above used prune juice. Whole prunes give you more fiber, which also helps. Either can be part of a fiber-rich diet.
How fast do prunes work?
It varies. In the prune juice study, people noticed softer stools by week three. Diet and lifestyle changes often take a few days to a few weeks to work.
Sources
- Constipation — NHS
- Constipation — Cleveland Clinic
- Prune juice for constipation? A new study says yes — Harvard Health
This article is for general information only and is not medical advice. Herbs can interact with medicines and health conditions. Talk to a doctor or pharmacist before trying a herbal remedy, especially if you are pregnant, breastfeeding, giving it to a child, or taking any medication.
