Constipation is quite a common problem, with about 22 in 100 adults and 1 in 20 children suffering from constipation symptoms. Common it may be, but it isn’t a less annoying issue. It can bother you very well if you don’t attend to it early on. Luckily, there are many home remedies you can rely on to get rid of constipation naturally, such as consuming dried prunes. If you have been looking for an effective remedy for constipation, keep reading on. This article specifically explores how prunes could be a dependable home remedy for constipation.
Understanding constipation
Constipation is the most common gastrointestinal disorder characterised by lesser bowel movements and hard or dry stools that are difficult to pass. This can lead to discomfort, bloating, and also the feeling of incomplete evacuation. A few common causes of constipation include:
- A low-fibre diet
- Insufficient fluid intake
- Lack of physical activity
- Ignoring the urge to pass stools
- Certain medications
Maintaining a healthy digestive system is important for overall well-being, as it allows for the efficient elimination of waste and toxins from the body. Recognising the symptoms and underlying causes of constipation is key to effectively addressing the issue.
Also Read: Yoga For Constipation: Seven Easy Yoga Poses For Constipation Relief
What are prunes?
Prunes are dried plums packed with essential nutrients and various health benefits.
Prunes are a great source of dietary fibre, which includes both soluble and insoluble fibres. They also contain natural laxatives like sorbitol and phenolic compounds, which contribute to their positive effects on digestion.
For centuries, they have been used as a natural remedy for digestive issues, especially constipation.
And that is not all. The beneficial compounds in Prunes also offer other health benefits, such as
- phenolic compounds that may help in cancer and heart disease
- boron that can reduce symptoms of osteoporosis
- potassium that can bolster cardiovascular health
So, consider incorporating prunes into your meals – they’re a versatile and delicious option that offers many health benefits, including excellent digestive support and eliminating constipation issues.
Also Read: 15 Superfoods You Must Eat For Beautiful, Healthy, And Glowing Skin
Three reasons why prunes can help relieve constipation
Here are the three key reasons why prunes are effective for relieving constipation and promoting regular bowel movements.
1. High Fibre Content
Fibre helps soften the stool, making it easier to pass through the digestive tract. Prunes are an excellent source of dietary fibre, which adds bulk to the stool and stimulates bowel movements. One prune has 1g of fibre, which is a pretty concentrated amount.
2. Natural Laxative Effect
Prunes also contain sorbitol, a natural sugar alcohol with a mild laxative effect that helps relieve constipation. Sorbitol helps draw water into the intestines, promoting bowel regularity and preventing dry, hard stools.
3. Phenolic Compounds
Further, prunes contain phenolic compounds, which possess antioxidant and anti-inflammatory properties. These compounds may contribute to improved digestive health and overall well-being.
Also Read: 6 Safe Remedies, Helpful Tips To Relieve Constipation During Pregnancy Naturally
Ways to include prunes in your diet
Incorporating prunes into your daily diet is simple and enjoyable. Here are a few practical tips to help you make the most of their constipation-relieving benefits.
- Start with a small portion:
Begin with consuming 3-4 prunes daily and gradually increase the quantity if needed.
- Dried prunes:
Enjoy dried prunes as a convenient snack on their own, or mix them with other dried fruits and nuts for a fibre-rich trail mix.
- Prune juice:
Drink a small glass of prune juice in the morning or between meals to stimulate bowel movements and prevent constipation.
- Prune smoothies:
Blend prunes with your favourite fruits and vegetables to create delicious, fibre-packed smoothies.
- Prune-infused dishes:
Add chopped prunes to oatmeal, salads, or yoghurt for a boost of fibre and natural sweetness.
Is it safe to give your toddler prunes to get rid of constipation?
Yes, prunes are safe for babies older than one year. You may give them as puree or juice.
Start with one prune as puree or juice. If the child has no undesirable effects like loose stools or excessive flatulence, you may continue with two prunes a day until relief from constipation.
Also, feeding your child one or two prunes daily is good for their health.
Method to make prune puree for kids:
- Take two prunes and soak in warm water for 10 minutes
- Mash the soaked prunes in a hand blender
- You may add water or milk to get the preferred consistency
Method to make prune juice for kids:
- Soak two prunes in warm water for about 10 minutes
- Blend the soaked prunes and strain the juice
- You may add lemon juice and honey for enhanced taste and more goodness
Four tips for maintaining digestive health and preventing constipation
In addition to incorporating prunes into your diet, there are several other steps you can take to maintain a healthy digestive system.
- Stay hydrated
Drinking adequate water throughout the day helps soften the stools, making it easier to pass. Hydration also facilitates smooth bowel movements.
- Engage in regular physical activity
Regular exercise helps stimulate intestinal contractions, promoting healthy digestion and effective elimination of stools from the intestinal tract.
- Manage stress
Stress can disrupt digestive function. Hence, practising stress-reducing techniques like deep breathing, meditation, or engaging in hobbies helps enhance digestive health.
- Consume a balanced diet
Include a variety of fruits, vegetables, whole grains, and lean proteins in your diet to ensure sufficient fibre intake and overall digestive health.
Final words
If you’re looking for a natural way to improve your digestive health and relieve constipation, incorporating prunes into your diet could be a great option. This is because prunes are packed with nutrients that promote regular bowel movements and help maintain a healthy digestive system. Of course, if your constipation is persistent or severe, it’s always a good idea to seek advice from a healthcare professional. But for many people, enjoying the goodness of prunes can be an easy and effective way to support better digestive function. So, give them a try and see if they work for you! Plus, they are safe to use for children as well.
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