Back to Constipation
ingestible · for constipation
Prunes or Prune Juice
Strong evidence$4-8
How to use
Eat 3-5 prunes or drink 4-8oz prune juice in the morning. Allow 6-12 hours for effect. Start low if you are not used to dietary fiber.
How it works
Prunes contain sorbitol (a natural osmotic laxative that draws water into the colon), fiber, and phenolic compounds that stimulate gut motility. Multiple RCTs show prunes outperform psyllium for mild-to-moderate constipation.
Where to buy
Grocery stores, dried fruit aisle. Sunsweet is widely available. Prune juice in the juice aisle.
Typical cost: $4-8
Safety notes
Can cause gas and cramping in large amounts. Sorbitol has a dose-dependent effect - more is not better.