A new study suggests that eating dried fruits—prunes, raisins, and apricots

This Gut-Friendly Snack May Help With Constipation—And It's Probably In Your Kitchen Right Now Here's why, plus how to sneak more dried fruit into your diet

A new study suggests that eating dried fruits—prunes, raisins, and apricots—can relieve constipation

New research suggests that eating dried fruit can relieve constipation.
The fiber and sorbitol in dried fruits likely make it easier to pass bowel movements.
Experts suggested several tips for sneaking more dried fruit into your diet.

Prunes have long been a go-to remedy for constipation—and now, new research offers even more support for relying on them, along with other dried fruit, to relieve symptoms.

People with chronic constipation who ate about 3 ounces of prunes, raisins, and dried apricots daily for a month had heavier and more frequent bowel movements than those who received a placebo, according to a study presented at a May digestive disease conference. Juice from the same fruits appeared helpful, too, but not as much as the dried fruits themselves.

The ongoing study, which has not yet been peer-reviewed, is the largest randomized dietary trial of people with chronic constipation, noted the authors.

What Prompted the Investigation Into Dried Fruits and Constipation?

Chronic constipation is quite common, affecting between 9% and 20% of Americans. Not only do people who have it contend with ongoing difficult, infrequent, or incomplete bowel movements, but the condition can also cause significant psychological distress.

While people have long touted certain dried fruit and fruit juices as natural remedies for constipation, the science behind whether they actually improve symptoms has been fuzzy.

“We have all heard the old advice that ‘prunes can help you go,’ but there have only been a small number of trials previously to actually test this,” said Simon Steenson, PhD, study author and a postdoctoral research associate in the Department of Nutritional Sciences at King’s College London. Most of that research hasn’t included people with chronic constipation, he added.

Scientists aimed to fill this gap—as well as shed light on the role fiber and sorbitol, a naturally occurring sugar in fruits often used as an added sweetener in candy and gum, might play in constipation, the study abstract noted.

Dried Fruit Linked to Improved Symptoms

The study included 150 participants diagnosed with chronic constipation who experienced fewer than seven weekly bowel movements and small, hard, and lumpy stools at least a quarter of the time.

Researchers divided participants into three equal groups that consumed either:

3 ounces daily of prunes, raisins, and dried apricots, all of which contain fiber and sorbitol
Three servings of juice from the same fruits, which had a similar calorie and sorbitol content as the dried fruits
A sugar water placebo containing neither fiber nor sorbitol but made to match the fruits’ taste

After four weeks, those eating dried fruits had an average stool weight increase of 21 grams per day based on a seven-day sample collection, compared to the average 1.6 gram per day increase in the placebo group's stool weight. The fruit juice group showed no significant improvement in stool weight, said Steenson.

Stool weight is a way to measure fiber and fluid content, and “greater stool weight in individuals with constipation typically means that they have more effective bowel movements,” Linda Nguyen, MD, clinic chief of the Stanford Digestive Health Center, told Health.

Those in both the dried fruit and fruit juice groups had an average of 1.3 more complete spontaneous bowel movements per week than those taking placebos.

“What this means is they passed more stools where they felt they had completely emptied their bowels and that more of these stools were passed naturally, without the need for laxatives or any digital maneuvers, as can be common for people suffering with constipation,” Steenson told Health.

The dried fruit group also reported improved quality of life compared to the other groups and no significant side effects. Those in the fruit juice group reported increased intestinal gurgling—likely due to the juices’ higher sugar content, noted Nguyen.

Any Study Limitations?

Nguyen said the study was short, so the long-term effects of dried fruits and fruit juice on constipation are unknown. It’s also unclear which of the dried fruits is most effective for constipation, Steenson noted.

Additionally, the study didn’t show causation but only a link between consuming dried fruits and fruit juice and improved constipation symptoms.

It’s also worth mentioning that the research was funded by the International Nut and Dried Fruit Council (INC), which raises the concern of biased results. But the study abstract stated that the organization “had no role in the study design, conduct, or data collection and analysis.”

Why Might Dried Fruit Ease Constipation?

Scientists are still learning how fruit affects the gut microbiome and motility, but dried fruit’s link to constipation relief is believed to be partly due to its high fiber and sorbitol content.

Sorbitol draws water into the intestines, making stools easier to pass. Fiber also absorbs water and adds bulk in the digestive tract, which helps soften stools and promote easier bowel movements.

But many Americans aren’t getting the U.S. Dietary Guidelines recommendation of 22 to 34 grams of fiber daily, added Karl Kwok, MD, a gastroenterologist with Kaiser Permanente in Southern California.

“This study is helpful because it shines a continuing light on a topic we know always bears repeating—you can get fiber from multiple sources including palatable, tasty, exciting options such as dried fruits,” Kwok told Health, mentioning several other good sources of fiber:

Blackberries
Avocados
Leafy greens
Sweet potatoes
Brussels sprouts

“The important thing to remember is that juice often [doesn’t contain] fiber, which is arguably the more important component for health and well-being,” Kwok added.

Another strike against fruit juice? Its high sugar content. “Because sugary beverages—especially sugar-sweetened beverages—are an important contributor to the obesity epidemic in America, wherever possible, we would advocate for the fruit source,” Kwok said.

How to Sneak More Dried Fruit Into Your Diet

Steenson suggests increasing your dried fruit intake by sprinkling it on cereal, mixing it with seeds to make trail mix, or eating it alone as an on-the-go snack.

Just remember you can have too much of a good thing—excessive fiber or sorbitol can cause diarrhea and other digestive symptoms, while overindulging in dried fruit can cause blood sugar spikes, especially in people with diabetes, cautioned Kwok.

Nguyen recommends consulting a healthcare provider, nutritionist, or dietitian before changing your dietary habits. But in general, starting with small portions to avoid side effects is always a good idea, Kwok said.

If you have severe constipation that doesn’t respond to dietary changes, blood in your stool, weight loss, or nausea or vomiting associated with constipation, you should see a healthcare provider, advised Nguyen.

Per Kwok, dried fruit can be a healthy, convenient choice even for those without chronic constipation. “I’d be thrilled if someone decided to eat more dried fruits or even more fruits and vegetables in general instead of diving into the pantry for chips or pretzels for a snack,” he said.

Edited by Health with a background in health, science, and investigative reporting. Previously, she wrote full time about parenting issues for the app Parent Lab. Before that, she worked as a reporter for National Geographic covering wildlife crime and exploitation." tabindex="0" data-inline-tooltip="true"> Jani Hall

Jani Hall Jani Hall is a news editor for Health with a background in health, science, and investigative reporting. Previously, she wrote full time about parenting issues for the app Parent Lab. Before that, she worked as a reporter for National Geographic covering wildlife crime and exploitation. learn more Read more: