Prune Juice for Constipation
Bestsellers for Prune Juice
Most people buy prune juice for one reason: it helps with constipation. This isn't a secret or a side benefit. Prune juice has been used as a natural laxative for generations, and research confirms it works. A 2022 study found that drinking about one cup daily helped people with chronic constipation have regular bowel movements within seven weeks.
If you're here because things aren't moving, you're in the right place.
How prune juice works
Prune juice contains sorbitol, a naturally occurring sugar alcohol that your body doesn't fully absorb. Instead of being digested, sorbitol pulls water into your colon through osmosis. This extra water softens stool and makes it easier to pass.
A cup of prune juice contains about 10.5 grams of sorbitol. Research shows that 25 grams of sorbitol reliably produces a laxative effect in most people. Half a cup to a full cup of prune juice puts you in that range without going overboard.
Prune juice also contains pectin (a soluble fiber) and polyphenols, both of which support digestive function. The combination of sorbitol, pectin, and polyphenols makes prune juice more effective than taking any one of these components alone.
Unlike stimulant laxatives, sorbitol is naturally occurring and doesn't create dependency when used moderately. Your body doesn't build tolerance to it.
How much to drink
Start small. If you've never tried prune juice for constipation, begin with 4 ounces (half a cup) and see how your body responds.
For mild constipation: 4 ounces once daily is often enough.
For moderate constipation: 4 ounces in the morning and another 4 ounces before bed. Give this a few days before increasing.
For more stubborn cases: Up to 8 ounces twice daily, but work up to this gradually. Jumping straight to high doses causes cramping, gas, and diarrhea.
Most people notice results within 6 to 12 hours. Some respond faster, within a few hours. Others need a day or two of consistent intake before things get moving. Patience matters more than increasing the dose too quickly.
When to drink it
Two times work best:
Morning on an empty stomach: Drinking prune juice first thing lets the sorbitol work before other food enters your digestive system. Your body absorbs it efficiently, and gravity helps things along as you go about your day.
Before bed: Prune juice works while you sleep, often producing a bowel movement in the morning. Some people find this timing more convenient and less disruptive.
Either timing works. Pick the one that fits your schedule.
Warm or cold? Both have the same nutritional effect. Warm prune juice can feel more soothing on the digestive system, especially in the evening. Cold is fine if you prefer it. To warm it, microwave a 4-ounce serving for about a minute.
Prunes vs prune juice
Whole prunes (dried plums) work too. In fact, studies suggest dried prunes may be slightly more effective because they contain more fiber and more sorbitol per serving.
Here's the comparison:
Prunes (5-6 pieces) | Prune juice (1 cup) | |
|---|---|---|
Calories | ~100 | ~180 |
Sugar | ~15g | ~40g |
Fiber | ~3g | ~3g |
Sorbitol | ~6g | ~10g |
Prunes have the edge in fiber and calorie efficiency. Prune juice has more sorbitol and works faster because it's already liquid. Some people find prunes easier to incorporate into their routine (eat a few with breakfast), while others prefer drinking juice.
If you're watching sugar or calories, prunes are the better choice. If you want faster results or don't like the texture of dried fruit, juice works well.
You can also combine approaches: a few prunes during the day plus a small glass of juice at night.
Side effects to watch for
Prune juice works because it pulls water into your colon. Too much, too fast, pulls too much water.
Gas and bloating: The most common side effect. Sorbitol ferments in the gut, producing gas. Starting with small doses and increasing gradually reduces this.
Cramping: Usually means you drank too much. Cut back and let your system adjust.
Diarrhea: The sorbitol overcorrected. This is the sign you've exceeded your tolerance. Reduce your intake and drink extra water to stay hydrated.
These side effects typically resolve within a day or two of reducing your dose. If you experience severe abdominal pain or diarrhea that doesn't stop, talk to a doctor.
The threshold varies by person. Some people tolerate a full cup with no issues. Others get crampy from half that amount. Start small, find your level.
Who should be careful
People with diabetes or insulin resistance: Prune juice is high in natural sugars (about 40 grams per cup). It can cause blood sugar spikes. Stick to 4 ounces or less and monitor your glucose. Whole prunes have less sugar per serving and more fiber to slow absorption.
Pregnant women: Prune juice can help with pregnancy-related constipation, but excessive intake may cause diarrhea and dehydration. Moderation matters. Talk to your doctor about appropriate amounts.
People with IBS or sensitive digestive systems: The sorbitol and fiber can trigger symptoms in some people with irritable bowel syndrome. Start with very small amounts to test your tolerance.
Anyone on medications: If you take prescription laxatives or other medications that affect digestion, ask your doctor before adding prune juice. You don't want to double up on laxative effects.
What's in prune juice
A 1-cup serving of prune juice contains:
- Calories: About 180
Sugar: About 40 grams (natural, no added sugar in 100% juice)
Sorbitol: About 10.5 grams
Fiber: About 2.5 grams
Potassium: 707mg (15% daily value)
Iron: 3mg (17% daily value)
Vitamin B6: 13% daily value
Prune juice is higher in calories and sugar than most juices because prunes are naturally sweet. Keep portions reasonable, especially if you're watching sugar intake.
Types of prune juice
100% prune juice is the standard. Just prunes and water. This is what you want for constipation relief. Brands like Sunsweet are widely available.
Prune juice with pulp contains more fiber than filtered versions. Slightly thicker texture. May be marginally more effective due to the added fiber.
Light or reduced-calorie prune juice has water added to reduce sugar and calories per serving. You get less sorbitol per ounce, so you may need to drink more for the same effect. Read labels carefully.
Prune nectar is different from juice. Nectar contains 25-50% fruit content (not 100%) and may have added sugars. It still works for constipation but isn't as concentrated. Check ingredients.
Storing prune juice
Unopened prune juice lasts for months in the pantry. Check the best-by date on the bottle.
Once opened, refrigerate it. Prune juice stays good for 7 to 10 days in the fridge. If it smells fermented, off, or develops an unusual color, discard it.
Smaller bottles make sense if you're using 4-ounce servings. A 64-ounce bottle takes a while to finish at that rate.
FAQ
How quickly does prune juice work for constipation?
Most people notice results within 6 to 12 hours. Some respond within a few hours; others need a day or two of consistent intake. It depends on your metabolism, hydration level, and the severity of constipation.
Can I drink prune juice every day?
Yes. Many people drink 4 to 8 ounces daily as part of their routine. The key is finding the amount that keeps you regular without causing loose stools. Daily use doesn't create dependency the way stimulant laxatives can.
Is prune juice better than over-the-counter laxatives?
Studies suggest prune juice is as effective as psyllium fiber (Metamucil) for improving stool frequency and consistency. It's a natural option with additional nutrients. However, for severe or chronic constipation, talk to a doctor rather than self-treating indefinitely.
Why does prune juice cause gas?
Sorbitol isn't fully absorbed in your small intestine. When it reaches your large intestine, gut bacteria ferment it, producing gas. Starting with small amounts and increasing gradually helps your system adapt.
Are prunes or prune juice better for constipation?
Both work. Prunes have more fiber and fewer calories per serving. Prune juice has more sorbitol and works faster. Some people prefer one over the other based on taste and convenience. You can also use both.
Does prune juice work for everyone?
Most people respond to prune juice, but some don't. If you've tried consistent daily intake for a week or two with no improvement, the issue may require medical attention rather than dietary changes.
Is warm prune juice more effective than cold?
They're nutritionally identical. Warm prune juice may feel more soothing on your digestive system, and some people report it works slightly faster. But cold works fine. Choose based on preference.
How much sugar is in prune juice?
About 40 grams per cup, all from the natural sugars in prunes. This is higher than most fruit juices. People watching sugar intake should stick to 4-ounce servings or consider whole prunes instead.
Can diabetics drink prune juice?
In moderation, yes. The high natural sugar content can spike blood glucose. Stick to 4 ounces or less, monitor your levels, and consider whole prunes as a lower-sugar alternative with more fiber.
Safeway Buying Guide
Signature SELECT Juice Prune - 64 Fl. Oz.
Signature SELECT Juice Prune is a water extract of dried prunes from concentrate with added Vitamin C that contains 60% more vitamin C than unfortified prune juice. It is pasteurized and has a quality satisfaction guarantee, and is certified Kosher.
This product has many positive features. First, it has 60% more vitamin C daily value per serving than unfortified prune juice, providing an additional boost of essential vitamins and minerals. Second, it is pasteurized for safety and quality assurance. Third, it comes with a quality satisfaction guarantee, offering customers peace of mind when purchasing this product. Fourth, it is certified Kosher for those who follow strict dietary guidelines or prefer to buy products with religious certifications. Finally, it has an extended shelf life of 7-10 days after opening so customers can enjoy its fresh flavor every time they open the bottle.
- Provides a great source of fiber, which is beneficial for digestion
- Has a pleasant and natural prune flavor that is appreciated by consumers
- Made with high-quality ingredients, ensuring an excellent taste
- Comes in a 64 Fl. Oz. size providing good value for money
- Conveniently packaged for easy pouring and storing
- Perfect for incorporating into various recipes or enjoying on its own
- Many users find it to be a helpful aid in maintaining regularity
Sunsweet Amazin Juice Cocktail Prune Light - 64 Fl. Oz.
Sunsweet Amazin Juice Cocktail Prune Light is a 64 Fl. Oz. drink made of prune juice, water, and other natural ingredients like Vitamin C and iron. It is certified Kosher and gluten free.
Sunsweet Amazin Juice Cocktail Prune Light is a great option for those looking for an all-natural drink with no added sugars or fats. This 64 Fl. Oz. beverage contains essential vitamins like Vitamin C and iron, as well as dietary fiber to support healthy digestion. Additionally, the product is certified Kosher and gluten free to provide nutrition without compromising taste or dietary restrictions! Refrigeration after opening will help maintain the freshness of this great-tasting product from SUNSWEET GROWERS.
- Low in calories - Many customers appreciate that this prune juice cocktail is a light version and therefore has fewer calories than regular prune juice.
- Great taste - Reviews often mention that Sunsweet Amazin Juice Cocktail Prune Light has a delicious, sweet flavor that is not too overpowering.
- Helps with digestion - A common praise among customers is that this product aids in digestion, making it an effective natural remedy for constipation.
- Large volume - The 64 Fl. Oz. size is seen as a positive by consumers as it provides a good quantity of juice, ensuring it lasts for a while.
- Healthy - Customers love that this juice cocktail is not just tasty but also packed with essential nutrients, contributing to their overall health.
- No added sugars - Many reviews mention the lack of added sugars as a major plus, making it a healthier choice than other juices on the market.
- High quality brand - Sunsweet is known for its high-quality products, which customers appreciate and trust.
Sunsweet Juice Prune - 64 Fl. Oz.
Sunsweet Juice Prune is a great source of fiber, B vitamins, potassium and 5 essential vitamins and minerals. It is also gluten-free, Kosher and pasteurized for extra safety. Drinking Sunsweet Prune Juice helps maintain digestive health, so you can feel good and perform at your best. Plus it has the delicious taste of the Feel Good Fruit!
- Great taste: Many users have praised the delicious and rich flavor of the Sunsweet Prune Juice.
- Health benefits: Customers appreciate the health benefits of this juice, particularly its effectiveness in aiding digestion and relieving constipation.
- High quality: The product has been commended for its high quality, with customers noting that Sunsweet is a reliable and trustworthy brand.
- Convenient packaging: The 64 Fl. Oz. size is found to be convenient and economical by users.
- 100% natural: Users love that this juice is made from all-natural ingredients with no added sugars or preservatives.
- Versatile: Customers enjoy using Sunsweet Prune Juice not only as a beverage but also in cooking and baking.
- Good value for money: Many reviews mentioned that they find the juice to be reasonably priced for the quantity and quality offered.
