Constipation how many prunes should i eat

A doctor will typically suggest that people with constipation first try making dietary and lifestyle changes. Over-the-counter treatments can also help. A high-fiber diet can help stool pass through the digestive tract more quickly and promote more regular bowel movements. Eating small, frequent meals may also help, as regular food intake can stimulate a bowel movement.

Staying hydrated can help treat and prevent constipation. Eating a high-fiber diet can also contribute to dehydration. Although prune juice contributes to fluid intake, it is high in sugar and calories, so it is best for people to consume it in moderation. Individuals should aim to meet most of their fluid needs by drinking water. It is also advisable to limit or avoid caffeinated drinks, such as coffee , tea, and cola, as they may make dehydration worse. The Department of Health and Human Services recommend that adults do at least minutes of moderate-intensity physical activity a week.

People can spread this exercise across the week, and it can include a variety of activities, such as brisk walking, cycling, running, and playing sports. Never try to delay a bowel movement for longer than necessary. Once a person feels the urge, they should go to the toilet and take their time to pass the stool. Trying to have a bowel movement at the same time each day may help some people become more regular. Probiotics are bacteria and yeast that can help promote better gut health. They may also be an effective natural treatment for constipation.

A review of 14 scientific studies found that consuming products containing probiotic bacteria, such as Bifidobacterium lactis , can increase the number of weekly bowel movements and soften stools, allowing individuals to pass them more easily. Many different products contain probiotics, including certain yogurts, supplements, and fermented foods, such as kefir, sauerkraut, and kimchi.

These products are widely available in health stores. A person can also buy a range of probiotic supplements online. Some stool softeners or laxatives are available over the counter in pharmacies and health stores. Examples include :. However, people who have fewer than three movements a week may wish to consider consulting a doctor, particularly if stools are hard and difficult to pass.

A doctor may recommend making dietary and lifestyle changes or taking a laxative for a short period. For people with severe or persistent constipation, they may prescribe a stronger medication, such as lubiprostone or linaclotide. Prune juice and prunes may be an effective and low-risk solution for some people, especially those with mild cases of constipation.

Water — Drinking enough water is one of the most important factors in relieving constipation. Flaxseeds — High fiber flaxseeds are easy to throw into everyday eats for a fiber punch. Oranges — One large orange offers 4 grams of fiber for just 86 calories. Oatmeal — Oatmeal contains two types of fiber that work together to bulk up stool, soften it, and make it easier to pass. Rice — Brown rice offers four grams ofr fiber per cup compared to one in white.

Aloe vera juice — Aloe can act as a laxative for some people. Spinach — The magnesium in spinach helps the colon contract and draw water in to flush things through. Beans — Beans contain resistant starch, a fiber-like starch that helps improve transit time in the colon.

Green beans — High fiber, green beans also contain fewer fermentable sugars, so they likely won't come with the gassy side effect of regular beans. Yogurt — Many yogurts contains live active bacterial cultures, or probiotics, that replenish the good bacteria in your gut.

Coffee — Experts believe that coffee stimulates muscle contractions in the colon. Breakfast — Eating a breakfast filled with higher fiber foods will prompt your natural urge to go.

Story highlights Constipation afflicts 42 million people in the U. Not drinking enough water contributes to constipation Eating a breakfast filled with higher fiber foods will prompt your natural urge to go. Prunes—or if you prefer a tastier sounding name, dried plums—are the first food you thought of, right? There's a reason they're famous. For one, they're rich in fiber. The nutrient is what increases the bulk of your stool so it can move along on its merry way.

One prune has about 1 gram of fiber. They also have fructans and sorbitol, fermentable sugars that can have a laxative effect, she adds. Related: 13 surprising causes of constipation. Read More. One downside to some fruits is that they contain a lot of fructose—fruit sugar—that can cause gas. While small, prunes are loaded with a ton of naturally occurring iron.

As explained by the Cleveland Clinic , when digested, iron fuses with protein in your body to make hemoglobin — which transports necessary oxygen to cells throughout your body.

Therefore, taking iron supplements and eating iron-rich foods can help to prevent anemia, which is a disease characterized by the blood having an insufficient supply of these healthy red blood cells. According to Mayo Clinic , anemia can cause extreme fatigue, heart palpitations, shortness of breath, and other unpleasant symptoms.

According to the Cleveland Clinic, snacking on this dried fruit every day won't only help prevent or reverse anemia — it will also ultimately boost your body's immunity and improve your overall health. Quick, pass the prunes! Well, if you don't, you definitely should. While most people associate drinking milk every day with having strong bones thanks to some awfully memorable advertisements , prunes actually work to promote strong, healthy bones, as well.

In fact, a study published in Osteoporosis International demonstrated prunes' potential to stop and even prevent postmenopausal bone mass density loss in women. Furthermore, the research found that eating 50 mg worth of the fruit is most likely as efficacious as eating double that amount — meaning you only have to eat 5 or 6 a day to see an improvement.

According to the article, this could be because of "the ability of dried plums to inhibit bone resorption. A second study published in in the journal Nutrients echoed these positive findings. As explained by the founder of NutritionFact. Michael Greger, in U. That's certainly something we can get behind.

Prunes, prunes, they're good for your heart! The more you eat, the more you — get a good cholesterol reading at your regular check-up?

While that's not exactly how the humorous old adage goes, it's true: Eating prunes every day can promote overall heart health by lowering high cholesterol. In fact, a study published in The American Journal of Clinical Nutrition found that men with high cholesterol who consumed 12 prunes a day for eight weeks saw a significant decrease in LDL cholesterol. According to WebMD , LDL cholesterol is considered "bad" cholesterol, as it builds up in your blood vessels, making you more likely to suffer a heart attack or stroke.

So, what exactly gives dried plums their naturally heart-protective qualities? You can likely give credit to the polyphenols in your prunes. Polyphenols, which are antioxidant chemical compounds found in the fruit, promote cardiovascular health and help to control cellular aging, according to Nutrients. Plus, as noted by multiple studies cited in Healthline , anthocyanins — a specific type of polyphenol present in prunes — are especially effective at reducing heart disease.

Talk about a win-win! If you have ever experienced the pain, discomfort, and relentless itching sensation of hemorrhoids, then you know you will do whatever it takes to relieve them — or, better yet, prevent them from occurring in the first place. And while there are a number of topical treatments on the market, prunes could prove to be a natural hemorrhoid cure — or preventative. Per Healthline , hemorrhoids, otherwise known as piles, are "swollen veins in the anus and lower parts of your rectum.

Since prunes have a natural laxative effect, the fruit can soften your bowel movements and make a "number two" easier to pass.

As noted by Healthline , stewed prunes ones that have been simmered in filtered water are even more effective, and eating approximately ten in a single day can help relieve this painful piles problem. Prunes might not be the first fruit you reach for when you're craving a snack. However, if you suffer from high blood pressure, then you should definitely consider adding a daily dose of prunes to your snack-time routine. In a clinical trial , pre-hypertensive participants had their blood pressure levels measured.

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