Nutritionists about a remedy for constipation

Prunes and prune juice are effective. home remedies from constipation. But according to nutritionists, their health benefits extend far beyond the bathroom.

“Prunes can definitely be beneficial for digestion and gut health,” Whitney Linsenmeyer, Ph.D., assistant professor at Saint Louis University and spokesperson for the Academy of Nutrition and Dietetics, tells TODAY.com.

There are also studies suggesting they help with bone health (especially in postmenopausal women), as well as heart health and weight control, she says. Many of these benefits are due in part to the high fiber content, explains Linsenmeyer.

Prune juice can contain many of the same nutrients, but in different—usually smaller—amounts, Grace Derocha, a registered dietitian, tells TODAY.com. Experts say prune juice contains twice as many calories and generally less fiber than whole prunes.

So, while both prunes and prune juice can be gut-healthy additions to your diet, especially if you suffer from constipation, there are a few important reasons to choose one over the other.

Prune nutrition

A serving of five prunes will provide about:

• 114 calories
• 1 gram protein
• 30 grams carbohydrates
• 3.5 grams fiber
• 350 milligrams potassium

Derocha, who is also a spokesman for the Academy of Nutrition and Dietetics, generally recommends eating just two to three prunes at a time. Remember that each prune was once a whole plum, and “you won’t actually have five or six plums at once,” she says.

Eating prune juice

In one 8 ounce serving of prunesyou will find:

• 182 calories
• 1.5 grams protein
• 44.5 grams carbohydrates
• 2.5 grams fiber
• 707 milligrams potassium

Because prune juice does not contain as much natural fiber as whole prunes or plums, the sugar in the juice has a greater chance of causing a spike in your blood sugar.

Interestingly, however, prune juice retains more fiber from the fruit than other types of juice, says Linsenmeyer. Depending on the brand, an 8-ounce serving of juice can contain up to 4 or 5 grams of fiber.

A serving of prune juice is also significantly higher in calories than a serving of prunes. And Derocha recommends limiting your juice serving size to just 4 ounces. (Experts previously gave TODAY.com the same advice about carrot juice.)

Benefits of prunes and prunes

Plum juice is made from rehydrated prunes, so they have a similar nutritional profile.

Prunes and prune juice are famous—or perhaps infamous—for their gastrointestinal effects. Experts say this is partly due to its high fiber content, which includes both soluble and insoluble fiber. The fiber in prunes also has health benefits. heart health and blood sugar control.

Both prunes and prune juice contain sorbitol, a type sugar alcohol– Derocha explains. “And sorbitol has a natural mild laxative effect and helps with constipation,” she says.

According to Derocha, prunes and prune juice also contain some potassium, boron and vitamin K, which are good for bone health. They also contain traces of copper, Linsenmeyer adds.

According to Derocha, judging by their dark color, prunes are also rich in antioxidants, especially plant-based phenolic compounds, which may actually “help protect cells and reduce inflammation.”

Prunes or prune juice: which is healthier?

When you’re feeling tired or just want a healthy boost of nutrients, prunes or prune juice can help. But what to choose?

Prunes and prune juice contain fiber and sorbitol, which contribute to their digestive effects.

When it comes to relieving constipation, prune juice has one major benefit: The juice provides hydration where dried fruits don’t, says Derocha. AND when you have a backupStaying hydrated is critical to moving forward, according to TODAY’s gastroenterologists. com earlier.

“Juice has less fiber,” explains Derocha, “but that makes it a little easier to digest for people who might not be used to eating foods that high in fiber all the time.”

The same applies to sorbitol content: although prunes contain more sorbitol than prune juice, taking more sorbitol may not always be beneficial as it can cause diarrhea and cramping in large quantities.

Sugar, especially in juice form, can cause the intestines to retain more water, leading to diarrhea, Linsenmeyer says. “This may be a relief for those who suffer from constipation, but it should be viewed with suspicion,” she says.

According to Linsenmeyer, prunes and prune juice have better taste and texture than fiber supplements. In that sense, “it makes sense (to include prunes or prune juice) in terms of what people are actually going to do and enjoy,” she says.

Keep in mind that a serving of prune juice will contain about twice as many calories, says Linsenmeyer, “which isn’t inherently bad, but it’s something to keep in mind.”

A serving of prunes contains about 90 calories, compared to 180 calories in a serving of prune juice. Because prune juice is so low in fat and protein, almost all of those calories come from carbohydrates, Linsenmeyer adds. “People who also control their blood sugar may want to choose a fruit form rather than a juice form,” she advises.

Overall, prunes and prune juice are healthy choices that can benefit digestion, heart health, and bone health. Which version of prunes works best may vary from person to person, according to Linsenmeyer. “They’re completely safe,” she says, “so try both and see what works.”