It’s shaming, troublesome, and sometimes painful… but also very popular: constipation affects many people of all ages. If you want to retake regular bowel movements without resorting to harsh laxatives, here’s the number one fruit suggested by a gastroenterologist for a natural and gentle effect.
The prune: a reasonable but extremely effective ally
The prune, often related with a somewhat old-fashioned image, is actually a natural laxative renown for its effectiveness.
According to Rabia de Latour, a gastroenterologist at NYU Grossman School of Medicine, prunes are one of the miracle foods for gently boosting bowel movements.
Insoluble fibers beneficial for transit
The insoluble fiber in prunes is not dissolved, which allows it to promote stool volume and encourage colon contractions. The result: faster, easier, and generally less uncomfortable bowel movements.
Sorbitol: a natural sugar with a mild laxative effect
Another special feature of prunes is their high content of sorbitol, a natural sugar that brings water into the colon, soothing stools and promoting their elimination. Blended with fiber, this gentle but powerful effect helps to restart transit without pain or irritation.
Polyphenols: Support for your microbiota
Prunes are also high in polyphenols, antioxidants that protect cells and enhance a balanced gut microbiota. By providing the good bacteria in the gut, they help to better digestion and eliminate the risk of chronic constipation.
4 tips to enhance the effects of prunes
- Stay hydrated: Fiber is only powerfukl if went with good hydration. Aim for 1.5 to 2 liters of water per day.
- Stay active: Walking, yoga, or any gentle physical activity boosts natural bowel movement.
- Listen to your body: Don’t neglect the urge to have a bowel movement, and adopt a relaxed posture to facilitate evacuation.
- Try a spoonful of olive oil on an empty stomach: It can help wax the digestive tract and boost intestinal comfort.
Conclusion: a natural, simple and available solution
Prunes are often ignored, yet they are one of the most effective natural remedies for enhancing bowel movements, according to experts. Easy to blend into your diet—as a snack, in porridge, in compote, or even rehydrated in a little water—they are a gentl