At a glance
- Prunes can help soften stools and help you go more often. Small studies support this, but they are not proven to work better than psyllium.
- Start with 3 to 5 prunes a day. If needed, slowly work up to about 5 prunes twice a day, the amount used in studies.
- Drink a glass of water or other fluid with them.
- Gas is common. Bloating, cramps or loose stools mean you should cut back.
- IBS: prunes are high in sorbitol, a FODMAP, and may make bloating worse.
- Kidney disease or a low-potassium diet: ask first. Ten prunes have about 700 mg of potassium.
- Crohn's with a narrowing (stricture): avoid dried fruit unless your IBD team says it is okay.
- Diabetes: count prunes as carbohydrate. Ten prunes have about 36 g of sugar.
Prunes are dried plums. Many people use them to help with constipation. They are cheap, easy to find, and safe for most people. Here is what the research shows, and how to use them well.
Why prunes might help
Prunes have two things that can soften stool:
- Fibre. Five prunes have about 3 to 4 g of fibre. Fibre adds bulk and holds water in the stool.
- Sorbitol. This is a natural sugar alcohol. Your body absorbs very little of it. It pulls water into the bowel, which makes stool softer.
What does the research show?
There are only a few good studies. They are small and short. Here are the main ones.
- A 2011 study in the USA included 40 adults with constipation, almost all women. Each person tried prunes for 3 weeks and psyllium for 3 weeks. With prunes, people had more complete bowel movements and softer stools. Straining and overall comfort were about the same with both.
- A 2019 study in the UK included 120 healthy adults who ate little fibre and went 3 to 6 times a week. For 4 weeks, they ate about 8 or 12 prunes a day, or drank water only. Prunes led to more frequent and heavier stools. More people had gas.
- Reviews in 2024 and 2025 combined all the studies on foods for constipation. Prunes were not clearly better or worse than psyllium. The proof is weak either way.
The bottom line: prunes are a reasonable thing to try. They may work about as well as a fibre supplement like psyllium. They have not been proven to work better. Psyllium has more proof behind it.
How many to eat
The studies used about 8 to 12 prunes a day. A gentle way to start is:
To start
3 to 5 prunes a day
Have them with a glass of water or other fluid.After a week
Add a few more
If you still need help and you feel fine, add a few more.If needed
Up to about 5 prunes twice a day
That is about the amount used in the 2011 study.
Stewed prunes count too. Prune juice has sorbitol but very little fibre, and it hasn’t been studied as much.
| In 10 prunes | About |
|---|---|
| Fibre | 7 g |
| Natural sugar | 36 g |
| Potassium | 700 mg |
| Calories | 230 |
Ten prunes weigh about 95 g. Amounts are rounded.
Side effects
- Gas is the most common one.
- Bloating, cramps or loose stools can happen if you eat a lot, or add them too fast. If this happens, cut back.
Who should be careful
Other things that help constipation
- Psyllium (for example, Metamucil). This fibre supplement has good proof that it helps. Take it with plenty of fluid.
- Kiwi fruit. In studies, kiwi helped people go more often, about as well as psyllium.
- More fibre overall, added slowly, with more fluid.
- Regular meals, activity, and not ignoring the urge to go.
- Laxatives. Ask your pharmacist or doctor which one fits you.
Can I give prunes to my child?
Many families use prunes or prune juice for children. The studies here were in adults. Ask your child’s doctor how much to give, especially for babies.
Sources for this guide
Sources
- Attaluri A, et al. Randomised clinical trial: dried plums (prunes) vs. psyllium for constipation. Aliment Pharmacol Ther 2011;33:822–8. PMID 21323688 40 adults (37 women), single-blind crossover, 3 weeks per arm: prunes 50 g twice daily vs psyllium 11 g twice daily (6 g fibre/day each). Complete bowel movements and stool consistency better with prunes; straining and global symptoms no different
- Lever E, et al. The effect of prunes on stool output, gut transit time and gastrointestinal microbiota: a randomised controlled trial. Clin Nutr 2019;38:165–73. PMID 29398337 120 healthy adults with low fibre intake and 3–6 stools/week; 80 g or 120 g prunes a day vs water for 4 weeks. Stool weight and frequency rose; more flatulence with prunes
- Lever E, et al. Systematic review: the effect of prunes on gastrointestinal function. Aliment Pharmacol Ther 2014;40:750–8. PMID 25109788 Only 4 trials, 1 in constipation; evidence weak and needs confirming
- van der Schoot A, et al. Systematic review and meta-analysis: foods, drinks and diets and their effect on chronic constipation in adults. Aliment Pharmacol Ther 2024;59:157–74. PMID 37905980 No difference between prunes and psyllium; kiwifruit and rye bread modestly increased stool frequency
- Dimidi E, et al. British Dietetic Association guidelines for the dietary management of chronic constipation in adults. J Hum Nutr Diet 2025;38:e70133. PMID 41081513 Prunes vs psyllium: no difference in stool consistency or straining (very low certainty); psyllium strongly recommended (RR 1.82); kiwifruit vs psyllium: no difference in clinical benefit, kiwifruit better for stool frequency (statements 23–24, low certainty); high-mineral water also an option. Also published in Neurogastroenterol Motil 2025;37:e70173 (PMID 41081381)
- Chang L, et al. AGA-ACG clinical practice guideline: pharmacological management of chronic idiopathic constipation. Gastroenterology 2023;164:1086–106. PMID 37211380 Suggests fibre supplements (psyllium) with adequate fluid; flatulence common; fruit-based laxatives not assessed
- Stacewicz-Sapuntzakis M, et al. Chemical composition and potential health effects of prunes: a functional food? Crit Rev Food Sci Nutr 2001;41:251–86. PMID 11401245 Sorbitol about 14.7 g per 100 g of prunes and 6.1 g per 100 mL of prune juice; prune juice has little fibre
- Health Canada. Canadian Nutrient File: Prune, dried, uncooked (food code 1742), accessed 8 October 2026. Per 100 g: 7.2 g fibre, 38.1 g sugars, 732 mg potassium, 241 kcal; 3 prunes = 28.5 g (about 9.5 g each)
- Monash University. High and low FODMAP foods. Dried fruit and plums listed as high FODMAP; sorbitol is a polyol
- Alberta Health Services. Guide to fibre after surgery or gut flare. Dried fruit is limited or avoided by people at risk of bowel obstruction or with stricturing Crohn's
- Bharucha AE, et al. American Gastroenterological Association technical review on constipation. Gastroenterology 2013;144:218–38. PMID 23261065 Alarm features: blood in stool, anemia, weight loss, sudden change in bowel habit after 50, family history of colon cancer
- Alberta Health Services. Nutrition guideline: constipation (2013). Small regular meals, enough fibre and fluid, daily activity, and responding to the urge to go
This guide is for general education. It can't replace advice from your own care team, who know your health history.