Prune juice is known for a wide range of health benefits, but does it make you poop more?
Prune juice does help you poop more because it contains large amounts of sorbitol, a key ingredient used in laxatives. Additionally, prune juice contains 6.1 g of dietary fiber per 100 g, which helps stool formation and increases bowel movements.
Wondering how much prune juice you should drink to poop right away? Keep reading!
How Much Prune Juice Should You Drink To Poop Right Away?
Prune juice is well known for its laxative effects and ability to provide relief from constipation.
For immediate relief of constipation when drinking prune juice, initially take a dose of half a cup daily (typically in the morning.)
A smaller initial dose is recommended due to the potential for rapid consumption of large quantities of fiber and/or laxatives to potentiate unwanted side effects. However, an increased intake of up to a cup or more may be required if symptoms of constipation persist.
According to this study, 100 grams of prune juice roughly contains 6.1 grams of sorbitol, (the main laxative ingredient).
Most studies on the effects of prunes and prune juice, such as this systematic review, base their results on daily consumption of 100 grams of dried prunes, which roughly equates to 200-250ml, (about 1 cup,) of prune juice.
For longer-term relief, one study indicates that a half-cup serve daily (125ml) was sufficient as a mild laxative that may prevent constipation.
How Does Prune Juice Help With Constipation?
Prune juice provides relief from constipation mainly because of these two reasons.
- Prune juice is high in sorbitol, a type of carbohydrate which is known to be a laxative.
- Prune juice contains large amounts of fiber, which helps stool formation and increases bowel movements.
This study on the chemical composition of prunes explains the key factor of a high sorbitol content which causes laxative effects.
High in sorbitol.
Additionally, several phenolic compounds may assist in the laxative effect, notable by slowing the digestion of sugars. Sugars, being water-soluble, tend to ‘hold’ on to water by the process of osmosis.
Sorbitol, in particular, is a sugar that is slowly absorbed across the gastrointestinal tract, resulting in more water remaining in the intestines and in stools. This increases gut motility and softens stools, providing the overall laxative effect.
Large amounts of fiber.
The fluid intake accompanied by the consumption of prune juice is also vital to its laxative effects. Interestingly, increasing fiber intake may also help relieve constipation.
This means eating dried prunes themselves (along with a glass of water) would provide the same benefits of prune juice bit with additional fiber (dried prunes contain approximately 6.1 grams of dietary fiber per 100 grams).
Most of this fiber is typically removed from prune juice via filtration, but choosing prune juice with pulp accommodates for increasing the amount of fiber present and is recommended for maximizing adequate stool formation.
Most studies on diets that relieve constipation, such as this one examine pediatric diets for constipation, acknowledge that by weight, dry prunes offer more fiber and sorbitol than prune juice. However, prune juice offers easier administration and consumption with similar effects, particularly in larger quantities.
Will Prune Juice Give You Diarrhea?
Prune juice may give you diarrhea as rapidly increasing fibre intake can result in diarrhea or even potentially worsen constipation (particularly noted in cases of increased intake of insoluble fiber.)
Normally, prune juice is not indicated to induce diarrhea, but in large quantities may incur such side effects. If diarrhea occurs, it is important to maintain a sufficient intake of water and electrolytes.
Any Other Prune Juice Side Effects?
- Gas or bloating. The laxative effects of prune juice caused by sorbitol may result in gas or bloating.
- Sorbitol Malabsorption. Be aware that some children and adults can suffer from sorbitol malabsorption which can cause diarrhea, gas, bloating, and abdominal pain.
- Lead to weight gain. Perhaps the most prominent side effect of prune juice stems from its high sugar content, which can quickly result in increased calorie intake and lead to weight gain.
- Dehydration. The NHS review of laxatives also details that laxatives can cause abdominal pain and dehydration. Ensuring adequate intake of water and electrolytes may help to prevent these unwanted side effects.
- Mineral imbalances. A study on laxative abuse and misuse identifies that chronic, high consumption and use of laxatives can lead to a dependency on laxatives, accompanied by electrolyte, mineral, and acid/base imbalances.
Fortunately, a lot of these side effects are highly unlikely to result from overconsumption of prune juice because prune juice is considered a weak laxative that is safe for long-term consumption.
8 Other Juice That Will Help You Poop
Juices high in sorbitol.
- Pear juice
- Apple juice
- Peach juice
- Cherry juice
- Grape juice
Juices that generally aid digestion.
- Pineapple juice (high in enzymes that promote proper bowel function.)
- Orange juice with pulp (rich in vitamins, minerals, and fiber.)
- Lemon juice with pulp (rich in fiber and vitamins C.)