Can Dried Fruit Really Cure Constipation? New Research Says Yes — With a Catch
Can Dried Fruit Really Cure Constipation? New Research Says Yes — With a Catch
A recent study reveals that a simple serving of prunes, raisins, or apricots may help relieve chronic constipation, but moderation is key.
🟠 Key Takeaways
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Daily intake of dried fruits (like prunes, raisins, and apricots) improved bowel movements in people with chronic constipation.
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Fruit juices also helped but were slightly less effective than whole dried fruits.
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Excess consumption can lead to gas, bloating, or diarrhea, especially in those with sensitive guts.
🔬 The Study: Can Dried Fruit Improve Bowel Habits?
A new clinical trial presented at a digestive disease conference offers promising evidence: a daily serving of dried fruits significantly increased stool weight and improved bowel movement frequency in individuals suffering from chronic constipation.
“Living with constipation can severely affect quality of life, but we found that just a half-cup of mixed dried fruits per day can make a real difference,” said Dr. Simon Steenson, postdoctoral research associate at King’s College London and lead author of the study.
👥 Who Took Part in the Study?
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150 adults, aged 18–65
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All met the clinical criteria for functional constipation:
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<7 bowel movements per week
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At least 25% of stools were small, hard, and difficult to pass.
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Baseline fiber intake: Less than 30 grams/day (average ~½ oz/day)
🧪 How the Study Was Designed
Participants were randomly divided into three groups:
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Group A: Received 3 oz of dried fruits daily (prunes, raisins, apricots)
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Group B: Drank fruit juices with equal calories and sorbitol content
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Group C: Took a placebo syrup, matched in calories
✅ Results After 4 Weeks
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Stool weight increase:
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Dried fruit group: +21 g/day
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Juice group: +13 g/day
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Placebo group: +1.6 g/day
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Bowel movement improvement:
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Dried fruit group: +1.3 more complete bowel movements/week
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+1.3 more spontaneous bowel movements (no laxatives or digital aid required)
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Quality of life: The dried fruit group participants felt more satisfied with their gut health and bowel habits.
💡 What Makes Dried Fruit So Effective?
1. Fiber
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Adds bulk to stool
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Draws water into the intestine
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Speeds up transit time
2. Sorbitol
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A natural sugar alcohol found in dried fruits
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Osmotic laxative effect: pulls water into the colon, softening stools
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May stimulate gut motility
“The combined action of fiber and sorbitol likely drives the improvements,” said Dr. Kyle Staller, director of the Gastrointestinal Motility Laboratory at Mass General (not involved in the study).
3. Gut Microbiome Support
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Fermentation of fiber and sorbitol in the colon may improve the balance of gut bacteria.
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A healthier microbiome can contribute to more regular and comfortable bowel movements
⚠️ Caution: Don’t Overdo It
Although beneficial, excess dried fruit can cause side effects, especially for individuals with irritable bowel syndrome (IBS) or fructose malabsorption.
Possible side effects of too much dried fruit:
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Bloating
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Excessive gas
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Abdominal discomfort
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Loose stools or diarrhea
🥣 Practical Ways to Add Dried Fruit to Your Diet
If you suffer from constipation, try incorporating a moderate serving (~½ cup/day) of dried fruit into your routine. Here’s how:
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Add to breakfast cereal or oatmeal.
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Snack on a mix of prunes, figs, or raisins mid-morning
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Blend into smoothies with oats or yogurt.
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Mix with nuts and seeds for a DIY trail mix.
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Toss into salads or baked goods.
Remember to increase water intake and gradually add other high-fiber foods like whole grains, beans, and vegetables.
📌 Bottom Line
A simple, daily serving of dried fruits — rich in fiber and sorbitol — can naturally ease constipation, improve stool quality, and enhance digestive comfort. However, moderation is key to avoiding unwanted side effects.
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