Plums: Nature's Laxative Powerhouse

Plums and prunes are well-known for their laxative effects, with prunes being more potent than plums. Prunes are rich in insoluble fibre, which aids in the prevention of constipation by adding bulk to stools and speeding up the digestive process. They also contain a natural sugar alcohol called sorbitol, which has a laxative effect by drawing water into the gastrointestinal tract. Additionally, prunes contain soluble fibre, which is linked to lowering cholesterol levels and reducing the risk of heart disease and stroke. While fresh plums have a similar laxative effect, it would be challenging to consume enough in a day to have a noticeable impact.

Plums are effective laxatives due to their high sorbitol content

Plums are an effective laxative, and this effect is enhanced when plums are dried to make prunes. Plums and prunes are often used for their laxative effects, with prunes being more effective than plums. This is mainly due to their high sorbitol content. Sorbitol is a sugar alcohol that occurs naturally in many fruits, especially dried fruits like prunes. It has a laxative effect because it is incompletely digested and fermented by bacteria in the gut, drawing water into the gastrointestinal tract and promoting bowel movements.

Prunes contain about 15% sorbitol, while most other fruits contain less than 1%. This is part of what makes prunes so effective at relieving constipation. A 100-gram serving of prunes contains 6 grams of fibre and 15 grams of sorbitol. While the fibre content alone would not be enough to explain the laxative effect, the combination of fibre and sorbitol is a powerful one.

Sorbitol is also manufactured as a sweetener and is often found in sugar-free chewing gum, candy, and mints. However, consuming too much sorbitol can cause gas, abdominal cramps, and diarrhoea, so it is important to be mindful of how much sorbitol you are consuming. The Academy of Nutrition and Dietetics warns against consuming more than 50 grams of sorbitol per day.

In addition to their high sorbitol content, prunes also contain insoluble fibre, which is an essential part of good elimination and helps prevent constipation. Insoluble fibre is not absorbed by the body, so it stays in the digestive tract, soaking up water and making stools bigger and easier to pass. It also serves as food for the good bacteria in the intestines, which produce butyric acid, a short-chain fatty acid that helps maintain a healthy colon tract.

Prunes are also a good source of soluble fibre, which is linked to lowering cholesterol levels and reducing the risk of heart disease and stroke. They also contain various vitamins, minerals, and other healthy compounds, making them a great choice for boosting overall health.

Prunes are dried plums, which are also a good laxative

Prunes, or dried plums, are a well-known natural remedy for constipation. They are a good source of dietary fibre, containing both insoluble and soluble fibre. Insoluble fibre is not absorbed by the body and stays in the digestive tract, soaking up water to make stools larger and easier to pass. Soluble fibre, on the other hand, dissolves in water, creating a gel-like substance that helps to lower cholesterol levels.

Prunes also contain a natural sugar alcohol called sorbitol, which has a laxative effect. Sorbitol is only partially digested and is fermented by bacteria in the gut, drawing water into the gastrointestinal tract and promoting bowel movements. In addition, prunes contain neochlorogenic and chlorogenic acids, which are also found in coffee and have been linked to the need to use the bathroom.

Research has shown that prunes are more effective at relieving constipation than medications containing psyllium. They are also a good source of nutrients such as iron, potassium, calcium, magnesium, vitamin A, and beta-carotene, which promote overall health and help prevent conditions such as anaemia, heart disease, and macular degeneration.

It is recommended that adults consume 4 to 8 ounces of prune juice or about five to six prunes per day to stimulate bowel movements. However, it is important to note that excessive consumption of sorbitol can cause gas, abdominal cramps, and diarrhoea, so it is recommended to not exceed 50 grams of sorbitol per day.

Prunes are high in insoluble fibre, which helps prevent constipation

Prunes are a great natural remedy for constipation. They are high in insoluble fibre, which is an essential part of good elimination and preventing constipation. Insoluble fibre is not absorbed by the body, so it stays in the digestive tract, soaking up large amounts of water to make stools bigger and easier to pass.

Insoluble fibre also acts as food for the good bacteria in the intestines. When the good bacteria consume the insoluble fibre, they produce butyric acid, a short-chain fatty acid that is the main fuel for the cells in the intestines to maintain a healthy colon tract. Insoluble fibre may also aid weight loss by making meals feel more filling without adding calories.

Prunes are also a good source of soluble fibre, which is linked to lowering cholesterol levels and reducing the risk of heart disease and stroke. Eating just five prunes provides about 3 grams of fibre, or about 12% of the daily value.

Prunes are also high in sorbitol, a natural sugar alcohol that has a laxative effect. Sorbitol draws water into the gastrointestinal tract, further aiding bowel movements. Sorbitol is also found in smaller quantities in many other fruits, and is used as a sweetener in sugar-free chewing gum.

Prunes are also a good source of concentrated energy, as well as antioxidants, calcium, magnesium, potassium, iron, and vitamin A. They are also a great source of beta-carotene, which is beneficial for promoting strong vision and preventing macular degeneration and cataracts.

Plums are a good source of vitamins B1, B2, B6, and C

Vitamin B1, also known as thiamine, is essential for metabolism as it helps convert nutrients into energy. Vitamin B2, or riboflavin, also helps convert food into energy and acts as an antioxidant. Vitamin B6, or pyridoxine, is involved in amino acid metabolism, red blood cell production, and the creation of neurotransmitters. These B vitamins are water-soluble, meaning they are not stored in the body and must be consumed daily through diet or supplements.

Vitamin C, meanwhile, is an antioxidant that helps the body produce collagen, increases iron absorption, and supports the immune system.

In addition to these vitamins, plums also contain other beneficial nutrients, including vitamin A, vitamin E, and vitamin K, as well as beta-carotene, calcium, iron, magnesium, manganese, phosphorus, potassium, zinc, and dietary fibre.

The combination of these vitamins and nutrients contributes to the many health benefits associated with plums, including improved bowel function, a healthy digestive system, and a strong immune system.

Prunes are also a good source of vitamins and minerals

Prunes are a good source of vitamins and minerals, as well as a natural laxative. They are high in insoluble fibre, which is essential for good elimination and preventing constipation. Insoluble fibre is not absorbed by the body, so it stays in the digestive tract, soaking up water and making stools bigger and easier to pass. Prunes are also a source of soluble fibre, which is linked to lowering cholesterol levels and reducing the risk of heart disease and stroke.

Prunes contain a natural sugar called sorbitol, which is often used as an artificial sweetener. Sorbitol has a laxative effect, as it is incompletely digested and fermented by bacteria in the gut, and it also draws water into the gastrointestinal tract. Sorbitol occurs in many fresh and dried fruits, but prunes have a particularly high amount, with around 15% sorbitol.

Prunes are also a good source of antioxidants, calcium, magnesium, potassium, iron, vitamin A, and beta-carotene. Beta-carotene is beneficial for promoting strong vision and preventing macular degeneration and cataracts. Prunes are also high in potassium, which is essential for maintaining healthy blood pressure.

Fresh plums are also a good source of vitamins B1, B2, B6, and C, as well as phenolic compounds and fibre. Plums and prunes are both good sources of neochlorogenic and chlorogenic acid, which are phenols that have strong anti-cancer and antioxidant properties. These compounds also help to reduce "bad" LDL cholesterol and promote heart health.

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