Plums, Prunes, And Potty Power

Plums and prunes are often used for their laxative effects, with prunes being more effective than plums. Prunes are dried plums, and the process of drying them results in a higher concentration of certain compounds. Both plums and prunes contain fibre, which is essential for good digestive health and preventing constipation. However, prunes have a higher fibre content than fresh plums. They also contain a natural sugar called sorbitol, which has a laxative effect. This, combined with the high fibre content, means that stools are bigger and easier to pass. Prunes also contain dihydroxyphenyl isatin, which stimulates the intestines and makes them contract, moving stool through the tract.

Prunes are more effective than plums due to their higher sorbitol content

Prunes are a well-known remedy for constipation, and their effectiveness is supported by several studies. While plums also contain fibre and sorbitol, prunes have a higher concentration of these components, making them more effective as a natural laxative.

Prunes are dried plums, and the dehydration process results in a higher concentration of certain compounds, including sorbitol. Sorbitol is a sugar alcohol that the body does not absorb, and it is this compound that gives prunes their mild laxative effect. Prunes contain almost 15 grams of sorbitol per 100 grams, while chewing gum, which also acts as a laxative when consumed in excess, contains around 30 grams of sorbitol per 100 grams. This high sorbitol content in prunes is what sets them apart from plums in terms of their laxative properties.

The high fibre content in prunes is also a contributing factor to their effectiveness in treating constipation. Prunes contain around 6 grams of fibre per 100 grams, and this fibre adds bulk to the stool and helps to speed up waste movement through the digestive tract. However, it is the combination of fibre, phenolic compounds, and sorbitol in prunes that act together to gently soften the stool and increase its bulk.

The positive impact of prunes on digestive health is further supported by studies. A randomised clinical trial compared the effects of dried plums and psyllium (a seed-based fibre) on constipation. The results showed that dried plums were more effective in improving stool consistency and frequency than psyllium. Another study found that prune intake in individuals with severe constipation was associated with an increase in bowel movement frequency.

In conclusion, while plums do contain similar components to prunes, including fibre and sorbitol, it is the higher concentration of these compounds in prunes, particularly sorbitol, that makes them more effective as a natural laxative. The dehydration process involved in making prunes results in a greater concentration of sorbitol, which, along with the fibre content, acts to gently relieve constipation.

Sorbitol is a natural laxative found in prunes

Plums and prunes are both high in fibre and antioxidants, and they may help reduce constipation. However, prunes are more effective at treating constipation than plums. This is due to the presence of sorbitol, a natural laxative, in prunes.

Sorbitol is a type of carbohydrate called a polyol, which is a sugar alcohol. It is found in several fruits, including apples, apricots, dates, berries, peaches, plums, and figs. Sorbitol is also commercially manufactured from corn syrup and added to packaged foods, beverages, and medications.

Sorbitol has a laxative effect due to its hyperosmotic properties. It draws water into the colon from surrounding tissues, promoting bowel movements. It is often used as a sweetener in sugar-free products, such as chewing gum, as it contains fewer calories and has a reduced effect on blood sugar levels compared to table sugar. Additionally, it does not contribute to the formation of cavities.

The recommended dosage of sorbitol for laxative use varies, but consuming 10 grams or more per day may lead to unwanted side effects, such as bloating and diarrhea. It is important to follow the consumer directions on the packaging or consult a healthcare provider for appropriate dosing and usage.

In summary, sorbitol is a natural laxative found in prunes, contributing to their effectiveness in treating constipation. However, excessive consumption of sorbitol can cause digestive side effects, so it should be used as directed.

Prunes contain soluble and insoluble fibre

Prunes are an excellent source of dietary fibre, with one serving of prunes (approximately four to five prunes) providing three grams of fibre. This fibre is composed of both soluble and insoluble fibre, with roughly half of the fibre content being soluble and the other half insoluble.

Soluble fibre dissolves in water, creating a gel that moves slowly through the digestive tract. It is beneficial for regulating blood sugar and cholesterol levels, as well as increasing satiety. On the other hand, insoluble fibre does not dissolve in water and helps to bulk up the stool, aiding in the natural movement of food through the digestive tract. It also helps to fill the tummy and leads to increased feelings of satiety.

The combination of soluble and insoluble fibre in prunes makes them an effective natural remedy for constipation. The insoluble fibre adds bulk to the stool and speeds up waste movement through the digestive tract, while the soluble fibre helps to prevent constipation by slowing down the absorption of water. Additionally, prunes contain sorbitol, a sugar alcohol with a natural laxative effect, further contributing to their effectiveness in relieving constipation.

Prunes are also a good source of other nutrients, including potassium, vitamin K, iron, and magnesium. They have been linked to improved bone health and may help reduce the risk of chronic diseases such as osteoporosis, heart disease, and diabetes.

Dried plums are also known as prunes

Dried plums, more commonly known as prunes, are renowned for their laxative properties. They have been used as a natural remedy for constipation for thousands of years. Prunes are now often referred to as 'dried plums' on packaging, as manufacturers don't want their products to be associated with constipation. However, prunes are, in fact, an effective cure for constipation, as various studies have proven.

Prunes contain a high amount of fibre, with around 6 grams of fibre per 100 grams. They also contain sorbitol, a natural sugar alcohol with a laxative effect, which is often used as a sweetener in sugar-free chewing gum. Prunes contain almost 15 grams of sorbitol per 100 grams. Sorbitol acts as an osmotic laxative, drawing water into the intestines to soften stools and stimulate bowel movements.

Prunes also contain neochlorogenic and chlorogenic acids, which are also found in coffee and are thought to contribute to the laxative effect.

In a study published in Alimentary Pharmacology and Therapeutics, researchers compared the effectiveness of psyllium (a popular natural supplement) and prunes in treating constipation. They found that prunes were superior in providing safe and effective relief for mild to moderate chronic constipation. The study involved 40 participants who suffered from constipation but not irritable bowel syndrome (IBS). For three weeks, half of the participants were given 11g of psyllium with water twice a day, while the other half were given 50g of prunes with meals, twice a day. Both treatments provided constipation relief, but the average number of complete spontaneous bowel movements per week was significantly higher for those who consumed prunes. The researchers recommended prunes as a first-line treatment for mild to moderate constipation.

Prunes are also a healthier choice than prune juice, as the juicing process removes some of the fibre and sorbitol. Additionally, prune juice has more sugar and calories than dried prunes.

Prunes are a good source of vitamins and minerals

Prunes are indeed a good source of vitamins and minerals. They contain over 15 different vitamins and minerals, including vitamins A, C, K, B2, B3, B6, potassium, copper, manganese, magnesium, phosphorus, and iron. They are also rich in antioxidants, especially two caffeoylquinic acids – neochlorogenic acid (3-caffeoylquinic acid) and chlorogenic acid (5-caffeoylquinic acid). These antioxidants may help to lower blood glucose and LDL cholesterol levels, while also protecting your cells from damage that can lead to diseases.

Prunes are also a good source of potassium, an essential electrolyte that helps with nerve and muscle function, heart rhythm, and blood pressure. A serving of four to five prunes provides about 12% of your daily recommended intake of potassium.

Prunes are also a good source of iron, with a 1/4-cup serving of prunes containing 2% of the daily recommended intake. Prune juice is a better source of iron, with a cup containing 17% of the daily recommended intake.

In addition to their vitamin, mineral, and antioxidant content, prunes are high in fiber, which promotes bowel regularity and helps prevent constipation. Prunes also contain sorbitol, a sugar alcohol with natural laxative effects.

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