Prune juice has long been used as a natural laxative to help relieve constipation. Some people drink it in hopes of “cleaning out” their system and promoting regularity. But does drinking prune juice truly cleanse the body? Let’s take a closer look at what the science says.
What is prune juice?
Prune juice is a juice made from dried plums, also known as prunes. It contains high amounts of dietary fiber, sorbitol and phenolic compounds. The phenolic compounds act as antioxidants while the sorbitol has a natural laxative effect.
Key components of prune juice
Here are some of the key components of prune juice that contribute to its laxative effects:
- Dietary fiber – Prune juice contains 6.5 grams of dietary fiber per 8 ounce serving. Fiber adds bulk to stool and helps food move through the digestive tract more quickly.
- Sorbitol – Sorbitol is a sugar alcohol with laxative effects. It is not well absorbed by the body and draws water into the large intestine to soften stool.
- Phenolic compounds – Prunes contain phenolic compounds such as neochlorogenic acid and chlorogenic acid. These act as antioxidants and stimulate the digestive tract.
How does prune juice work as a laxative?
There are a few reasons why prune juice has a laxative effect:
- Fiber – Fiber bulks up stool and makes it easier to pass through the intestines. It also helps food and waste move through the digestive tract more rapidly.
- Sorbitol – Sorbitol is osmotic, meaning it pulls water into the intestines to soften and loosen stool.
- Phenolic compounds – These stimulate intestinal contractions to move stool through the colon more quickly.
Together, these components make stool softer and allow it to travel more quickly through the colon. This decreases transit time and allows prune juice to act as an effective laxative.
Does prune juice clean out your system?
While prune juice does have a laxative effect, there is no evidence that it completely cleans out the digestive system. Here are some key points:
- Prune juice only affects the large intestine – Prune juice works on the large intestine, the last portion of the digestive tract. It does not affect the stomach or small intestine.
- It does not remove waste from intestine walls – While prune juice softens and moves stool, it does not remove material that adheres to the intestinal lining.
- It does not remove all stool – Drinking prune juice will not completely clear the bowel of all fecal matter.
- Temporary effect – The laxative effects of prune juice are temporary. Regular bowel movements will depend on long-term dietary and lifestyle factors.
Research shows that prune juice does increase bowel movement frequency and soften stool to make it easier to pass. However, there is no evidence that it completely flushes out the entire digestive system.
How much prune juice should you drink to relieve constipation?
If you’re looking to relieve occasional constipation, here are some general guidelines for how much prune juice to drink:
- 4-8 ounces (120-240ml) – This is a common recommended serving size.
- 2-3 times per day – Spreading consumption throughout the day maximizes effects.
- With meals – Drink prune juice with meals to get the bowel moving after eating.
You may need to experiment to find the right dosage that gives you relief without diarrhea. Start on the lower end of 2-4 ounces with meals and increase as needed. Drink plenty of water too to avoid dehydration.
Side effects and safety
For most people, 4-8 ounces of prune juice per day is safe when used short-term. Potential side effects can include:
- Diarrhea
- Cramping
- Bloating
- Excessive gas
Start with small doses of prune juice like 2-4 ounces to assess tolerance. Drink plenty of water to prevent dehydration or electrolyte imbalances. Speak with your doctor before using prune juice if you have irritable bowel syndrome or digestive issues.
Other natural laxatives
While prune juice can be an effective occasional laxative, there are other natural options to consider:
| Laxative | How It Works |
|---|---|
| Prunes | Contain sorbitol, fiber, phenolic compounds |
| Raisins | Rich in fiber, sorbitol |
| Figs | High fiber, natural sugars draw water into colon |
| Apples | Fiber, sorbitol, fructose |
| Coffee | Stimulates colon contractions |
These natural laxatives can be used in moderation as part of a high fiber diet and active lifestyle for lasting regularity.
Long-term solutions for regularity
While prune juice can provide short-term constipation relief, the key to lasting regular bowel movements involves lifestyle and dietary changes including:
- Eating 25-35g of fiber daily
- Drinking plenty of fluids
- Exercising regularly
- Reducing stress
- Establishing bathroom routines
Improving long-term digestive health involves optimizing fiber intake, physical activity, hydration, and healthy bathroom habits.
The bottom line
In conclusion, evidence shows that prune juice can provide short-term relief from constipation thanks to its fiber, sorbitol and antioxidant content. It draws water into the colon to soften and loosen stool while stimulating bowel movements.
However, prune juice does not completely cleanse or flush out the entire digestive system. Its effects are temporary and limited to the large intestine. While drinking prune juice may provide temporary constipation relief, establishing healthy lifestyle habits is key for lasting regularity.
