Dr. B highlights the remarkable impact that prunes can have on gut health. He emphasizes that prunes are delicious and packed with essential nutrients and fiber that can support a healthy digestive system.
“Prunes are very interesting because they contain fiber, polyphenols, fructans and sorbitol. These are why prunes are so good for bowel movements because they help pull water into the intestines and keep things moving through. In addition,these are prebiotics. This is how you feed the microbiome and make it stronger,” said Dr. B in the Instagram video.
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Dried fruits like prunes can also helplower your cancer risk. According to a 2020 study published inAdvancesinNutrition, eating more dried fruits like prunes, raisins and dates can reduce your likelihood of developing certain digestive system cancers.
Prunes are rich insoluble and insoluble fiber, making them a healthy addition to any eating pattern. According to a 2021 article inMolecules, soluble fiber acts as a prebiotic that nourishes the beneficial bacteria in your gut and supports a healthy gut microbiome. Insoluble fiber adds bulk to your stool, helping to keep your bowel movements regular and prevent constipation. Prunes also contain natural sorbitol and phenolic compounds, which can have a mild laxative effect. These compounds help stimulate bowel movements and relieve digestive discomfort.
“Whether your goal is to have healthy bowel movements or to have a healthy gut, either way, dried prunes are completely healthy and could be a part of your routine,” said Bulsiewicz.
As a side note, if you’re not a fan of prunes on their own, here are a few pro tips to enjoy them:
Word of caution for those with IBS: Because prunes contain fructans and sorbitol, they are considered a high-FODMAP food. If you have IBS or arefollowing a low-FODMAP diet, you probably want to skip the prunes.
The Bottom Line
Including prunes in meals or enjoying them as a snack will boost your intake of gut-friendly compounds, including fiber, sorbitol and polyphenols, and support a well-functioning digestive system. Talk to your healthcare provider or a registered dietitian to determine the best approach for you to incorporate more prunes into your diet and optimize your gut health.
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