Prunes
Prunes have been referred to as “nature’s remedy” for constipation. [4] Prunes are dried plums and are rich in insoluble and soluble fiber. One ounce of prune is equal to 2 grams of dietary fiber, which is up to eight percent of the recommended daily intake (RDI). Prunes also contain sugar alcohol called sorbitol. This sugar induces a laxative effect because it metabolizes very slowly, causing water to be drawn into the colon.
The fruit contains cellulose, an insoluble fiber that also retains moisture in the stool, adding bulk. Furthermore, the soluble fiber in prunes reacts with good bacteria in the colon to produce short-chain triglycerides, which also improves symptoms of constipation.