Prunes
Prunes are usually used as a natural laxative. Studies show that a serving of five prunes contain about 3.8g of fiber. Prunes also contain sorbitol and pectin, a type of sugar alcohol that your body cannot digest properly. Prunes help relieve constipation by taking water into your intestines, aiding bowel movement. In 2022, scientists evaluated the effectiveness of prune juice for treating chronic constipation. The 84 participants were divided into two groups. One group consumed prune juice and the other consumed a placebo. After 3 weeks, the group that was treated with prune had softened poop. Their rates of normal stool increased significantly after 7 weeks.
Prunes are a great way to incorporate sweetness to salads, pilafs, and meat dishes. A small glass of prune juice with no added sugar also helps reduce constipation.