Do you often suffer from constipation? Is it frustrating you? Do you feel uncomfortable discussing it? Don’t worry, you are not the only one. This is a common problem affecting millions of people all over the world, though the causes and symptoms may vary. The good news is that it can be treated by employing natural methods and you do not need laxatives, prescription or OTC medications to get rid of this problem. This post discusses the causes and diagnosis of constipation and explains how the constituents of prune juice can help cure constipation. Do you want more information? Keep reading.
When you have bowel movements that are less frequent than usual or if you have less than three bowel movements in a week (1), you are likely to be diagnosed with constipation. You know that you are suffering from this problem if you experience the following symptoms:
Constipation occurs when the intestines absorb too much water or when there is inadequate water in your diet. The natural waste removal process in your body gets disrupted as waste moves slowly through your intestines because it is too dry. The most common causes of constipation are lack of dietary fiber (2) and inadequate fluid intake. It can also be caused due to lack of exercise, excessive laxative use, an underlying medical condition or as a side effect of certain medications that you may be taking.
If you suffer from constipation, you will be glad to know that there are many natural home remedies for treating it. They are a better option as they do not contain chemicals unlike OTC or prescription medications. One of the most recommended natural remedies for constipation is prune juice. There have been many studies that prove the efficacy of this juice for the treatment of constipation. It contains certain nutrients and compounds that make it an effective laxative aid, which helps in relieving this problem.
Here is a look at what prune juice and prunes contain that makes them so effective in the treatment of constipation:
Needless to say, prunes and prune juice contain quite a large amount of sugars, giving them their sweet taste. However, you should know that not all sugars are equal when it comes to constipation. Prune juice contains sorbitol, known as a “non-stimulating laxative”, which is one of the reasons it is so beneficial for this problem (3). Other sugars like fructose, glucose and sucrose are quickly absorbed in the gut, meaning that by the time the residues of food have reached the colon, they have been digested. This is not the case with sorbitol. Its concentration in the colon remains high as it is not as easily absorbed as other sugars. Water gets absorbed from stools by the colon to prevent dehydration. Sorbitol opposes this action. As water is driven back to the body by the colon, sorbitol reverses the water into the colon. Therefore, it decreases dehydration of stools and fights constipation.
Prunes are known for their high fiber content(4). Obviously, prune juice does not contain as much fiber as the dried fruits themselves but nowadays, there are plenty of brands that include prune pulp in juices to provide the much-needed extra fiber. This nutrient passes through the digestive tract without being absorbed through the intestines and without breaking down. It helps in drawing water to stools, making them softer as well as bulkier. With 1 cup of prune juice, you get 2.6 grams of fiber out of the 20 to 25 grams that you need every day. There are two forms of fiber – soluble and insoluble – and they both have their individual health benefits (5). Soluble fiber dissolves in water and when it gets to the intestines, it has a texture that is gel-like and soft. This makes stools soft and easier to pass. On the other hand, insoluble fiber passes through the intestines without changing. However, it helps in strengthening the intestinal muscles, enabling them to push waste out of the body efficiently. This type of fiber also provides the good bacteria present in the large intestine with food and when this food is used, the good bacteria produce butyric acid. This short-chain fatty acid is what helps the cells in the intestines maintain a healthy colon.
These are constituents that are found abundantly in plants. They are a rich source of antioxidants that protect your body against cell aging and oxidative stress. A benefit of using phenolic compounds in treating constipation is that they function as stimulating laxatives. They provide stimulation to the enteric nerves and trigger peristalsis. This results in stools moving faster in the colon, thus causing them to be less dehydrated.
The phenolic compounds that are found in prunes are found in smaller quantities in prune juice (6). Here is a look at the compounds and the amount of each one in 100 grams of prune juice:
Although fewer phenolics are found in prune juice compared to the actual dried fruits, it is still a substantial amount that makes it highly effective for curing constipation.
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