As wellness trends continue to flood our social media feeds (protein, anyone?), fiber is the latest nutrition source the internet is obsessing over. The best method I’ve tried? Prune juice.
The truth is, digestion is an essential part of the wellness and health conversation. Sure, it’s not the most sexy topic, but here at Glamour, we’re all about making sure our digestive systems are in top shape. In the past few months we’ve tried dandelion tea and olive oil shots in pursuit of smoother bowel movements and healthier guts.
Following a recent trip to the gastroenterology clinic, I was advised by my doctor to increase my fiber intake. After recently testing fiber supplements with mixed results, I decided to try the old reliable of digestive aids.
According to Jack Braha, DO, a board-certified gastroenterologist with Allied Digestive Health, prune juice is commonly prescribed to patients for its laxative effects. But it also comes with a host of other health benefits. “In my clinical practice, prune juice is a preferred natural remedy for constipation,” Dr. Braha says. “It contains a range of electrolytes, vitamins, and minerals.”
It’s important to note that prune juice is not right for everyone and consuming too much can cause negative side effects. To help understand prune juice and its benefits, we asked Dr. Braha to explain.
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What is prune juice?
“Dried plums, commonly known as prunes, can be turned into juice by cooking the fruit in hot water,” says Dr. Braha. This juice extract is basically liquid gold. “It contains a variety of health-promoting substances, including fiber, sorbitol, electrolytes, vitamins, and antioxidants,” he adds.
What is sorbitol?
One of the biggest benefits of prune juice is sorbitol, a carbohydrate effective in aiding constipation. “Sorbitol is a naturally occurring sugar alcohol that is sweet but lower in calories than conventional sugar,” says Dr. Braha. “It is commonly used as a low-calorie sweetener in products like candy and chewing gum. In prune juice, sorbitol acts as a natural laxative by drawing water into the intestines, softening stool, and stimulating bowel movements.”
What are the benefits of prune juice?
Aside from its laxative effects, prune juice has a variety of health benefits you’ll want to cash in on. “A single glass provides more than half the recommended daily intake of vitamin K, which plays a key role in bone health and blood clotting,” says Dr. Braha. “Prune juice is also rich in B vitamins, which support metabolism and neurological function, as well as important minerals like potassium, magnesium, and iron. Additionally, it contains polyphenols—a group of antioxidants known to reduce inflammation and assist in cellular repair.”
How much prune juice should you drink?
If prune juice is right for you, it’s crucial to only drink the recommended amount. “Excessive intake can lead to diarrhea, gas, or bloating,” Dr. Braha says. Trust me, I learned this the hard way. More on that later!
“For appropriate patients, I typically start with four ounces (half a glass) of prune juice every morning,” says Dr. Braha. “We can increase or decrease the amount as needed after a few days.”
Who should not drink prune juice?
“While prune juice offers numerous health benefits, certain individuals should exercise caution,” says Dr. Braha. This includes:
- People with diabetes should be aware that prune juice can raise blood sugar levels.
- Those with kidney disease should limit intake due to its high potassium content.
- Individuals with a history of oxalate kidney stones may need to avoid prune juice due to its oxalate content.
As always, make sure to consult your primary care physician—especially if you have underlying medical conditions or are taking prescription medications—before incorporating prune juice into your routine.
My experience drinking prune juice
For two weeks, I drank prune juice every morning. With my first glass, I made the rookie mistake of consuming too much, which resulted in intense bloating and diarrhea. The good news is that my body ended up recovering from this pretty quickly. That being said, do not drink more than the recommended amount, which is half a cup.
Once I limited myself to half a cup, I found my digestive system working much more smoothly and actually experienced relief from bloating (which is funny considering drinking too much prune juice can cause the opposite). It’s not that I was going to the bathroom more often, though my trips definitely became more consistent, but it was just easier to do. I wasn’t experiencing the discomfort and pain I had previously.
Best of all is the little ritual I’ve created for myself. I’m a big fan of the legal drama Suits, where one of the main characters (and my personal fave) Louis Litt often drinks a prune smoothie, which he affectionately calls a “prunie.” His dedication to his gastrointestinal health was always inspirational to me, so once I started experiencing issues, I decided to turn to his favorite drink.
Now, I look forward to drinking my “prunie” in the morning too. I feel good knowing that I’m supporting my digestive system with the added benefit of vitamins and minerals. Although some of the other characters in Suits make fun of him for it, Louis’s constant enthusiasm over his “prunie” is totally valid: Taking control over your health is an uplifting experience.
The post I Drank Prune Juice Every Day for Two Weeks—and It Transformed My Digestion appeared first on Glamour.
