Do you notice digestive problems during the summer? A slowed transit linked to the heat or your vacation? When constipation sets in, many people prefer to try a remedy considered gentler than pharmacy laxatives: changing their diet. Doctors also point out that it is one of the first actions to restart intestinal transit. Among dried fruits, a small black fruit with wrinkled skin always comes up in family advice, presented as the best natural laxative in the cupboard.
This fruit is the prune, and more precisely the Agen prune. Its laxative effect is based on a molecule, dihydroxyphenylisatin, which stimulates peristalsis, these muscular contractions moving the contents of the intestine forward. Prunes also provide a lot of dietary fiber: around 7 g per 100 g, enough to increase the volume of stools and facilitate their evacuation.
Why prune is considered the best natural food laxative
On the digestive level, prune therefore acts both on the muscles of the intestine and on the texture of the stools. Fiber swells with water, giving volume to the intestinal contents and making them more flexible. The body receives a clear mechanical signal that it is time to have a bowel movement, which explains the often rapid effect in people who are occasionally constipated.
Prune also contains specific sugars, such as sorbitol, which attract water towards the intestinal lumen and further reinforce this natural laxative effect. This cocktail of fiber and stimulating compounds makes it an interesting ally before switching to medications. Authorities such as the European Food Safety Authority, EFSA, however, point out that these foods remain aids, not treatments in themselves.
Dosage of prunes: how much to take for constipation
For a simply lazy transit, nutritionists advise sticking to around 4 to 5 prunes per day. This quantity is often enough to restart transit while limiting discomfort such as bloating.
Prunes can be eaten as is, added to a compote, mixed into juice or incorporated into a homemade jam, depending on individual tastes and tolerance.
On the other hand, it is better to avoid chaining together handfuls of prunes, because this dried fruit remains very rich in sugars, concentrated by drying. Excess can unbalance the diet, especially in people watching their weight or blood sugar levels. Specialists also advise drinking enough water and maintaining regular physical activity so that the effect of fiber is truly effective on transit.
When to choose a natural laxative other than prune
However, prune is not suitable for everyone, especially for those who must limit sugar or who do not like its taste. Other dried fruits such as apricots or figs, and fresh fruits such as grapefruit or applesauce, offer a similar effect on transit. Fiber supplements such as psyllium, or even regular consumption of kiwi, are also being studied for functional constipation. In the end, the best natural laxative remains the one which provides relief without discomfort and which is integrated into the diet over the long term, in consultation with a health professional if the problems persist.