We Asked Gastroenterologists the #1 Change to Help You Poop—They All Said the Same Thing

Reviewed by Dietitian Casey Wing, RD, CD

Key Points

• Prunes, rich in fiber and sorbitol, naturally ease constipation and support gut health.

• Pair prunes with water, fiber-rich foods and exercise for optimal digestion.

• Start with 3 to 5 prunes daily to avoid bloating, and increase gradually for best results.

Constipation is influenced by many factors, including stress, sleep, physical activity, medications and underlying health conditions. Nutrition plays a major role, too, with what you eat impacting how often you go, how easily stool moves through your body and the overall health of your gut. “Often, constipation results from a combination of lifestyle and physiologic factors that slow the movement of stool through the colon,” explains Ritu Nahar, M.D., a board-certified gastroenterologist.

While there are many strategies to support digestion, gastroenterologists consistently point to one simple, natural dietary change that can make a big difference in helping you poop: adding prunes to your diet. Packed with fiber and sorbitol, prunes help soften stool, add bulk and stimulate intestinal activity, making them an easy and effective way to relieve occasional constipation.

Why Adding Prunes to Your Diet Can Help You Poop

“What you eat can affect the consistency of your stools and how often you use the bathroom,” says Peyton Berookim, M.D., M.A., FACG, AGAF. High-fiber diets rich in fruits, vegetables, whole grains, legumes, nuts and seeds support regular digestion and a healthy gut microbiome, whereas an eating pattern low in fiber and high in ultra-processed foods can worsen gastrointestinal issues and digestion, explains Supriya Rao, M.D., DABOM, DABLM, a board-certified gastroenterologist.

Prunes, or dried plums, are a natural remedy for relieving constipation, Berookim says. Both the high fiber and the sorbitol content of prunes help soften stool. Fiber adds bulk to stool, while sorbitol, a natural sugar, draws water into the intestines. Polyphenols in prunes also help improve constipation, though the exact mechanism remains unclear. Lastly, “prunes can also stimulate the muscles in the intestines, making bowel movements easier,” says Berookim.

How to Start Eating More Prunes

Prunes are a versatile dried fruit that can be easily added to meals or consumed on their own. Try adding prunes to dishes you already make, or consider these suggestions:

• Add chopped prunes to your oatmeal, cereal, yogurt, grain bowls or salads.

• Blend into smoothies.

• Snack on prunes on their own.

• Use prune juice as a sweetener in baked goods.

• Make a prune jam or spread with chia seeds.

• Pair with nuts for a snack.

• Cook into savory dishes, such as braised dishes or stews.

Because of their effects on your digestive system, portion size matters when you’re adding prunes to your diet. “Start with a small portion, such as 3 to 5 prunes per day, and gradually increase intake to help the digestive system adjust while minimizing potential bloating,” recommends Nahar. Alternatively, you can drink ½ cup of prune juice to help relieve constipation, Nahar adds.

It doesn’t take long for your body to feel the effects of prunes. “A majority of people will see results from a serving of prunes in as soon as a few hours, although it can take up to a day to experience full relief,” says David Schwarzbaum, M.D., a board-certified gastroenterologist.

What to Look For When Buying Prunes

Choose prunes without added sugar. The ingredient list should be short and simple, listing only prunes or dried plums. Prunes should feel soft, slightly sticky and plump—not rock hard or overly wet. If possible, opt for prunes that are uniform in color with a deep brown to purple-black tint. Avoid purchasing prunes with mold, unusual residue or heavy sugar crystallization.

Make sure the bag is airtight and resealable to help preserve moisture and freshness.

More Lifestyle Tweaks That Can Help with Constipation

Although prunes are highly effective at getting things moving, other lifestyle tweaks can help ease constipation.

• Stay hydrated. “Drinking water can prevent stools from becoming hard,” explains Berookim. Water also helps fiber work, making stools softer and easier to pass.

• Maintain a consistent fiber intake. “Eating foods with high fiber, like fresh fruits, vegetables, beans and whole grains, creates consistency in stools and stimulates the growth of good bacteria to maintain healthy gut function,” explains Schwarzbaum. Gradually increase fiber to up to a maximum of 35 grams per day, ensuring you get a mix of soluble and insoluble fiber. Soluble fiber acts like a sponge, absorbing water and making stool softer and easier to pass, notes Berookim. Insoluble fiber acts like a broom, sweeping material through the digestive tract and adding bulk to stool, helping it move more easily through the digestive system.

• Get moving. “Regular physical activity helps stimulate intestinal motility,” says Nahar. Incorporating moderate to vigorous exercise into your routine may help ease constipation symptoms, with some research showing an association between more physical activity and increased number of bowel movements per week. Choose an activity you enjoy, and aim to participate in it a few times a week to start.

• Practice stress management. Anxiety is associated with chronic constipation, with one analysis reporting a 33% increased risk of anxiety among individuals with constipation compared to those without. Anxiety and constipation can feed into each other, with anxiety slowing digestion, affecting nerves that control the gut and causing the pelvic floor muscles to tighten—all factors that contribute to constipation. Try mindfulness exercises, journaling, deep breathing or meditation to ease stress.

• Stick to a consistent meal schedule. Eating meals at regular times throughout the day helps keep your digestive system moving smoothly after each meal. Conversely, skipping meals, fasting for long periods or eating very late at night can throw off your body’s internal clock and slow digestion, which may make bowel movements less regular.

• Respond to the urge to go to the bathroom. Many individuals with chronic constipation may have lost the urge to defecate. Therefore, when you feel the need to go, make sure you go to help comfortably remove stool from your body.

• Consider a toilet stool. Toilet stools help mimic a squatting position by elevating your feet while you sit. Research suggests that squatting helps ease bowel movements, alleviating constipation.

Our Expert Take

Prunes are just one part of the puzzle for managing constipation, working best as part of a broader approach that includes staying hydrated, following a fiber-rich diet, exercising regularly and managing stress. Although prunes are the No. 1 change gastroenterologists want you to make to help you poop, there is such a thing as eating too many prunes. Consuming too many prunes can cause adverse effects, such as diarrhea, gas, bloating and abdominal cramping, notes Schwarzbaum. When used thoughtfully, prunes can be a simple, delicious and evidence-backed way to support gut health and keep bowel movements on track.

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