Can You Drink Prune Juice on a Low FODMAP Diet? A Cautious Yes

Is Prune Juice Part of a Low FODMAP Diet?

Prune juice is a traditional remedy for constipation, widely used as a gentle laxative to get things moving. But can you enjoy prune juice if you are following a low FODMAP diet to manage irritable bowel syndrome (IBS)? The answer is a bit complicated.

Prunes and prune juice contain sorbitol, which is a FODMAP sugar alcohol that can be rapidly fermented by gut bacteria, leading to gas, bloating and other IBS symptoms in some people. However, prune juice in modest amounts may be tolerated.

What are FODMAPs?

FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides And Polyols. These are certain sugars and fibers found in a wide range of foods that may not be properly digested or absorbed by people with IBS. Eating high FODMAP foods can contribute to IBS symptoms.

A low FODMAP diet involves restricting high FODMAP foods for 4-6 weeks to identify trigger foods, followed by gradual reintroduction. The goal is to find a customized diet that minimizes symptoms while including as many nutrient-rich foods as possible.

FODMAP Content in Prunes and Prune Juice

Both prunes and prune juice contain sorbitol, which is a polyol or sugar alcohol classified as a FODMAP. Just 2-3 prunes provide over 0.5 grams of sorbitol, which is above the low FODMAP cutoff.

A 100ml glass of prune juice made from around 7 prunes contains approximately 3.5-7 grams of sorbitol. This far exceeds the maximum low FODMAP serving threshold.

In addition, prunes and their juices contain fructose, another FODMAP sugar which can trigger symptoms when consumed in excess.

Prune Juice as a Green Light

While prune juice is undoubtedly high in sorbitol based on its Prunus domestica fruit origins, interestingly it has still been given a tentative green light by some experts, meaning it can be cautiously tested even during the elimination phase of the diet.

This is because the juicing process seems to alter the way its FODMAPs are presented, making them easier to tolerate. The water content dilutes the overall FODMAP concentration. Fermentation of sorbitol also occurs during juicing, which may improve digestibility.

So in practice, a small glass of prune juice diluted with water may be tolerated by those sensitive to excess sorbitol from whole prunes and other foods. This is why prune juice is considered a cautious green versus an outright red elimination item.

Possible Benefits of Prune Juice

In addition to its mild laxative effect, prune juice made from whole Prunus domestica fruit may offer some benefits for those with IBS-C or chronic constipation issues:

• Provides fluids to help soften stools
• Contains sorbitol, a natural osmotic acting as a laxative
• Fiber aids in bulking up stool and easing passage
• Anti-inflammatory and antioxidant compounds
• Stimulates muscle contractions in the intestines

The nutrients and plant compounds in prune juice, when tolerated, can help gently relieve constipation without harsh stimulant laxatives. Always select brands without added sugar.

Dosage for Low FODMAP Use

When trialling prune juice on a low FODMAP diet, strict portion control is important:

• Start with just 2-4 ounces (60-120ml) diluted with water
• Slowly sip, dont chug a large quantity
• Observe effects for the next 24 hours
• Increase to 6 ounces (180ml) at most if tolerated
• Limit to 1 small serving per day

Consuming prune juice in large quantities or gulping it down quickly can overwhelm digestive capacity for sorbitol and result in loose stools or diarrhea.

Consider Your Individual Tolerances

The ability to tolerate prune juice on a low FODMAP diet really depends on the individual. Here are some factors to consider:

Sorbitol Tolerance

If you know you are highly sensitive to sorbitol, steer clear of prune juice until sorbitol has been reintroduced and tolerated in foods like stone fruits.

Baseline IBS-C vs. IBS-D

Those prone to IBS-D may not tolerate prune juice well. Individuals with chronic constipation may tolerate judicious use for its laxative effect.

Dose Response

Some do fine with 2-4 ounces of diluted prune juice but get symptoms from larger servings. Dose can make or break tolerance.

Individualized Nature of IBS

Reactions to prune juice can vary greatly. Some have no issues while others react strongly. Pay attention to your unique response.

Other Methods to Manage Constipation

For those who dont tolerate prune juice well, here are some other low FODMAP approaches to relieving constipation:

• Hydration water, herbal tea
• Exercise - stimulates gut motility
• Probiotics - support regularity
• Magnesium supplements
• Osmotic laxatives like polyethylene glycol
• Peppermint tea
• Abdominal massage
• Acupuncture
• Biofeedback training

Consult your healthcare provider before making major dietary changes or using new supplements. Report any persistent GI issues.

Reintroducing Prune Juice After Elimination

What if you avoided prune juice completely during the low FODMAP elimination phase can you add it back in later? Here are some tips for reintroducing prune juice:

Challenge Other High Sorbitol Foods First

Since prune juice is high in sorbitol, first reintroduce sorbitol by carefully challenging other high sorbitol foods like apples, avocado, cauliflower or mushrooms. If those foods are not tolerated, prune juice will likely also cause issues.

Test a Small Serving

When you feel ready to trial prune juice after avoiding sorbitol completely, start very small 1 to 2 ounces diluted in water. Look for reactions over the next day.

Increase Slowly if Tolerated

Build up your serving size slowly, by just 1-2 ounces at a time, if the smaller amount of prune juice is tolerated without problems. Dont overdo servings.

Avoid Other High FODMAP Foods

When testing prune juice, keep your diet low FODMAP otherwise to isolate the effects of sorbitol from the juice specifically.

Take Note of Reactions

Pay close attention after consuming prune juice for any increase in gas, bloating, abdominal pain or changes in stool habits to determine if it is tolerated and helpful for you.

Incorporating Prune Juice Long Term

If your trials indicate that prune juice in moderate amounts does not trigger your IBS symptoms, you may wish to incorporate it into your low FODMAP diet long term. Here are some ways to use it:

As Needed for Constipation

Drink 2-4 ounces diluted when you feel constipated for gentle, natural relief overnight or by the next day. Adjust dose as needed.

Preventatively

Some people find having 1-2 ounces each morning helps maintain regularity and prevent constipation episodes.

In Recipes

Use small amounts of prune juice to moisten muffins, cakes or compotes. Add diced prunes to chia pudding or oatmeal if tolerated.

Adjust Amount Based on Stool Changes

Increase or decrease your daily prune juice as needed to achieve stools that are soft, formed and comfortable to pass without urgency.

Observe Continued Tolerance

Note whether regular inclusion of prune juice maintains tolerance long term or if sensitivities develop over time requiring you to restrict intake again.

Points to Remember About Prune Juice on a Low FODMAP Diet

• Prune juice is high in the FODMAP sugars sorbitol and fructose
• But small servings may be tolerated due to altered presentation after juicing
• Strict portion control is key, start with 1-2 ounces diluted with water
• Individual tolerances vary greatly based on person-specific factors
• Reintroduce carefully only after completing full elimination phase
• Monitor effects closely and adjust intake based on your response

In summary, while prune juice is certainly not low FODMAP, its unique properties allow some flexibility for using it to help relieve constipation when careful attention is paid to dosage and effects. But it is always wise to proceed with caution.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.