Are Prunes Low FODMAP? Plus Tips for Managing IBS-Related Constipation

What is the Low FODMAP Diet?

The low FODMAP diet was developed by researchers at Monash University in Australia as a way to manage irritable bowel syndrome (IBS) symptoms. FODMAPs stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols.

These are short chain carbohydrates that can be poorly absorbed by some people, resulting in gas, bloating, pain and changes in bowel habits. Foods high in FODMAPs include:

• Fructose - fruit, honey, high fructose corn syrup
• Lactose - dairy products
• Fructans - wheat, garlic, onions
• Galactans - legumes
• Polyols - sweeteners like xylitol, stone fruits

The low FODMAP diet involves significantly reducing intake of high FODMAP foods for 4-6 weeks to see if symptoms improve. Foods are then systematically reintroduced to identify personal triggers.

Are Prunes Low in FODMAPs?

Prunes are made from dried plums, which contain sorbitol and fructose - two types of FODMAPs. A typical serving of 4-5 prunes provides:

• About 0.5 grams of fructose
• 2-3 grams of sorbitol

Fructose and sorbitol can cause issues in doses of more than 0.5 grams and 3 grams respectively per sitting for those sensitive. So in amounts greater than 2-3 prunes, they would be considered high FODMAP.

Prunes and Constipation

Prunes are often recommended as a natural laxative due to their sweet flavor, fiber, and sorbitol content. Sorbitol has an osmotic effect, helping pull water into the intestines to soften and stimulate bowel movements.

However, excess sorbitol from too many prunes can lead to cramps, gas, and diarrhea in some people with IBS. Moderation is key.

Tips for Low FODMAP Use

Prunes can be incorporated into a low FODMAP diet in smaller portions:

• Limit to 1-2 prunes at a time
• Spread out intake throughout the day
• Drink plenty of water to dilute the effects
• Reduce portion if you experience symptoms

Prune juice should be avoided on the elimination phase as the sorbitol dose is too concentrated. Reintroduce prunes cautiously in the rechallenge phase to gauge individual tolerance.

Best and Worst Foods for IBS with Constipation

Making diet adjustments can help ease IBS-related constipation. Here are some of the best and worst foods to consider if you have IBS-C:

Best Foods

• High fiber fruits like berries, citrus, kiwi
• Non-cruciferous vegetables like zucchini, spinach, carrots
• Soluble fiber like oats, ground flax, psyllium
• Low lactose dairy like yogurt, kefir, aged cheese
• Plant-based proteins like beans, tofu, tempeh
• Healthy fats like avocado, olive oil, nuts

Worst Foods

• Fried, fatty, processed foods
• Gas-producing foods like cruciferous veggies, onions, beans
• Added sugars and artificial sweeteners
• Dairy products high in lactose
• Refined grains like white flour, white rice
• Dried fruits high in FODMAPs

Work closely with a dietitian to personalize your diet and determine appropriate portions of higher FODMAP foods like prunes based on your tolerance.

7 Tips for Treating IBS-Related Constipation at Home

Making targeted diet and lifestyle changes can often help get constipation under control. Here are 7 at-home strategies to try:

1. Eat More Fiber

Fiber helps add bulk to stools and promotes regularity. Focus especially on soluble sources like oats, ground flaxseeds, beans, lentils, and fruits and veggies if tolerated. Increase fiber gradually and stay well hydrated.

2. Stay Hydrated

Dehydration worsens constipation by hardening stools. Aim for 64 ounces (8 cups) of total fluids per day. Water, herbal tea, broths, and low-FODMAP juices and smoothies are great options.

3. Move Your Body

Physical activity stimulates the muscles that help move waste through the colon. Try for at least 30 minutes per day of moderate exercise like walking, plus core-strengthening moves 2-3 days a week.

4. Establish a Routine

Set aside time each morning after breakfast to attempt a bowel movement. Having a routine primes the body and takes advantage of the natural gastrocolic reflex after eating.

5. Manage Stress

Chronic stress and anxiety negatively impact gut function and contractions. Make time for relaxing activities like yoga, meditation, deep breathing, massage, or cognitive behavioral therapy techniques.

6. Use A Squat Stool

Elevating your feet into a squatting position while seated on the toilet helps relax the puborectalis muscle and straighten the anorectal angle for easier passage.

7. Consider Magnesium

Magnesium helps draw water into the colon to soften stool. Take 200-400mg daily in supplement form or consume magnesium-rich foods like spinach, almonds, black beans.

Discuss severe or unrelenting constipation with your doctor to rule out obstruction or other complications requiring treatment.

The Role of Probiotics and Prebiotics for IBS

Probiotics and prebiotics can potentially help improve gut function in some cases of IBS with constipation:

Probiotics

Probiotic supplements contain beneficial live bacteria that replenish populations in the gut microbiome. Look for strains like:

• Bifidobacterium lactis - improves colonic transit
• Lactobacillus casei - reduces constipation
• Streptococcus thermophilus - increases stool frequency

Take at least 10-50 billion CFUs daily. Probiotic-rich foods like yogurt, kefir, kimchi, sauerkraut also help diversify gut microbes.

Prebiotics

Prebiotics are non-digestible fibers that provide fuel for probiotics. Good sources include:

• Inulin from chicory, onions, garlic
• Galacto-oligosaccharides (GOS)
• Lactulose
• Resistant starch from oats, potato, rice

Aim for 5-15 grams of prebiotic fiber per day. Take care as too much prebiotic fiber may worsen bloating and gas.

Work with a dietitian or gastroenterologist to determine if probiotics and/or prebiotics may help your individual case of IBS with constipation.

Common Medications Used for Constipation

If lifestyle measures aren't providing enough relief, your doctor may suggest a medication to help get constipation under control. Some categories used include:

Stool Softeners

Stool softeners like docusate (Colace) help mix water into the stool to make it easier to pass. They are useful for hard, dry stools.

Osmotic Laxatives

Osmotic laxatives work by drawing water into the colon. Examples are magnesium, polyethylene glycol (Miralax), milk of magnesia, and lactulose.

Stimulant Laxatives

Stimulant laxatives promote contractions to move the stool along. Bisacodyl, senna, and sodium picosulfate are examples. These should be used sparingly.

Prosecretory Agents

Linaclotide (Linzess) and Lubiprostone (Amitiza) increase fluid secretion and speed up transit to enable bowel movements. Newer IBS-C options.

Use laxatives only as needed at the lowest effective dose. Seek guidance from your doctor or pharmacist on which type is most appropriate for your symptoms.

When to See a Doctor

See your physician promptly if you experience:

• No bowel movement for more than 3 days
• Thin, pencil-like stools
• Rectal bleeding
• Abdominal pain or vomiting
• Unexplained weight loss

Evaluation of severe, persistent, or progressive constipation involves testing to rule out blockages, structural abnormalities, and other disorders requiring specific treatment.

Take a Comprehensive Approach

Relieving stubborn constipation often takes a multifaceted approach combining diet, lifestyle habits, stress management, and medications if needed.

Work closely with your healthcare team to find the optimal set of remedies tailored to your individual case. With patience and consistency, you can get your IBS-related constipation under better control.

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.