Can Prunes Relieve IBS Constipation on a Low FODMAP Diet?

Are Prunes Low FODMAP?

Prunes are a popular dried fruit that have been used for centuries as a natural laxative to relieve constipation. In recent years, prunes have also gained attention in the low FODMAP diet community, which aims to ease digestive distress from conditions like IBS. But can prunes be enjoyed freely on a low FODMAP diet? Let's take a closer look.

What are Prunes?

Prunes are dried plums, made from varieties of European plums scientifically known as Prunus domestica. They contain high amounts of fiber, vitamin K, antioxidants, and sorbitol - a natural sugar alcohol that acts as an osmotic laxative by drawing water into the intestines.

The laxative effects of prunes come from three key factors:

• Fiber - both soluble and insoluble fiber add bulk and moisture to stools.
• Sorbitol - pulls water into the colon to soften and loosen stools.
• Phenolic compounds - act as a mild stimulant laxative.

This winning combination is why prunes have been used since ancient times to relieve constipation and promote regularity. Modern research has confirmed prunes' efficacy, demonstrating they can increase stool weight and moisture content.

FODMAPs in Prunes

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 altered bowel habits.

The low FODMAP diet was developed by researchers in Australia to help manage IBS and other functional gut disorders. The diet involves restricting high FODMAP foods for 4-8 weeks to identify trigger foods, then systematically reintroducing them.

Fructose and polyols like sorbitol are types of FODMAPs. Prunes contain approximately:

• Fructose: 2.5g per 100g
• Sorbitol: 7.1g per 100g

Thus prunes contain two types of FODMAPs. However, the total fructose content is relatively low. The main concern is the high sorbitol content, as excess polyols can be problematic for some people with IBS.

Are Prunes Low FODMAP?

According to Monash University, the creators of the low FODMAP diet, prunes are classified as a high FODMAP food. This is due to the high sorbitol content.

However, Monash notes prunes may be well tolerated in portions up to 2-3 prunes. Serving sizes above 3 prunes could trigger digestive issues in those sensitive to excess polyols.

So in summary:

• Prunes are high in the polyol sorbitol and classified as high FODMAP in large servings.
• Portions of 2-3 prunes may be tolerated by some people on a low FODMAP diet.
• Listen to your own body's response to judge personal tolerance.

Tips for Incorporating Prunes on a Low FODMAP Diet

Here are some tips for integrating prunes into a low FODMAP diet:

1. Start with a small serving of 2 prunes and assess tolerance.
2. Slowly increase serving size if no reaction, stopping at personal tolerance level.
3. Consume prunes alongside other low FODMAP foods to help absorption.
4. Limit portion sizes of other high polyol foods that day.
5. Stay well hydrated to support polyol tolerance.
6. Avoid over-consuming if also taking laxatives or probiotics.

Benefits of Prunes for Constipation Relief

As a natural gentle laxative, prunes offer many potential constipation relief benefits, including:

• Increased stool weight - fiber and sorbitol add bulk.
• Improved stool consistency - more soft and loose.
• Supported regularity - less straining and easier passage.
• Promoted bowel motility - sorbitol stimulates contractions.

Furthermore, prunes provide these constipation relieving effects without disrupting the balance of fluids and electrolytes in the body like some harsh laxatives. For many people with IBS-C, prunes can provide gentle, effective relief.

Using Prunes as Part of a Constipation Relief Plan

Here are some ways to incorporate prunes as part of a multifaceted constipation relief plan:

• Enjoy prunes as a snack between meals.
• Add prunes to low FODMAP oatmeal, cereal, salads or yogurt.
• Drink prune juice (limit to 1/3-1/2 cup).
• Blend prunes into smoothies for extra fiber and sorbitol.
• Make homemade prune puree to use in baked goods.

When using prunes for constipation relief, be sure to start with small amounts and increase slowly as needed. Combining prunes with other high fiber foods, hydration, exercise and healthy bowel habits can provide lasting regularity improvements.

Other Strategies for Relieving IBS Constipation

In addition to prunes, there are many other beneficial strategies for relieving constipation from IBS. Working to improve diet, lifestyle habits, stress levels and gut health can help find lasting relief.

Dietary Changes

Diet plays a major role in managing IBS-C. Some helpful dietary tips include:

• Follow a low FODMAP diet to identify food triggers.
• Increase soluble fiber intake from foods like oats, legumes, veggies, psyllium.
• Stay hydrated with water, herbal tea, broths, diluted juices.
• Limit caffeine and alcohol which can dehydrate the body.
• Reduce high fat meats, dairy, fried and processed foods.

Lifestyle Modifications

Certain lifestyle habits can exacerbate IBS-C, including:

• Not exercising enough - aim for 30+ minutes daily.
• Ignoring urges or delaying bowel movements.
• Not allotting enough time for bathroom visits.
• Sitting too long without breaks.
• High stress levels - practice relaxation techniques.

Probiotics & Supplements

Some probiotics strains like Bifidobacterium lactis and digestive enzymes like bromelain may help improve stool regularity. Always consult a doctor before trying new supplements, especially with any medications.

OTC Relief Remedies

Several over-the-counter laxatives and stool softeners can provide temporary constipation relief, including:

• Psyllium husk
• Polyethylene glycol
• Magnesium hydroxide
• Lactulose
• Docusate sodium

Use laxatives only occasionally as directed. Seek medical advice if OTC remedies are needed long-term.

Prescription Medications

For persistent IBS-C, doctors may recommend prescription medications to help regulate bowel function. These may include:

• Linaclotide (Linzess)
• Lubiprostone (Amitiza)
• Plecanatide (Trulance)
• Tegaserod (Zelnorm)

Prescription laxatives should be used carefully under medical supervision due to potential side effects.

When to See a Doctor

Make an appointment with your doctor if:

• IBS-C symptoms persist despite lifestyle and dietary changes.
• You experience new or worsening constipation.
• Constipation is accompanied by blood in stool, weight loss, fever.
• Laxatives or constipation remedies are needed too frequently.

Sudden changes in bowel habits or severe symptoms may indicate an underlying health condition requiring medical diagnosis. IBS-C can often be managed with lifestyle adjustments, but don't hesitate to seek help improving quality of life.

The Takeaway

Prunes can be an effective natural remedy for relieving constipation, even for those following a low FODMAP diet. While high in the polyol sorbitol, prunes are generally well tolerated in smaller 2-3 prune portions. Combining prunes with other dietary and lifestyle changes provides optimal constipation relief from IBS-C.

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.