Yes, dried fruit helps relieve constipation, with prunes (dried plums) showing the strongest evidence due to their combination of fiber and sorbitol, a natural laxative compound.
If you’ve been dealing with sluggish digestion, you’ve likely heard the advice to eat more fruit. But dried fruit specifically—prunes, raisins, apricots—has solid research behind it for getting things moving again. The real question is which types work, how much to eat, and what to watch out for. This article covers the science clearly so you can decide if it’s right for you.
How Dried Fruit Relieves Constipation
The key is in two components: dietary fiber and sorbitol. Dried fruit is a concentrated source of insoluble fiber, which adds bulk to stool and helps it pass more quickly through the intestines. Johns Hopkins Medicine specifically lists dried fruit among foods high in fiber that help with constipation. Even more important is sorbitol, a sugar alcohol found naturally in prunes and apricots. Sorbitol draws water into the intestines by osmosis, softening stubborn stool and increasing bowel-movement frequency.
Unlike fresh fruit, drying concentrates both fiber and sorbitol, so a small serving delivers a meaningful dose. That’s why a few prunes can work faster than eating several whole plums.
What The Studies Actually Found
The strongest evidence involves prunes. A randomized trial that compared dried plums (prunes) to psyllium—a common over-the-counter fiber supplement—found that prunes were more effective for mild to moderate constipation. In that study, the prune group had significantly better stool frequency, consistency, and overall quality-of-life scores. Participants ate about 100 grams daily, which is roughly 8 to 12 prunes.
A separate 4-week clinical trial measured exactly what happens. The dried-fruit group (eating about 3 ounces daily of a mix that included prunes, raisins, and apricots) showed a 21-gram increase in daily stool weight compared to just 1.6 grams in the placebo group. They also had 1.3 more complete bowel movements per week versus 0.5 for placebo, and 0.8 more complete spontaneous bowel movements versus 0.2. Those are real numbers that translate to noticeable relief.
| Measurement | Dried Fruit Group | Placebo Group |
|---|---|---|
| Increase in daily stool weight | 21 g/day | 1.6 g/day |
| Complete bowel movements per week | +1.3 per week | +0.5 per week |
| Complete spontaneous bowel movements per week | +0.8 per week | +0.2 per week |
The bottom line: dried fruit, especially prunes, produces measurable improvements that most people will feel within a few days to a couple of weeks.
Which Dried Fruits Work Best?
Prunes have the strongest evidence by far. But other options that contain sorbitol or significant insoluble fiber also help. Apricots have a moderate sorbitol content, raisins contribute fiber, and figs are also commonly recommended. The detailed product guide we tested compares the specific brands, sweetness levels, and fiber content so you can find the one that works best for you without guesswork.
The research team behind one clinical trial used a mixed dried-fruit product—prunes, raisins, apricots—and still got strong results. So you don’t need to limit yourself to just one type. What matters more is that the fruit is unsweetened (added sugar defeats the purpose and adds empty calories) and that you eat enough to make a difference.
How To Use It Safely
Start small. Three or four prunes or a small handful of mixed dried fruit is a reasonable beginning. Increase your water intake at the same time—fiber needs water to swell and soften stool. Johns Hopkins advises that when you increase your fiber intake, you should also increase your fluid intake, or you may actually make constipation worse.
Common mistakes include eating giant portions right away (which can cause gas, bloating, or diarrhea) or relying on sweetened varieties. Many commercial dried fruits have added sugar or sulfur dioxide for preservation. Look for unsweetened, unsulfured options if you have a sensitive stomach. Also, dried fruit is calorie-dense—roughly 60–80 calories per medium prune—so factor that in if you’re watching your weight.
If you have persistent, severe, or new-onset constipation, dried fruit is a helpful addition but not a substitute for medical evaluation. Constipation can have underlying causes that require proper diagnosis.
FAQs
How many prunes should I eat for constipation?
About 8 to 12 prunes daily (roughly 100 grams) is the dose used in clinical trials that showed clear improvement. If that’s too many for your system, start with 3 or 4 and work up gradually while increasing water intake.
How quickly will dried fruit work?
Some people feel relief within 24 to 48 hours, though the studies measured effects over 4 weeks. It depends on your individual digestive speed, how much fiber your diet already contains, and whether you’re drinking enough fluids.
Are dried apricots or raisins just as good as prunes?
Not quite. Prunes have the highest sorbitol content and the strongest clinical evidence. But dried apricots and raisins also contain some sorbitol and fiber, and a mixed dried-fruit product including all three still showed statistically significant results in one trial.
References & Sources
- Johns Hopkins Medicine. “Foods for Constipation.” Lists dried fruit as high in insoluble fiber and recommends prunes and prune juice.
- PMC / NIH. “Effect of dried fruit on bowel movements and quality of life.” Reports the 4-week trial with measured increases in stool weight, bowel movements, and quality-of-life scores.
- Taylor & Francis Online. “Dried plums vs. psyllium for constipation.” Found dried plums more effective than psyllium for mild to moderate chronic constipation.