Prunes

Prunes are dried plums that are commonly used as a natural cure for constipation. They have significant fiber content, with roughly 3 grams every 1/4-cup (40-gram) portion. This amounts to 12% of the American Heart Association's recommended daily fiber intake (RDI).

Prunes include cellulose, an insoluble fiber that increases the quantity of water in the stool, which can add bulk. Meanwhile, the soluble fiber in prunes is fermented in the colon, resulting in the production of short-chain fatty acids, which might lead to an increase in stool weight. Prunes also contain phenolic chemicals that promote the growth of good bacteria in the stomach. It's thought that this contributes to their laxative effect. In previous research of 40 persons with chronic constipation, consuming 3.5 ounces (100 grams) of prunes per day increased stool frequency and consistency considerably when compared to psyllium, a type of dietary fiber. Prunes can be consumed plain or added to salads, cereals, oatmeal, baked goods, smoothies, and savory stews.