Are Prunes Good for IBS? (Expert Answer)

Short Answer: Prunes are good for IBS-C. Because they have dietary fiber and they can help regulate bowel movements and reduce constipation.

Irritable Bowel Syndrome (IBS) is a condition that affects your digestive system.

In IBS, your body may experience imbalances in gut motility, increased sensitivity to food, and disruptions in the communication between the brain and the digestive system.

This can lead to various health problems, such as abdominal pain, bloating, constipation, and diarrhea.

One of the key factors in managing IBS is diet.

What you consume can affect your gut health, which can impact your IBS symptoms and overall health.

To effectively manage IBS, you should consume fiber-rich foods like whole grains, fruits, and vegetables and avoid high-fat and high-sugar foods like fried foods, processed snacks, and sugary beverages.

Now, prunes are dried plums.

People usually eat them as a snack or use them in cooking and baking.

Prunes are good for IBS because they contain dietary fiber.

Prunes can be particularly beneficial for IBS-C (constipation-predominant IBS) because they help to soften stool and promote regular bowel movements.

A serving of prunes can give you approximately 3 grams of dietary fiber, which is about 12% of the daily recommended intake for women and 8% for men.

Dietary fiber can positively affect IBS by regulating bowel movements and reducing constipation.

However, it’s important to note that for some individuals with IBS-D (diarrhea-predominant IBS), excessive consumption of prunes may lead to loose stools or diarrhea.

Furthermore, prunes are a natural, whole food and whole foods are generally good for IBS.

Because, they provide essential nutrients without the additives found in processed foods.

You can eat a small handful (about 4-5 prunes) per day safely.

More than that can cause gastrointestinal discomfort, such as gas and bloating, due to their sorbitol content and high fiber.

Also, you shouldn’t eat prunes if you have/suffering from IBS-D to prevent worsening of diarrhea.

Because prunes have a natural laxative effect.

You can buy fresh prunes in your local market or can order them online.

Always choose plump, shiny prunes without preservatives.

Because they are likely to be fresher and free of additional chemicals.

You can store them in a cool, dry place for several months.

Finally, remember, maintaining a healthy lifestyle, including a balanced diet, regular exercise, stress management, and essential medical care is key to managing/dealing with IBS effectively.

I always recommend my IBS patients to follow an IBS-friendly diet to improve their overall well-being, and enjoy a longer and healthier life.

About the Author

Abdur Rahman Choudhury

Abdur Rahman Choudhury is a nutrition coach with over 7 years of experience in the field of nutrition.

He holds a Bachelor's (B.Sc.) and Master's (M.Sc.) degree in Biochemistry from The University of Burdwan, India. He was also involved with a research project about genetic variations in the CYP11A gene among PCOS and Metabolic Syndrome patients.

He has completed the following online courses: Stanford Introduction to Food and Health by Stanford University (US) through Coursera, Certificate in Nutrition from Fabulous Body Inc. (US), Lose Weight and Keep It Off certificate course from Harvard Medical School (US), and Nutrition and Disease Prevention by Taipei Medical University (Taiwan) through FutureLearn.

Abdur currently lives in India and keeps fit by weight training and eating mainly home-cooked meals.

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