When it comes to natural remedies for constipation, many people rely on prunes. They are well-known for their laxative effect and taste delicious too! But what about plums? Are they just as effective when it comes to promoting bowel movements?
Plums and prunes are often confused as the same fruit, but they are actually two different types. Prunes are a type of dried plum, which means that they have been dehydrated and are much higher in fiber than their fresh counterparts. So, do plums have the same laxative effect as prunes? Let’s explore this topic further.
The Nutritional Benefits Of Plums And Prunes
Plums and prunes are both part of the same fruit family, Prunus. Prunes are dried plums, which means that they are denser in nutrients like fiber, vitamins, and minerals. However, plums are also a great source of nutrients and offer their own unique benefits.
Plums are low in calories but high in vitamin C, vitamin K, and antioxidants. They are also rich in fiber, which is essential for digestion and gut health. Prunes, on the other hand, are extremely rich in fiber and are considered a natural remedy for constipation due to their laxative effect. Prunes are also a good source of potassium, vitamin A, and iron. Both plums and prunes offer various health benefits and can be a great addition to a well-balanced diet.
What Causes Laxative Effect In Plums and Prunes?
Prunes and plums are well-known for their laxative effect on the digestive system. What causes this effect is due to the presence of a natural sugar alcohol called sorbitol. Sorbitol is poorly absorbed by the body and stays undigested until it reaches the large intestine. Once it reaches the large intestine, it attracts water which softens the stool and makes it more comfortable to pass. Moreover, sorbitol also stimulates the contractions of the intestinal muscles that further help in the movement of fecal matter through the colon.
Apart from sorbitol, prunes and plums contain large amounts of dietary fiber which contributes to their laxative properties. The insoluble fiber present in these fruits adds bulk to the stool, while the soluble fiber absorbs water and softens it. The combination of these two types of fiber makes the stool easy to pass, preventing constipation, and promoting regular bowel movements. However, it’s important to note that excessive consumption of plums and prunes can lead to diarrhea, abdominal discomfort, and other digestive issues. Therefore, it’s recommended to consume these fruits in moderation and consult a physician if you experience any adverse effects.
Comparison Of Fiber Content In Plums And Prunes
When it comes to laxative effect, the fiber content in plums and prunes plays a crucial role. While both fruits are fiber-rich, prunes contain a significantly higher level of dietary fiber than plums. A single prune contains around 1 gram of dietary fiber, while a plum contains roughly half as much fiber per fruit. Dietary fiber is essential for maintaining healthy bowel movements as it absorbs water and adds bulk to the stool, making it easier to pass.
Another factor that contributes to the laxative effects of prunes is their high concentration of sorbitol. Sorbitol is a naturally occurring sugar alcohol that has a mild laxative effect. Prunes contain relatively high amounts of sorbitol, while plums have considerably lower levels. The fiber and sorbitol present in prunes work together to create a powerful laxative effect that can relieve constipation. In contrast, plums do have some mild laxative effects, but due to their lower fiber content and sorbitol levels, they are not as effective as prunes.
Medical Studies On The Laxative Effect Of Plums And Prunes
In recent years, several medical studies have been conducted to investigate the laxative effect of plums and prunes. These studies have shown that both fruits can promote bowel movements and alleviate constipation.
One study conducted by the Department of Internal Medicine and Gastroenterology at the Medical University of Lodz in Poland found that a daily intake of 100g of prunes for three weeks resulted in a significant increase in stool frequency and consistency. Another study by the Department of Medicine at the University of Iowa in the United States showed that consuming either prunes or plum juice resulted in improved bowel habits and reduced constipation symptoms. Overall, these studies suggest that plums and prunes have similar laxative effects and can be effective for promoting regular bowel movements and relieving constipation.
How To Incorporate Plums And Prunes Into Your Diet
Incorporating plums and prunes into your diet is easy and can provide numerous health benefits, including aiding digestion and preventing constipation. One simple way to incorporate plums and prunes into your diet is by eating them as a snack. Plums can be eaten fresh or dried, while prunes are typically eaten dried. You can also add plums and prunes to your breakfast by topping your cereal or oatmeal with them.
Additionally, plums and prunes can be incorporated into your cooking. Plums can be added to salads or used as a topping for chicken or fish. Prunes can be used in a variety of recipes, including stuffed pork chops or roasted vegetables. Adding plums and prunes to your diet can improve your overall digestive health, while also providing a delicious and nutritious addition to your meals.
Global Production and Trade of Plums and Prunes
Plums and prunes are both members of the same fruit family, but they have distinct differences in their texture and flavor. Prunes are generally dried plums that have been processed to increase their sweetness and fiber content. The global production and trade of plums and prunes are extensive, with different countries dominating the market for each fruit.
Chile, China, and the United States are the largest producers of prunes, with the majority of the world’s supply coming from these countries. On the other hand, plums are commonly grown in countries such as China, India, and the United States. The market for both fruits varies in different regions due to their different cultural and culinary usage. While prunes are popular in a variety of sweet and savory dishes, plums are commonly eaten fresh and used in desserts and preserves.
Does The Color Of Plums Affect The Laxative Effect?
There is no scientific evidence to suggest that the color of plums affects the laxative effect. While different varieties of plums may have differing nutritional profiles, there is no indication that any specific color is more effective at promoting bowel regularity.
Factors such as fiber content, water content, and sugar content may play a role in the laxative effects of plums, but color is not considered a significant factor. Regardless of color, plums contain sorbitol, a natural sugar alcohol that has a laxative effect. Eating plums, especially if they are ripe, can help provide relief from constipation and improve overall digestive health.
Verdict
After considering all the evidence and studies, it is safe to say that plums do have a similar laxative effect to prunes. Although prunes are commonly known for their laxative properties, plums contain similar amounts of dietary fiber and sorbitol, which can aid in digestion and promote bowel movements. Additionally, consuming plums as a natural source of fiber and antioxidants can have positive effects on overall health.
However, it is important to note that excessive consumption of any food can lead to negative side effects. Consuming too many plums or prunes can result in diarrhea, bloating, and abdominal discomfort. Therefore, it is recommended to consume these fruits in moderation and to consult with a healthcare professional before making any major changes to your diet. In conclusion, plums can serve as a tasty and natural way to promote healthy digestion, but it is important to practice moderation and listen to your body.