20% off €45 or 15% off €35
Prune juice: does it really help constipation?
Written byNatalie Beastall
Reviewed byHeeral Tomlinson
Drinking prune juice for constipation? There may be more to this dried-fruit drink than meets the eye…
Summary
1What is prune juice?
It’s made from dried plums (also known as prunes) that have been soaked and processed into a drink.
2Does prune juice help constipation?
While it isn't a cure for constipation, research suggests there are several reasons why it may help with mild constipation.
3How much prune juice should you drink?
Many adults start with around 120ml (roughly half a cup) per day and adjust depending on how they respond.
Prune juice has earned a reputation as one of the go-to drinks for constipation – but does it actually work? The answer may lie in its unique combination of sorbitol (which helps draw water into the bowels), fluid and small amounts of naturally occurring fibre, that may help support digestive health.1,2 But regularity isn't the only reason people are reaching for prune juice.
From its nutrient profile to potential prune juice benefits and side effects, here's everything you need to know before pouring yourself a glass.
What is prune juice?
Prune juice is made from dried plums (known as prunes) that have been soaked and processed into a drink. Compared to whole prunes, prune juice contains considerably less fibre because much of it is lost during processing.3 However, it still contains naturally occurring compounds, vitamins and minerals that contribute to its nutritional profile.4
Prune juice for constipation: does it work?
This is probably the reason you're here. For some people, prune juice and constipation go hand in hand. While it isn't a cure for constipation, research suggests there are several reasons why it may help with mild constipation…
Sorbitol: prunes naturally contain sorbitol, a sugar alcohol that’s only partially absorbed in the small intestine. This draws water into the bowel, helping to soften stools and make them easier to pass.2
It’s a fluid-rich drink: hydration plays an important role in digestive health. When you're dehydrated (the colour of your pee can help you know) stools can become harder and more difficult to pass.5 But prune juice can help contribute towards your daily fluid intake alongside water and other drinks.
It contains fibre: although whole prunes contain more fibre, prune juice still contains small amounts (roughly 1.2g per 100ml4) – and we’re all starting to learn fibre helps with regular bowel movements. However, not all prune juices are made equal so it’s worth checking the label for the fibre content.
If you struggle with fibre intake (roughly 96% of us in the UK do6), whole prunes might be better, but drinking prune juice is still an alternative.
If you’re regularly constipated or have any accompanying symptoms speak to your doctor – in mild cases, as a one-off, diet and lifestyle can help but there's no one fix.
How much prune juice should you drink?
When it comes to drinking prune juice, more isn't necessarily better. Many adults start with around 120ml (roughly half a cup) per day and adjust depending on how they respond. As prune juice contains sorbitol, drinking too much may lead to digestive discomfort or diarrhoea, so it's usually best to start slowly.1 As prune juice also contains naturally occurring sugars, it's best enjoyed in moderation as part of a balanced diet.
How long does prune juice take to work?
There's no universal answer, as everybody's digestive system is different. Some people report noticing effects within a few hours, while others may find it takes longer. Factors such as hydration levels, diet, activity and overall digestive health can all influence how quickly prune juice works. If you drink prune juice to help with bowel movement for constipation or to support regularity, consistency is often more important than quantity.
What are other prune juice benefits?
Its reputation for supporting bowel movements may be what put prune juice on the map, but that's not the only reason it's worth considering.
Potassium - prune juice contains potassium, roughly 252mg per 120ml,4 which is about 11% of the recommended intake.7 Although, different prune juices vary considerably depending on processing and whether they're from concentrate, so check the label or consider making fresh prune juice at home. Potassium is an essential mineral that helps support several important functions in the body, like the maintenance of normal blood pressure, normal muscle function and normal functioning of the nervous system.7-9
Our bodies can't produce potassium, so it's important to get enough through food and drink.7 Prune juice also contains small amounts of B vitamins, which helps reduce tiredness.4,10
Plant compounds - prunes naturally contain polyphenols, which are plant compounds found in many fruits and vegetables, that contribute to the fruit's nutritional composition.11 However, research is still ongoing in their potential role in health.12
Are there prune juice side effects?
For most people, prune juice can be enjoyed in moderation as part of a healthy diet. However, because it contains sorbitol (the ingredient that softens your stool), drinking too much may lead to unwanted digestive effects such as:2
If you're new to prune juice, starting with a smaller serving may help reduce the likelihood of digestive discomfort.
Prune juice FAQs
Both prunes and prune juice may help with mild constipation, but they work slightly differently. Whole prunes contain more fibre because some is lost during the juicing process,3 while prune juice contains more fluid and naturally occurring sorbitol – which is what helps draw water into the bowel.2
There's no one-size-fits-all answer but try starting with around 120ml (about half a cup) of prune juice a day. If you’ve been experiencing constipation regularly speak to your doctor first.
Yes, prune juice can usually be enjoyed during pregnancy as part of a balanced diet. Constipation is common during pregnancy, so staying hydrated and eating enough fibre can help support regular bowel movements. If constipation is persistent during pregnancy, or you're unsure what's causing it, speak to your midwife, GP or pharmacist.
According to the NHS, other diet and lifestyle tips to help with mild constipation are making sure to stay hydrated, consider increasing activity levels, go on more walks, eat a healthy balanced diet and include fruits that contain sorbitol such as apples, apricots, grapes (and raisins), raspberries and strawberries.13 You can also try gradually increasing fibre in your diet by adding some wheat bran, oats or linseed to your diet.
The final say
Prune juice has earned its reputation as one of the most popular drinks for supporting mild constipation and its unique combination of sorbitol, fluid and naturally occurring compounds helps explain why.
But while constipation tends to get all the attention, prune juice also contains nutrients such as potassium and plant compounds that can make it a useful addition to a balanced diet. Looking for more ways to ease constipation or wondering why your stomach is acting up on holiday? We’ve got you covered.
Disclaimer – This article provides informational advice and is not a substitute for medical care. Working with experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.
1. Liauw S, Saibil F. Sorbitol: Often forgotten cause of osmotic diarrhea. Canadian Family Physician [Internet]. 2019 Aug;65(8):557. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC6693595/
2. Koyama T, Nagata N, Nishiura K, Miura N, Kawai T, Yamamoto H. Prune Juice Containing Sorbitol, Pectin, and Polyphenol Ameliorates Subjective Complaints and Hard Feces While Normalizing Stool in Chronic Constipation: A Randomized Placebo-Controlled Trial. American Journal of Gastroenterology. 2022 Aug 12;117(10):1714–7.
3. Stacewicz-Sapuntzakis M, Bowen PE, Hussain EA, Damayanti-Wood BI, Farnsworth NR. Chemical Composition and Potential Health Effects of Prunes: A Functional Food? Critical Reviews in Food Science and Nutrition. 2001 Jul;41(4):251–86.
4. Nutritics.com. [cited 2026 Jun 25].
5. Wang DC, Peng XF, Chen WX, Yu M. The Association of Moisture Intake and Constipation among Us adults: Evidence from NHANES 2005–2010. BMC Public Health [Internet]. 2025 Jan 31;25(1). Available from: https://bmcpublichealth.biomedcentral.com/articles/10.1186/s12889-025-21346-x
6. Office. National Diet and Nutrition Survey 2019 to 2023: report [Internet]. GOV.UK. 2025. Available from: https://www.gov.uk/government/statistics/national-diet-and-nutrition-survey-2019-to-2023/national-diet-and-nutrition-survey-2019-to-2023-report
7. National Institutes of Health. Office of Dietary Supplements - Potassium [Internet]. Nih.gov. 2021. Available from: https://ods.od.nih.gov/factsheets/Potassium-Consumer/
8. American Heart Association. How potassium can help control high blood pressure [Internet]. [cited 2024 Sept 27]. Available from: https://www.heart.org/en/health-topics/high-blood-pressure/changes-you-can-make-to-manage-high-blood-pressure/how-potassium-can-help-control-high-blood-pressure
9. British Nutrition Foundation. Vitamins and minerals [Internet]. [cited 2024 Sept 24]. Available from: https://www.nutrition.org.uk/nutritional-information/vitamins-and-minerals/
10. NHS. B Vitamins and Folic Acid - Vitamins and Minerals [Internet]. NHS. 2020. Available from: https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-b/
11. Léotoing L, Wauquier F, Davicco MJ, Lebecque P, Gaudout D, Rey S, et al. The phenolic acids of Agen prunes (dried plums) or Agen prune juice concentrates do not account for the protective action on bone in a rat model of postmenopausal osteoporosis. Nutrition Research. 2016 Feb;36(2):161–73.
12. Pham-Huy LA, He H, Chuong Pham-Huy. Free Radicals, Antioxidants in Disease and Health. International Journal of Biomedical Science : IJBS [Internet]. 2008 Jun [cited 2025 Aug 12];4(2):89. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC3614697/
13. NHS. Constipation [Internet]. NHS. 2023. Available from: https://www.nhs.uk/conditions/constipation/
Related to this article
