Psyllium is especially high in a type of fiber called mucilage, which absorbs and holds water, causing it to swell and supplying the necessary bulk for regularity. Its a soluble fiber-meaning it dissolves in water-and must be taken with fluids. Psyllium, derived from plant husks, is commonly recommended by physicians for constipation relief and sold under a variety of brands. Study participants rated psyllium and prunes equally palatable, and both were safe and well tolerated.
Dried plums (prunes) have been traditionally used for constipation, but they have not been scientifically studied for this effect.Īs recently as last October the European Food Safety Authoritys (EFSA) Panel on Dietetic Products, Nutrition and Allergies rejected a proposed health claim for prunes and bowel function, citing insufficient scientific evidence. Rao: There is an unmet need for natural, safe alternatives. In any case, the need for an effective constipation treatment thats well-tolerated is no joking matter, according to Dr. Participants might have heard that prunes are good from their grandmothers and could have been influenced to think that they would be really a good remedy. Indeed, prunes reputation could have been a factor in the results, he cautions, since obviously the study could not be double-blinded-that is, participants had to know when they were getting prunes rather than psyllium. Russell, MD, professor emeritus at Tufts Friedman School, comments, Prunes have been an old-fashioned remedy for a long time so Im not surprised at these results. Measures of stool consistency also improved more when subjects were consuming prunes. Participants kept diaries of symptoms and their success in relieving constipation.Īlthough both supplements increased the number of complete bowel movements, the use of dried plums produced a greater increase than psyllium. Each regimen was followed for three weeks, with a one-week washout period in-between. Participants received a total of 6 grams of daily fiber from either 50 grams of dried plums (1.76 ounces, or about 5 to 6 prunes) eaten twice a day or 11 grams of psyllium (1 tablespoon, such as Metamucil) taken in water twice a day.
In a randomized control crossover trial funded by the California Dried Plum Board but conducted independently at the University of Iowa, Satish Rao, MD, PhD, and colleagues recruited 40 constipated men and women, average age 38. New research demonstrates that prunes (dried plums) are more effective than psyllium fiber in combating constipation. Long the object of jokes, prunes may now have the last laugh.
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