If common natural remedies aren’t helping with stubborn constipation, holistic health nutritionist and diabetes educator Khushi Chhabra suggests turning to a humble, overlooked superfood: prunes (dried plums). She states that prunes are the “number one best food for constipation,” outperforming popular choices like chia seeds and psyllium husk.
🔑 Why Prunes Are the Gut Superfood
Prunes offer a dual-action mechanism for constipation relief, making them effective and fast-acting:
| Benefit | Mechanism | Description |
| Fibre Powerhouse | Soluble & Insoluble Fibre | Rich in both types of fibre, prunes feed the gut microbiome, add bulk to stool, and help regulate bowel movements. |
| Natural Sorbitol | Osmotic Laxative | The natural sugar alcohol sorbitol is poorly absorbed. It draws water into the gut, softening the stool and making it much easier to pass. Khushi claims this works “better than Isabgol.” |
| Gut Barrier Support | Polyphenols | Prunes are packed with polyphenols that help build a healthy gut lining and diversify the gut microbiota for overall better digestive health. |
| Nutrient Dense | Vitamin K, Boron, Potassium | These nutrients not only support healthy bowel movements but also benefit bone health and heart function. |
✅ Safe for Everyone, Including Diabetics
Khushi Chhabra emphasizes the safety and versatility of prunes across different populations:
- Adults and Children: The remedy is safe for both adults and children, though portion sizes should be adjusted (e.g., typically 1-2 prunes for children and 4-6 for adults).
- Diabetics: Prunes are safe for people with diabetes because they possess a low glycemic index, which ensures a slower release of sugar into the bloodstream.
🥣 How to Consume Prunes for Relief
For best results and maximum efficacy, the nutritionist recommends a simple preparation method:
“Simply soak two to three prunes overnight and have them first thing in the morning.”