Do Dates Make You Poop Like Prunes? A Digestive Comparison

When it comes to natural remedies for constipation, prunes have long held the crown as the go-to solution. But lately, dates have been stepping into the spotlight as a potential digestive aid. Both these sweet dried fruits have devoted fans claiming they're nature's laxatives, but do dates actually make you poop like prunes do? Let's dive into the sticky details of these two popular dried fruits and see how they compare when it comes to keeping things moving.

The Science Behind Fruit-Induced Bowel Movements

Before we compare dates and prunes specifically, it's helpful to understand why certain fruits affect our digestive system. The primary factors that influence how a food impacts our bowel movements include fiber content, natural sugars, specific compounds, and water-drawing properties.

Dietary fiber, particularly insoluble fiber, adds bulk to stool and helps it move more quickly through the digestive tract. Meanwhile, certain natural sugars and compounds can have a mild laxative effect by drawing water into the intestines or gently stimulating intestinal contractions.

The timing of consumption also plays a significant role in how fruits affect digestion. Consuming fiber-rich fruits on an empty stomach typically accelerates their passage through the digestive system, potentially enhancing their laxative effects. Hydration levels are equally important; the colon will extract water from stool if the body is dehydrated, potentially counteracting the beneficial effects of even the most fiber-rich fruits. This is why healthcare professionals often recommend increasing water intake alongside dietary fiber to optimize digestive health.

The Prune's Digestive Reputation

Prunes (dried plums) have earned their reputation as nature's laxative for good reason. They contain about 7 grams of fiber per 100 grams, but their digestive benefits go beyond just fiber. Prunes contain sorbitol, a sugar alcohol that isn't fully digested and draws water into the colon, softening stool and stimulating bowel movements.

Additionally, prunes contain phenolic compounds that may stimulate intestinal contractions. This one-two punch of fiber and natural laxative compounds makes prunes particularly effective for relieving constipation, with multiple clinical studies backing their efficacy.

Research has shown that prunes may have prebiotic properties as well, promoting the growth of beneficial gut bacteria. A 2011 study published in Alimentary Pharmacology and Therapeutics found that participants consuming 100g of prunes daily for three weeks experienced significantly improved stool frequency and consistency compared to those consuming psyllium husk, another common fiber supplement. The fermentation of prunes' fiber by gut bacteria produces short-chain fatty acids that nourish colon cells and further enhance digestive health, creating a comprehensive digestive support system that few other fruits can match.

Date's Digestive Profile

Dates, particularly Medjool and Deglet Noor varieties, are fiber powerhouses, containing approximately 7-8 grams of fiber per 100 grams. This high fiber content certainly contributes to their potential laxative effect. Dates also contain natural sugars like fructose, glucose, and sucrose, which can help draw water into the digestive tract.

However, dates don't contain significant amounts of sorbitol like prunes do. This key difference might explain why, despite their impressive fiber content, dates don't typically produce the same pronounced laxative effect as prunes for most people.

Head-to-Head Comparison: Dates vs. Prunes

When comparing these two dried fruits for their effects on digestion, several factors come into play: fiber content, specific compounds, sugar content, and practical considerations for consumption.

Fiber Content and Type

Both dates and prunes are fiber-rich, but the type of fiber matters. Prunes contain both soluble and insoluble fiber, with a good balance that seems particularly effective for constipation relief. Dates contain slightly more total fiber than prunes, but the specific composition may not be as optimally balanced for laxative effects.

The insoluble fiber in both fruits adds bulk to stool, while the soluble fiber forms a gel-like substance that softens stool. However, research suggests that the specific fiber composition in prunes may be more effective at increasing stool weight and frequency.

Special Compounds and Sugars

The biggest difference between dates and prunes lies in their special compounds. Prunes contain sorbitol and phenolic compounds that actively promote bowel movements. A typical serving of prunes (about 5-6 prunes) contains around 3 grams of sorbitol, which is enough to have a noticeable laxative effect in many people.

Dates, while rich in antioxidants and phytonutrients, don't contain significant amounts of sorbitol or other compounds with known laxative properties. This fundamental difference explains why prunes typically have a more reliable and pronounced effect on bowel movements than dates do.

Practical Considerations

From a practical standpoint, both fruits are convenient, portable, and require no preparation. Prunes have a more intense flavor that some find less palatable than the caramel-like sweetness of dates. However, dates are significantly higher in calories and sugar, which might be a consideration for those watching their caloric intake or blood sugar levels.

For those with sensitive digestive systems, starting with small amounts of either fruit is advisable. Some people find that prunes can cause gas and bloating due to their sorbitol content, while dates might be better tolerated but less effective for constipation relief.

Who Might Benefit from Dates or Prunes?

Different digestive needs might call for different natural remedies. Understanding who might benefit most from each fruit can help you make the right choice for your situation.

Occasional Constipation Relief

For occasional constipation, prunes are likely the more effective choice. Research has shown that consuming about 100 grams of prunes (approximately 10-12 prunes) daily significantly improves stool frequency and consistency in people with constipation. The effect is often noticeable within days.

Dates may help with mild constipation due to their fiber content, but they typically don't work as quickly or as effectively as prunes for most people. If you're dealing with stubborn constipation, prunes are probably your better bet.

Digestive Health Maintenance

For general digestive health maintenance rather than acute constipation relief, dates can be an excellent addition to your diet. Their fiber content supports overall gut health and regular bowel movements when consumed as part of a balanced diet. Plus, their delicious taste makes them an easy addition to meals and snacks.

For those with sensitive digestive systems who find prunes too strong, dates might be a gentler alternative. This is particularly true for people with irritable bowel syndrome (IBS) who may react negatively to the sorbitol in prunes. In fact, for those following a low FODMAP diet to manage IBS symptoms, small portions of certain date varieties might be better tolerated than prunes.

Speaking of digestive sensitivities, many people with gut issues find that supplementing with specially formulated products can help. Casa de Sante offers low FODMAP certified, gut-friendly protein powders and digestive enzymes that can complement a diet rich in natural foods like dates. Their prebiotic and probiotic supplements can further support digestive health without triggering symptoms in sensitive individuals.

Incorporating Dates and Prunes Into Your Diet

If you're looking to harness the digestive benefits of either fruit, there are numerous delicious ways to incorporate them into your daily routine beyond just eating them plain.

Breakfast Ideas

Both dates and prunes make excellent additions to morning oatmeal, yogurt parfaits, or smoothies. Try chopping a few dates or prunes and adding them to your breakfast bowl for a sweet fiber boost. You can also blend them into smoothies—prunes pair particularly well with chocolate or coffee flavors, while dates complement banana and cinnamon beautifully.

For a gut-friendly breakfast that's both delicious and effective, consider a protein-rich smoothie made with Casa de Sante's low FODMAP protein powder, a few dates, some lactose-free yogurt, and a splash of almond milk. The combination of protein and fiber provides sustained energy while supporting digestive health.

Snack and Dessert Options

Both fruits make satisfying snacks on their own or paired with a small handful of nuts for a balanced energy boost. For a simple dessert, try stuffing dates with a small amount of nut butter and a sprinkle of sea salt—the sweet-salty combination is irresistible.

Here's a gut-friendly energy ball recipe that incorporates dates without triggering digestive discomfort:

Low FODMAP Date Energy Balls

A perfect on-the-go snack that provides fiber and energy without digestive distress.

Ingredients:

• 1 cup gluten-free rolled oats
• ½ cup natural peanut butter
• 8 Medjool dates, pitted (stick to this amount for low FODMAP serving)
• 2 tablespoons chia seeds
• 1 tablespoon maple syrup
• ¼ teaspoon cinnamon
• Pinch of salt

Instructions:

1. Place all ingredients in a food processor and pulse until well combined.
2. If mixture seems too dry, add a teaspoon of water at a time until it holds together when pressed.
3. Roll into 12-15 balls, about 1 inch in diameter.
4. Refrigerate for at least 30 minutes before enjoying.
5. Store in an airtight container in the refrigerator for up to a week.

Prep Time: 15 minutes

Chill Time: 30 minutes

Yield: 12-15 energy balls

Cuisine: American/Health Food

The Bottom Line: Do Dates Make You Poop Like Prunes?

While both dates and prunes can support digestive health due to their fiber content, prunes generally have a more pronounced laxative effect than dates. This is primarily due to prunes' sorbitol content and specific phenolic compounds that dates simply don't contain in significant amounts.

If you're specifically looking for constipation relief, prunes are likely the more effective choice. However, dates can still contribute to overall digestive health and may help maintain regularity when consumed as part of a balanced, fiber-rich diet. For those with sensitive digestive systems, dates might be better tolerated, especially when consumed in appropriate portions.

Remember that individual responses to foods vary greatly. Some people might find dates just as effective as prunes for their digestive needs, while others might notice little effect from either fruit. The key is to listen to your body, stay hydrated (essential for fiber to work effectively), and consider consulting with a healthcare provider if you experience persistent digestive issues. For those with chronic digestive conditions, personalized approaches like Casa de Sante's meal plans and digestive supplements might provide additional support alongside a thoughtfully constructed diet.