For centuries, prunes, raisins, dried figs, and other dried fruits have had a reputation for easing digestive troubles. Now, modern science has stepped in to reaffirm these age-old beliefs with solid data.
A newly conducted clinical trial has demonstrated that incorporating certain dried fruits into the diet can significantly improve symptoms of chronic constipation — and the study used an unusual but effective method to measure its results: stool weight.
Presented this week at a digestive disease conference, the findings have not yet undergone peer review, but they suggest that dried fruits containing both dietary fiber and sorbitol — a naturally occurring carbohydrate that lends fruits their sweetness — can have a meaningful impact on those suffering from chronic constipation.
A Simple Dietary Addition That Can Boost Quality of Life
Constipation is more than just an occasional inconvenience for some people; it can severely impact daily comfort, mood, and overall well-being.
“Living with constipation can have a large impact on quality of life, but we found that a half-cup [about 3 ounces (oz)] of mixed dried fruits per day can offer a real benefit,” says study author Simon Steenson, PhD, a postdoctoral research associate in the nutritional sciences department at King’s College London.
While chronic constipation is often treated with fiber supplements, laxatives, and other medications, the study’s results suggest a simple dietary adjustment might help alleviate symptoms naturally. “Finding ways to get more dried fruit and some fruit juices into your diet could be a simple step towards improving your constipation,” says Dr. Steenson.
Measurable Improvements in Just Four Weeks
The clinical trial recruited 150 adults aged between 18 and 65, all of whom met the medical criteria for functional constipation. According to guidelines, this condition is characterized by having fewer than seven bowel movements per week, with at least one-quarter of those being small, hard stools that are difficult to pass.
Before the trial began, participants reported consuming less than 30 grams (approximately 1 ounce) of dietary fiber per day, with an average intake of about half an ounce. This falls well below recommendations from the 2020–2025 Dietary Guidelines for Americans, which suggest adults consume between 22 and 34 grams of fiber daily, depending on age and sex.
Participants were randomly assigned to one of three groups:
- A group consuming a daily portion of just over 3 ounces of dried fruits, including prunes, raisins, and apricots.
- A group receiving fruit juices made from the same fruits, in volumes calibrated to match the dried fruits in sorbitol and calorie content.
- A placebo group given a fruit-flavored syrup designed to match the other two in calorie count but without the active ingredients.
Over a period of four weeks, data was collected not only on participants’ bowel habits but also through food diaries and activity tracking. Although analysis of the physical activity data is ongoing, Dr. Steenson notes, “This could be important, as being more active can help with constipation, so we will see soon if this might have been a factor.”
Notable Increases in Stool Weight and Bowel Frequency
At the study’s conclusion, results showed that the group consuming dried fruit experienced the most substantial improvement. The average weight of their stools increased by more than 21 grams per day — a stark contrast to the placebo group, which saw an average increase of only 1.6 grams.
Additionally, those in the dried fruit group averaged 1.3 more complete bowel movements per week than the placebo group. Dr. Steenson elaborated on this outcome, saying, “What this means is that they passed more stools where they felt they had completely emptied their bowels, and that more of these stools were passed naturally, without the need for laxatives or any digital maneuvers [using fingers].”
Interestingly, the participants consuming fruit juice also experienced improvements in bowel movement frequency and completeness, though their stool weight increase was roughly 8 grams less per day than those in the dried fruit group. Moreover, juice drinkers reported more frequent stomach gurgling as a side effect.
The Science Behind Dried Fruit’s Effectiveness
Kyle Staller, MD, director of the Gastrointestinal Motility Laboratory at Massachusetts General Hospital in Boston, praised the study for reinforcing the digestive benefits of fruit. “This trial suggests that when it comes to the way in which dried fruit improves bowel movements, it’s likely the combination of fiber and sorbitol that drives the benefit,” says Dr. Staller, who was not involved in the research.
Fiber aids digestion by absorbing water, bulking up stools, and making them easier to pass, while sorbitol functions as a mild, natural laxative by drawing water into the intestines, softening the stool. The researchers also pointed out that fermentation of fiber and sorbitol by gut bacteria could result in microbiome changes that further support healthy bowel function.
Objective Evidence Over Subjective Reports
While many participants reported improvements in symptoms such as reduced abdominal pain and less time spent in the bathroom, these self-reported outcomes were not significantly different between groups. This highlights why the study’s primary measurement — stool weight — was so valuable.
“Some measures are subjective, based on how the participants felt during the study,” says Dr. Steenson. “This is why we also measured stool weight, as this is a ‘hard end point’ that is more objective.”
Dried Fruits Are Helpful — In Moderation
Despite the clear benefits, both Dr. Steenson and Dr. Staller caution against overindulgence.
“Specific compounds [in dried fruits] are known to draw water into the bowels and sometimes create more gas, bloating, and discomfort,” says Dr. Staller. “Too much of a good thing can definitely lead to unpleasant symptoms, even pushing people toward diarrhea. These potential side effects are especially magnified in people suffering from irritable bowel syndrome.”
To avoid digestive discomfort while still reaping the benefits, Dr. Steenson recommends adding dried fruits gradually to one’s diet. He offers several practical suggestions for incorporating them:
- Add dried fruits to breakfast cereals or oatmeal.
- Carry a small container of dried fruit as an easy, on-the-go snack.
- Create homemade trail mix with dried fruit, nuts, and seeds.
- Slowly increase the intake of other fiber-rich foods like fresh fruits, vegetables, legumes, and whole grains.
“Whatever works for you — boosting your fiber intake is a great way to take care of your health,” he says.
A Simple, Natural Solution for Digestive Health
The study provides compelling evidence that a modest, daily intake of mixed dried fruits can significantly improve chronic constipation, offering a safe, accessible, and natural alternative to medications. While moderation is key to avoiding digestive discomfort, adding a little dried fruit to your daily routine may be an easy and enjoyable step toward better gut health.
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