Raisins are a great way to add some natural sweetness to baked goods, but they may also be helpful when you’re having a hard time pooping. Raisins are rich in fiber and sorbitol, two compounds known to aid bowel movements.
Constipation can be quite a frustrating condition. You may suffer from constipation from time to time, especially when traveling, and 16% of U.S. adults experience symptoms of constipation.
You’ll know you’re constipated when you experience these common symptoms:
- Having bowel movements less than 3 times a week
- Straining or having difficulty defecating
- Having lumpy, dry, or hard stools
- It feels like all the stool isn’t coming out.
- feel pain when defecating
These unpleasant symptoms may lead you to seek dietary help, such as adding raisins to your daily diet. Learn why raisins relieve constipation and help your digestive system, and other foods you can try to get your bowel movements back on schedule.
Why raisins help with bowel movements
fiber
Raisins are rich in dietary fiber, which helps relieve constipation. One cup of raisins contains over 7 grams of dietary fiber.
If a patient complains of long-term constipation, doctors often recommend eating more fiber. Constipated stool is dry and difficult to push out of the body. Fibers can solve that problem due to their natural composition.
There are two types of dietary fiber: soluble and insoluble. The first dissolves in digestive fluids and turns into a gel-like substance that absorbs water from cells along the gastrointestinal tract. The colon uses excess water to soften stool and make it easier to pass. Insoluble fiber increases stool volume and helps food pass through the gastrointestinal (GI) tract faster. Raisins accomplish this because they are high in dietary fiber. Eating them will also help you meet your daily recommended 25 to 34 grams of fiber.
Sorbitol
Sorbitol is a natural sugar alcohol that acts as a laxative and is found in foods such as raisins. When sorbitol enters the highly acidic juices in the stomach, acid levels convert the sorbitol molecules into water-soluble chelates, which draw water from the stomach’s lining cells.
Research has shown that sorbitol draws large amounts of water into the large intestine, stimulating bowel movements. Sorbitol can be useful as an addition to your diet to resume your normal bowel schedule, as not having enough water to soften stool increases the risk of constipation.
It is worth noting that some people are more sensitive to sorbitol than others. So, try consuming small amounts of foods that are naturally rich in sorbitol to test how your digestive system handles its water-absorbing properties.
polyphenol
Probiotics aren’t the only way to support your gut bacteria. Whether you take probiotics daily or not, raisins can provide your digestive system with what it needs without adding much to your budget.
Raisins are an excellent source of polyphenols, natural compounds that stimulate the growth of the gut microbiome. When your intestines have a hard time digesting and fermenting food, constipation can occur more frequently. Eating more raisins provides the intestines with essential polyphenols, which promotes efficient disposal of waste products.
Other foods that help with constipation
If you suffer from constipation, you’re probably looking for multiple ideas to stimulate bowel movements. Raisins relieve constipation, but you can also consume the following foods to achieve softer, easier poop.
conclusion
Raisins can help relieve constipation by adding soluble fiber, sorbitol, and polyphenols to your daily diet. It’s a healthy food that can be snacked on or incorporated into other meals. If you don’t like raisins, don’t worry. There are many other foods that can make you poop, including prunes, figs, apples, sweet potatoes, spinach, and oats, to name a few.
