If you’re tired of waking up bloated or backed up, there’s one late-night sip that could gently nudge your digestive system into action by sunrise: prune juice.
While it might sound like your grandmother’s remedy, science backs it up—this humble drink is a powerhouse when it comes to natural constipation relief. Thanks to a trifecta of sorbitol, soluble fiber, and hydration, prune juice works overnight to soften stool and get things moving.
Sorbitol, a natural sugar alcohol found in prunes, draws water into your intestines, which helps ease things along without harsh side effects. Combine that with pectin, a type of soluble fiber, and you’ve got a digestion-friendly drink that can increase stool frequency and reduce the strain that often comes with chronic constipation. Just 2–4 ounces a night can make a difference.
It’s easy to work into your routine: sip it plain, mix it into a smoothie, or pour it over ice with sparkling water for a bedtime mocktail. Plus, with nearly 3 grams of fiber per cup, it’s one of the few beverages that pulls real weight in the fiber department.
That said, if you’re sensitive to FODMAPs or have IBS, prune juice might backfire, causing bloating or diarrhea—so talk to a dietitian if you’re unsure.
Fiber + fluid = happy bowels. And prune juice has both. So the next time you’re eyeing a nighttime snack, swap it for a glass of prune juice. You just might wake up feeling… lighter.
