Struggling with constipation? Before reaching for laxatives, you might want to try a natural remedy that dietitians have been quietly recommending for years: fruit lax.
What is Fruit Lax?
Fruit lax is a natural mixture of dried fruits that can include any combination of prunes, dates, figs, apricots, and raisins. Prunes are the most common fruit in fruit lax and typically make up the largest proportion of the mixture since they’re particularly effective at improving constipation and have the most research behind them.
The dried fruits are cooked in prune juice, orange juice or grape juice until soft, forming a kind of fruit compote, and then blended into a fruity paste.
How Does Fruit Lax Work?
There are various mechanisms behind the constipation-busting effect of fruit lax:
- Natural Sugars: The natural polyols (ie sugar alcohols) and fructose in dried fruit pull water into the gut which triggers intestinal motility and softens stool, thereby making it easier to pass.
- Dietary Fibre: Dried fruits are good sources of fibre which adds bulk to stool and promotes gut motility.
- Polyphenols: Polyphenols are natural compounds in plant foods that have positive effects on the gut microbiome, such as increasing beneficial bacteria like lactobacillus and bifidobacteria.
The most well-supported mechanism for fruit lax and dried fruits is the effect of the polyols, but researchers suspect there’s a synergistic effect among the various components.
How Much Fruit Lax Should You Eat for Constipation?
Start with 1 Tbsp daily and increase to 2 Tbsp daily as needed.
Prunes, dates, raisins, figs and dried apricots are high FODMAP due to the concentration of polyols. Therefore, if you think it contributes to bothersome gas or bloating but you find it improves your constipation, try reducing your portion a bit, or eating it on alternating days.
Ways to Add Fruit Lax to Your Diet
Here are some ways to add fruit lax to your diet:
- Stir it into oatmeal or a quinoa parfait.
- Spread it on a blueberry flax muffin for a serious constipation-fighting snack.
- Mix it into plain yogurt.
- Blend it into smoothies.
- Spread it on toast, crackers, or rice cakes.
- Add it to vanilla or chocolate ice cream (prunes and chocolate are a delicious combination!).
- Make a peanut butter and fruit lax sandwich.
- Spread it onto fluffy blueberry pancakes.
Fruit Lax with Prunes, Figs and Apricots
Ingredients
- 3/4 cup 100% real orange juice or prune juice if you prefer
- 1/2 cup prunes, chopped
- 1/4 cup dried frigs, chopped
- 1/4 cup dried apricots, chopped
Instructions
- Add all ingredients to a medium saucepan and cook over medium heat for 20 minutes or until fruit is very soft.
- Add the cooked compote to a food processor and blend until smooth.
Notes
Fruit Lax with Prunes, Dates and Coconut
Ingredients
- 3/4 cup orange juice or prune juice
- 1/2 cup prunes, chopped
- 1/2 cup dates, chopped
- 1/4 cup sweetened coconut
Instructions
- In a medium saucepan, add orange juice, prunes and dates and cook over medium heat for 10 minutes.
- Add coconut and cook for another 10 minutes until fruit is very soft.
- Add fruit compote to food processor and blend until smooth.
Notes
Thanks so much for stopping by, and happy noshing!
xoAndrea, RD
