About the Author Daryl Stubbs—6-time “Best Massage and Rehab Clinic” winner (Community Votes) and founder of Sync Therapy. With 12 years’ experience and 10,000+ treatment hours, he blends manual therapy with evidence-based gut-health and lifestyle coaching, helping clients on-site and online worldwide move better, feel better, and live their best.

Prunes vs. Dates for Constipation: Do Dates Make You Poop? (2025)

Many people ask, “Are dates good for constipation?” or “Do dates make you poop?” While prunes are famous for providing relief, dates are also a powerful natural remedy. We’ll compare them to help you choose the best fruit for your digestive health.

Key Takeaways: Prunes vs. Dates

Best for Constipation: Prunes are generally more effective for constipation because they contain high levels of sorbitol, a natural laxative.
Do Dates Help With Constipation? Yes, dates help with constipation because they are an excellent source of dietary fiber, which adds bulk to stool and promotes regularity.
Nutritional Powerhouses: Beyond digestion, prunes support bone health with Vitamin K, while dates are packed with potassium for heart health and anti-inflammatory compounds.
How Many to Eat: Start with a single serving (4-5 prunes or dates) and drink plenty of water to avoid digestive discomfort.

1. Understanding Constipation
2. Nutritional Profiles: Prunes vs. Dates
3. Prunes vs. Dates for Constipation: Which is a Better Laxative?
4. How Many Dates or Prunes to Eat for Constipation
5. Deeper Dive: Health Benefits of Each Fruit
6. How to Add Prunes and Dates to Your Diet
7. Frequently Asked Questions

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1. Understanding Constipation

A split image showing a bowl of prunes on one side and a bowl of dates on the other, comparing them for constipation relief.

Constipation is a common digestive problem that occurs when stool moves too slowly through the colon. The longer it stays, the more water is absorbed, making it hard, dry, and difficult to pass. This can lead to discomfort, bloating, and pain.

Common Causes of Constipation

Low Fiber Diet: Fiber adds bulk to stool, making it easier to pass. Learn how to adjust to a high-fiber diet.
Dehydration: Water helps soften stool. A lack of it is a primary cause.
Lack of Physical Activity: A sedentary lifestyle can slow down the digestive system.
Stress: Psychological stress can directly impact digestive function.
Medications: Certain painkillers and antidepressants can cause constipation as a side effect.
Underlying Conditions: Issues like Irritable Bowel Syndrome (IBS) or hypothyroidism can contribute.

2. Nutritional Profiles: Prunes vs. Dates

Both prunes and dates are nutritious fruits, but their profiles differ in ways that are important for digestive health. Here’s a quick look at what a typical serving provides.

Prunes (4-5 fruits)

A close-up shot of dried prunes in a bowl, highlighting their texture.

~100 calories
~2 grams of fiber
~22 grams of carbs
Key Nutrients: High in Vitamin K, Vitamin A, Potassium, and Iron.
Special Component: Contains a high amount of sorbitol.

Dates (3-4 fruits)

A bowl of medjool dates, illustrating the answer to the question do dates make you poop.

~120 calories
~3 grams of fiber
~30 grams of carbs
Key Nutrients: High in Potassium, with some Calcium and Magnesium.
Special Component: Contains tannins, which can soothe digestion.

3. Prunes vs. Dates for Constipation: Which is a Better Laxative?

When it comes to constipation relief, one fruit has a clear advantage. While both are beneficial, the difference between prunes and dates lies in their unique compounds. Here’s a head-to-head comparison to determine if dates are a laxative like prunes.

Feature	Prunes	Dates
Primary Benefit	Excellent for constipation due to sorbitol content.	Good for general digestive health and fiber intake.
Fiber Content (per serving)	Good (~2g)	Slightly Higher (~3g)
Sorbitol Content	High (Natural Laxative Effect)	Very Low / Negligible
Key Differentiator	Sorbitol draws water into the colon, softening stool.	Fiber adds bulk; tannins can soothe the gut.

The Verdict: Are Dates or Prunes Better for Constipation?

For direct and effective constipation relief, prunes are the superior choice. Their high sorbitol content provides a natural laxative effect that dates cannot match. So, while dates help constipation with their fiber, prunes are a more potent natural laxative. Find out more about how certain foods make you poop.

A person holding a handful of dates, questioning if dates are good for constipation.

4. How Many Dates or Prunes to Eat for Constipation

Getting the serving size right is key to achieving relief without causing digestive upset. Here’s a simple guideline:

Recommended Daily Serving

Start with one serving per day, which is about 4-5 prunes or 3-4 dates. This amount is typically enough to provide a beneficial amount of fiber and, in the case of prunes, sorbitol. Always accompany your serving with a large glass of water to help the fiber and sorbitol work effectively. You can adjust the amount based on your personal tolerance.

5. Deeper Dive: Health Benefits of Each Fruit

Health Benefits of Prunes

Digestive Health: The combination of fiber and sorbitol makes them a powerhouse for promoting regularity.
Bone Health: High in Vitamin K, which is essential for calcium absorption and bone mineral density, potentially helping to prevent osteoporosis.
Antioxidant Properties: Rich in antioxidants that protect the body against cellular damage from free radicals.

Health Benefits of Dates

Heart Health: The high potassium content helps regulate blood pressure and can reduce the risk of heart disease.
Anti-Inflammatory Properties: Contain compounds like flavonoids and carotenoids that help fight chronic inflammation.
Energy Boost: Their natural sugars provide a quick source of energy, making them a great pre-workout snack.

6. How to Add Prunes and Dates to Your Diet

Both fruits are versatile and easy to incorporate into your daily meals and snacks.

As a Snack

Enjoy a small handful on their own, or pair them with nuts or cheese for a balanced snack.

In Breakfast

Chop and add them to oatmeal, yogurt, or cereal for a natural sweetness and fiber boost.

In Cooking & Baking

Use them as a natural sweetener in muffins, energy bars, or even in savory dishes like salads and grain bowls. Check out our gut health recipes for more ideas.

In Smoothies

Blend one or two into your favorite smoothie for added fiber and a rich, caramel-like flavor.

7. Frequently Asked Questions

Will dates make you poop?

Yes, for most people. Dates are high in insoluble fiber, which adds bulk to stool and helps it move through your digestive system. While they aren’t as potent a laxative as prunes, they definitely help promote regular bowel movements.

Do dates constipate you?

It’s highly unlikely. Because of their high fiber content, dates almost always help relieve constipation rather than cause it. However, eating a very large amount without drinking enough water could potentially slow things down, which is why moderation is key.

Are dates and prunes the same thing?

No, they are different fruits. Prunes are dried plums, while dates are the fruit of the date palm tree. They have different nutritional profiles and tastes.

Final Thoughts: Your Path to Better Digestion

Both prunes and dates are effective natural tools for supporting your digestive system. For targeted constipation relief, the high sorbitol content in prunes makes them the more powerful choice. However, if you’re wondering if dates help constipation, the answer is a resounding yes, thanks to their excellent fiber content.

The best approach is to listen to your body. Incorporate these nutritious fruits into your diet in moderation, stay hydrated, and enjoy the journey to a healthier, more regular digestive system.

Daryl Stubbs, RMT, CAT(C) — Sync Massage Therapy

About Daryl Stubbs, RMT, CAT(C)

Award-winning Registered Massage Therapist & Certified Athletic Therapist in Greater Victoria, BC. Owner of Sync Massage Therapy. I blend hands-on expertise with evidence-based modalities like PEMF and red-light therapy to help clients recover, manage chronic pain, and perform at their best.

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