The #1 Late-Night Snack to Help You Poop in the Morning
You’re lying in bed, scrolling through your phone, and suddenly it hits you—you haven’t had a good bowel movement all day. We’ve all been there. Sometimes, your digestive system just doesn’t cooperate, and it can leave you feeling bloated and uncomfortable. But what if I told you there’s a simple, natural late-night snack that could help you wake up to a smooth, effortless trip to the bathroom? If you’re tired of waiting for that morning bowel movement, I’ve got a snack for you—prunes.
Prunes may not seem glamorous, but trust me, they’re super helpful for your digestive health. Not only are they packed with fiber, but they also have natural compounds that act like a gentle laxative, helping to keep things moving.
Prunes: Nature’s Gentle Laxative That Can Relieve Your Constipation
If you’re looking for a snack that’ll do more than just curb your late-night cravings, prunes are where it’s at. Prunes, which are basically dried plums, are loaded with both soluble and insoluble fiber. Soluble fiber softens your stool, while insoluble fiber adds bulk, helping it move smoothly through your intestines. But that’s not the only thing prunes have going for them.
These little fruits contain sorbitol, a type of sugar alcohol that acts as a mild laxative. Sorbitol draws water into your stool, making it easier to pass. Several studies have shown that sorbitol is a key player in relieving constipation significantly because it adds moisture and bulk, making your bowel movements less painful.
Why Prunes Are the Perfect Late-Night Snack for Your Digestive Health
You might wonder why prunes work best as a late-night snack. Here’s the thing: When you snack on prunes before bed, you give your body several hours to process their high fiber content. This timing allows the sorbitol and fiber to do their thing overnight so that by morning, your digestive system is primed and ready to go.
Experts say that eating prunes before bed gives your digestive system a natural boost without resorting to over-the-counter laxatives, which can sometimes be harsh or habit-forming. Prunes work slowly and naturally, allowing your body to wake up ready for a smooth, comfortable bowel movement.
How Many Prunes Should You Eat Before Bed to Encourage Morning Poop?
You don’t need to go overboard with prunes to get the benefits. Typically, eating 5 to 6 prunes before bed is enough to see a difference by morning. This small serving provides about 3 to 4 grams of fiber and a good dose of sorbitol, helping to stimulate your bowels.
Now, if you’ve never eaten prunes before, I’d recommend starting with just a few—maybe 3 or 4—until you see how your body reacts. Some people can be more sensitive to sorbitol, so you’ll want to avoid eating too many at once, or you might find yourself in the bathroom sooner than expected.
Other Benefits of Eating Prunes Besides Promoting Regular Bowel Movements
Of course, prunes don’t just help you poop. They come with a whole bunch of other health benefits. For one, they’re packed with antioxidants, which help reduce inflammation and may even lower your risk of chronic diseases like heart disease and cancer. Plus, according to research, they’re rich in vitamins and minerals, including potassium, which helps maintain healthy blood pressure.
Prunes also promote bone health. According to a 2022 study, eating prunes regularly has been shown to increase bone density and reduce the likelihood of osteoporosis, especially in postmenopausal women. That’s because prunes contain nutrients like vitamin K, magnesium, and boron, all of which play a role in bone strength.
What Should You Avoid Eating at Night if You’re Struggling With Constipation?
While prunes are a great late-night snack for relieving constipation, there are certain foods you might want to avoid at night if you’re trying to improve your bowel movements. Foods that are low in fiber, like white bread, pasta, or sugary snacks, can slow down your digestion and make constipation worse. Fried foods, dairy products, and red meat can also contribute to constipation, as they take longer to digest and don’t add much bulk to your stool.
Instead, focus on high-fiber, plant-based foods that will support your digestive system overnight. And, of course, don’t forget to stay hydrated. Drinking a glass of water with your prunes will only enhance their effectiveness by adding even more moisture to your stool.
How to Make Prunes More Enjoyable as a Late-Night Snack
I get it—prunes aren’t exactly the most exciting snack. But with a little creativity, you can make them a lot more enjoyable. Try chopping them up and mixing them into some yogurt or oatmeal for a satisfying, fiber-rich treat. You could also blend them into a smoothie with some other fiber-rich fruits, like apples or pears, to really give your digestive system a boost.
Another option is to eat dried prunes dipped in a bit of dark chocolate or peanut butter. This not only makes them tastier but adds healthy fats and more fiber to your snack. Plus, dark chocolate is a great source of magnesium, which can also help keep your bowels moving.
What to Do if Prunes Aren’t Enough to Get You Going
If you’ve been eating prunes consistently and still aren’t seeing the results you want, it might be time to talk to your physician. Chronic constipation can be a sign of an underlying health issue, such as irritable bowel syndrome (IBS), hypothyroidism, or even certain neurological conditions. Your doctor may recommend additional treatments, such as fiber supplements, probiotics, or even prescription medications if necessary.
Additionally, it’s important to look at your overall lifestyle. Are you getting enough exercise? Lack of physical activity can slow down your digestion. Are you staying hydrated throughout the day? Dehydration is one of the most common causes of constipation, and simply drinking more water can be helpful.
The Takeaway: Prunes Are the #1 Late-Night Snack to Help You Poop in the Morning
When it comes to finding a natural, gentle way to keep your digestion on track, prunes are your best bet. Not only are they loaded with fiber and sorbitol, but they also offer a host of other health benefits, from improved bone health to lower blood pressure.
For an effective way to relieve constipation overnight, simply eat a few prunes before bed. They’ll work their magic while you sleep, so you can wake up to a more comfortable, regular bowel movement in the morning.
Just remember—if you’re still having trouble despite trying prunes, or if constipation becomes a chronic issue, talk with your doctor.
