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Raisinsare a great way to add natural sweetness to your baked goods, but they may also be helpful when you’re struggling to poop. Raisins are rich in fiber and sorbitol, two ingredients known to help with bowel movements.
Constipation can be a pretty frustrating condition. You might deal with it occasionally, such aswhen traveling, or be among the 16% of U.S. adults regularly experiencing symptoms of constipation.
You’ll know you’re constipated when you experience these common symptoms:
These uncomfortable symptoms might make you seek dietary help, such as adding raisins to your daily diet. Here’s why raisins may help relieve constipation and aid your digestive system, plus other foods you can try to get your bowel movements back on schedule.
Why Raisins Can Help You Poop
Fiber
Raisins can help relieve constipation due to their high fiber content. One cup of raisins has over 7 grams of fiber.
Doctors often recommendeating more fiberwhen patients report prolonged periods of constipation. The constipated stool is dry and hard to push out of your body. Fiber can fix that problem due to its natural composition.
There are two types of fiber—soluble and insoluble. The first dissolves in your digestive fluids, turning into a gel-like substance that draws water from cells along the gastrointestinal tract. The colon uses the excess water to soften your stool and pass it more easily. Insoluble fiber adds bulk to your stool and helps food pass more quickly through your GI tract.Raisins help make this happen with their fiber content. Eating them will also help you meet the recommended 25 to 34 grams of daily fiber.
10 Amazing Health Benefits of Fiber
Sorbitol
Sorbitol is a natural sugar alcohol that acts as a laxative, and it’s found in raisins, among other foods. When it mixes with the highly acidic juices in your stomach, the acid levels convert the sorbitol molecules into water-soluble chelates that draw water from your stomach lining cells.
Research has found that sorbitol draws large amounts of water to the large intestine and stimulates bowel movements.The risk of constipation increases when there’s insufficient water to soften stool, so sorbitol can be a helpful dietary addition when you’re seeking to resume your typical poop schedule.
It’s worth noting that some people are more sensitive to sorbitol than others. So, start with small servings of foods naturally rich in sorbitol to test how your digestive system handles its water-drawing properties.
Polyphenols
Probiotics aren’t the only way to support your gut bacteria. Whether youtake daily probioticsor not, raisins could supplement your digestive system’s needs without significantly increasing your budget.
Raisins are excellent sources of polyphenols, which are natural compounds that stimulate the growth of your gut microbiota.You might experience constipation more frequently when your gut struggles to digest and ferment food. Eating more raisins contributes essential polyphenols to your gut to help it process waste efficiently.
Other Foods That Help with Constipation
If you struggle with constipation, you’re likely seeking more than one strategy to stimulate bowel movements. Although raisins relieve constipation, you can also enjoy thesefoods to achieve softer, easier poops:
The Bottom Line
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.National Institute of Diabetes and Digestive and Kidney Diseases.Definition & Facts for Constipation.National Institute of Diabetes and Digestive and Kidney Diseases.Symptoms & Causes of Constipation.U.S. Department of Agriculture. FoodData Central.Raisins.MedlinePlus.Soluble vs. insoluble fiber.2020-2025 Dietary Guidelines for Americans.Daily Nutritional Goals, Ages 2 and Older.National Library of Medicine. PubChem.Sorbitol.Awuchi CG, Echeta CK.Current developments in sugar alcohols: chemistry, nutrition, and health concerns of sorbitol, xylitol, glycerol, arabitol, inositol, maltitol, and lactitol. IJAAR. 2019;5(11). ISSN: 2488-9849.Olmo-Cunillera A, Escobar-Avello D, Pérez AJ, Marhuenda-Muñoz M, Lamuela-Raventós RM, Vallverdú-Queralt A.Is Eating Raisins Healthy?. Nutrients. 2019;12(1):54. doi:10.3390/nu12010054Boaru DL, Fraile-Martinez O, De Leon-Oliva D, et al.Harnessing the Anti-Inflammatory Properties of Polyphenols in the Treatment of Inflammatory Bowel Disease. Int J Biol Sci. 2024;20(14):5608-5672. doi:10.7150/ijbs.98107
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.National Institute of Diabetes and Digestive and Kidney Diseases.Definition & Facts for Constipation.National Institute of Diabetes and Digestive and Kidney Diseases.Symptoms & Causes of Constipation.U.S. Department of Agriculture. FoodData Central.Raisins.MedlinePlus.Soluble vs. insoluble fiber.2020-2025 Dietary Guidelines for Americans.Daily Nutritional Goals, Ages 2 and Older.National Library of Medicine. PubChem.Sorbitol.Awuchi CG, Echeta CK.Current developments in sugar alcohols: chemistry, nutrition, and health concerns of sorbitol, xylitol, glycerol, arabitol, inositol, maltitol, and lactitol. IJAAR. 2019;5(11). ISSN: 2488-9849.Olmo-Cunillera A, Escobar-Avello D, Pérez AJ, Marhuenda-Muñoz M, Lamuela-Raventós RM, Vallverdú-Queralt A.Is Eating Raisins Healthy?. Nutrients. 2019;12(1):54. doi:10.3390/nu12010054Boaru DL, Fraile-Martinez O, De Leon-Oliva D, et al.Harnessing the Anti-Inflammatory Properties of Polyphenols in the Treatment of Inflammatory Bowel Disease. Int J Biol Sci. 2024;20(14):5608-5672. doi:10.7150/ijbs.98107
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
National Institute of Diabetes and Digestive and Kidney Diseases.Definition & Facts for Constipation.National Institute of Diabetes and Digestive and Kidney Diseases.Symptoms & Causes of Constipation.U.S. Department of Agriculture. FoodData Central.Raisins.MedlinePlus.Soluble vs. insoluble fiber.2020-2025 Dietary Guidelines for Americans.Daily Nutritional Goals, Ages 2 and Older.National Library of Medicine. PubChem.Sorbitol.Awuchi CG, Echeta CK.Current developments in sugar alcohols: chemistry, nutrition, and health concerns of sorbitol, xylitol, glycerol, arabitol, inositol, maltitol, and lactitol. IJAAR. 2019;5(11). ISSN: 2488-9849.Olmo-Cunillera A, Escobar-Avello D, Pérez AJ, Marhuenda-Muñoz M, Lamuela-Raventós RM, Vallverdú-Queralt A.Is Eating Raisins Healthy?. Nutrients. 2019;12(1):54. doi:10.3390/nu12010054Boaru DL, Fraile-Martinez O, De Leon-Oliva D, et al.Harnessing the Anti-Inflammatory Properties of Polyphenols in the Treatment of Inflammatory Bowel Disease. Int J Biol Sci. 2024;20(14):5608-5672. doi:10.7150/ijbs.98107
National Institute of Diabetes and Digestive and Kidney Diseases.Definition & Facts for Constipation.
National Institute of Diabetes and Digestive and Kidney Diseases.Symptoms & Causes of Constipation.
U.S. Department of Agriculture. FoodData Central.Raisins.
MedlinePlus.Soluble vs. insoluble fiber.
2020-2025 Dietary Guidelines for Americans.Daily Nutritional Goals, Ages 2 and Older.
National Library of Medicine. PubChem.Sorbitol.
Awuchi CG, Echeta CK.Current developments in sugar alcohols: chemistry, nutrition, and health concerns of sorbitol, xylitol, glycerol, arabitol, inositol, maltitol, and lactitol. IJAAR. 2019;5(11). ISSN: 2488-9849.
Olmo-Cunillera A, Escobar-Avello D, Pérez AJ, Marhuenda-Muñoz M, Lamuela-Raventós RM, Vallverdú-Queralt A.Is Eating Raisins Healthy?. Nutrients. 2019;12(1):54. doi:10.3390/nu12010054
Boaru DL, Fraile-Martinez O, De Leon-Oliva D, et al.Harnessing the Anti-Inflammatory Properties of Polyphenols in the Treatment of Inflammatory Bowel Disease. Int J Biol Sci. 2024;20(14):5608-5672. doi:10.7150/ijbs.98107
