Lazy colon and heavy digestion are common issues that affect millions of people, especially due to processed foods, stress, and a sedentary lifestyle. A simple, effective, and natural remedy used for generations is the remedy with dried plums. Rich in fiber, sorbitol, and antioxidants, dried plums naturally stimulate intestinal movements and support healthy digestion.
Benefits of Dried Plums for Colon and Digestion
1. Combat Constipation Naturally
Dried plums are renowned for their high content of soluble and insoluble fibers, which help form a soft stool that is easy to eliminate. The fibers act as a colon stimulant, facilitating intestinal transit. The sorbitol content (a natural sugar with a laxative effect) increases water absorption in the intestines, stimulating evacuation. According to a study published in Alimentary Pharmacology and Therapeutics, regular consumption of dried plums was more effective than psyllium in treating chronic constipation. This effect typically occurs within 2-3 days of starting consumption.
2. Improve Intestinal Flora
Dried plums nourish beneficial bacteria in the intestines, especially species of Bifidobacteria and Lactobacillus. This leads to a better microbial balance, essential for digestive health and preventing intestinal inflammation. The natural prebiotics in plums contribute to maintaining a healthy intestinal flora and reduce the risk of bloating, gas, and slow digestion. Studies show that 50 g of plums per day can positively change the composition of the intestinal microbiota in just a few weeks.
3. Reduce Inflammation in the Intestines
Due to their phenolic compounds and antioxidants, dried plums have an anti-inflammatory effect on the intestinal mucosa. Thus, regular consumption can reduce digestive discomfort and the feeling of bloating that occurs in irritable or lazy colon. Anthocyanins and chlorogenic acid in plums contribute to the regeneration of epithelial cells and reduce intestinal oxidative stress. This is essential for restoring the intestinal wall affected by toxins and an unbalanced diet.
4. Stimulate Bile Secretion and Pancreatic Activity
Dried plums support the complete digestion of fats and proteins by stimulating bile secretion and pancreatic enzymes. This process helps avoid fermentation and bloating. They are especially useful in cases of slow digestion after heavy meals or those rich in meat and fats. This effect is due to the organic acids and bitter substances in the fruit.
5. Maintain a Healthy Blood Sugar Level
Although they are sweet, dried plums have a low glycemic index and release glucose slowly, protecting the pancreas and preventing sharp fluctuations in blood sugar. This indirectly helps digestion, as glycemic imbalances can slow transit. The fibers in plums slow down sugar absorption and reduce excessive food cravings.
6. Support the Elimination of Toxins from the Intestines
The insoluble fibers in plums act like a brush that cleans the walls of the colon from toxins, mucus, and stagnant residues. Thus, they prevent fermentation, bad breath, and intestinal inflammation. This effect is particularly valuable during detoxification and digestive regulation.
Traditional Recipe with Dried Plums
Ingredients:
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8-10 dried plums
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1 cup (250 ml) filtered water
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(optional) juice from a lemon or 1 tablespoon of flax seeds
Preparation Method:
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In the evening, place the plums in a bowl and pour 250 ml of water over them.
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Let them soak overnight at room temperature.
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In the morning, drink the water in which the plums soaked (on an empty stomach), then consume the fruits.
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You can add lemon juice or flax seeds for a stronger laxative effect.
Administration
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The treatment lasts for a minimum of 7 days, ideally 14.
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Consume in the morning, on an empty stomach, the water and fruits.
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In cases of chronic constipation, it can be repeated monthly.
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Effects usually appear within 1-3 days, without causing cramps or discomfort.
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For maintenance, 3-4 dried plums can be consumed daily.
Contraindications and Precautions
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People with diabetes should consume in moderation, as plums contain natural sugars.
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Contraindicated in cases of diarrhea, irritable bowel syndrome with diarrhea predominance, malabsorption syndrome, or recent intestinal surgeries.
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Dried plums may cause bloating or gas in the first few days if the intestines are not used to fiber.
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Avoid excessive consumption (over 10 plums/day), as it may lead to electrolyte imbalances or too frequent stools.
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Not recommended for children under 2 years without pediatrician approval.
Relevant Studies
A study published in Alimentary Pharmacology and Therapeutics (2011) evaluated the effectiveness of dried plums compared to psyllium in treating constipation. Participants who consumed 50 g of plums daily had a higher frequency of bowel movements and better consistency compared to the psyllium group. The study lasted 3 weeks and included 40 patients.
Another study in Clinical Nutrition (2020) showed that dried plums significantly improve the composition of the intestinal flora, increasing the number of beneficial bacteria and reducing inflammation. In this research, participants consumed plums for 4 weeks, and microbiota analyses confirmed significant positive changes.
