Why Dates Are Good for Constipation and How to Use Them

Dates, the fruit of date palm trees, are often consumed to alleviate constipation (hard stools and infrequent bowel movements). Dates contain a high level of both soluble and insoluble fiber, as well as sorbitol, a natural laxative, which can induce more regular bowel movements.

Jump to Key Takeaways.

The High Fiber in Dates Softens and Bulks Stools

Dates provide two types of fiber, which work to soften stool in different ways:

• Soluble fiber dissolves in water and forms a gel-like substance. It brings more water into the intestines, allowing it to mix with hardened fecal matter and soften it up. This facilitates movement through the digestive tract, relieving constipation.
• Insoluble fibre, which doesn’t break down within the body and passes through relatively unchanged, irritates the gut, causing water and mucus secretions to soften stool.
• Both types of fiber cause the stool to bulk up, making it easier to pass.

Sorbitol in Dates Can Stimulate Bowel Movements

Sorbitol is a form of sugar alcohol, a carbohydrate that actually doesn’t contain sugar or alcohol. While sugar alcohols can be created synthetically for use as low-calorie sweeteners, they can also occur naturally in some fruits, including dates.

The sugar alcohol sorbitol found in dates can act as a natural laxative, driving bowel movements in people with constipation, because they have an osmotic effect. This means that they draw water into the colon, softening up stool so that it’s easier to pass.

Dates contain roughly 2 grams of sorbitol per 100 grams (about 3.5 ounces).

How Can You Add Dates to Your Diet?

The natural sweetness of dates inspires many ideas for how to include them in your diet:

• Eat them on their own as a snack.
• Add to smoothies.
• Include in salads.
• Incorporate them into baked goods, such as dessert bars, muffins, cakes, and pies.
• Add to roasted meat dishes.

Precautions and Side Effects

While eating dates can help with constipation, consuming too much of anything can lead to unwanted effects, and some people must also be mindful of various compounds in dates:

• Potassium is found in high amounts in dates, so they should be avoided by people with impaired kidney function. Individuals taking certain medications, such as potassium-sparing diuretics or angiotensin-converting enzyme (ACE) inhibitors, should also closely monitor their potassium intake to prevent complications.
• Dates are high in natural sugars, with 46 grams in a half-cup serving of chopped dates. The way the body absorbs sugars from dates reduces the risk of high sugar spikes; however, consuming too many dates can still negatively impact blood glucose levels in people with diabetes.
• Sulphites are often used in the dried varieties of dates, and can pose an issue for people who have sensitivities or allergies to the additive. They can also drive an increase in asthma symptoms in people with both poorly controlled asthma and those who have never had asthma.
• Sorbitol, while helpful for constipation in some cases, can also cause diarrhea if taken in excess amounts, as well as gas, bloating, and abdominal cramps.

Other Natural Remedies for Constipation             

Aside from eating dates, you could also try other natural remedies for constipation. They include:

Key Takeaways

• Constipation can be challenging to manage, and consuming the right foods, such as dates, can help alleviate symptoms.
• Dates contain soluble fiber, insoluble fiber, and sorbitol, each of which can act to relieve constipation.
• While dates can help relieve constipation, consuming them in moderation is the best approach to using them as a natural remedy.