Do you ever feel like you just can’t go? No matter how long you sit on the toilet or how much you strain, nothing happens. Constipation is the worst – it makes you feel backed up, bloated, and just plain uncomfortable.

What if I told you there’s a sweet, tasty little fruit that can get things moving again? Yes, I’m talking about dates! These fiber-filled nuggets can stimulate bowel movements and provide constipation relief.

Dates are loaded with both soluble and insoluble fiber, which adds bulk to your stool and helps food pass through your system more easily. They also contain sorbitol, a laxative that draws water into your colon to soften and stimulate movements.

But don’t go overboard on dates – too many can cause gas, bloating, and even more backup if you haven’t been getting enough fiber otherwise. Moderation is key to harnessing dates’ powers.

So next time you need a little help going number two, turn to nature’s candy – dates. Just a few can get your pipes flowing smoothly again and deliver the sweet release you’ve been waiting for.

Now let’s get into the nitty gritty on how dates get things moving down there…

Fiber-Filled For Regularity

The magic of dates lies in their high soluble and insoluble fiber content.

Soluble fiber acts like a sponge to absorb water in your intestines, softening stool. Insoluble fiber adds bulk and weight, making stool easier to pass.

Dates contain both types:

6.7g fiber per 100g
3.9g insoluble fiber
2.8g soluble fiber

This potent fiber duo makes dates an excellent choice when you’re backed up and need relief.

Extra Perks Of A Fiber-Rich Diet

Some other advantages of the fiber in dates:

Lowers cholesterol and blood sugar levels
Makes you feel fuller so you eat less
Nourishes good gut bacteria
Reduces risk of gastrointestinal issues

So they check all the boxes for a super functional food!

The Natural Laxative – Sorbitol

Besides fiber, dates also contain a substance called sorbitol – a sugar alcohol that can act as a laxative by pulling fluid into the large intestine.

Studies have shown sorbitol:

Increases stool weight and frequency
Stimulates muscle contractions to move stool along
Softens hard, dry stools by drawing in water

Dates provide a natural source of sorbitol to reduce constipation in a mild, gentle way.

Avoid Overdoing It On Dates

Dates are certainly helpful for relieving occasional constipation. But you don’t want to go overboard.

Eating too many dates can lead to:

Abdominal pain
Bloating
Excess gas
Diarrhea

This is especially true if you abruptly add dates without slowly increasing fiber from other sources too.

Moderation is key so dates can work their magic without uncomfortable side effects.

Dates Help With Diarrhea Recovery

For diarrhea recovery, dates are part of the BRAT diet (bananas, rice, applesauce, toast) to help get nutrients while easing back into eating.

The soluble fiber and sorbitol form a soothing gel coating for inflamed intestines. The resistant starch feeds good bacteria to promote gut health.

Just stick to a normal serving of a few dates and avoid mega-dosing to prevent exacerbating diarrhea symptoms.

Prebiotic Power

The fiber and resistant starch in dates serve as prebiotics – fuel for the good bacteria in your gut microbiome.

Prebiotics provide food for probiotics to thrive, which supports digestive health in many ways:

Produce short-chain fatty acids to nourish gut cells
Lower colon pH to discourage bad bacteria
Enhance mineral absorption
Reduce risk of gastrointestinal issues

By nourishing your microbiome, dates support regularity and healthy bowel movements.

Potassium In Dates

Dates also provide an excellent source of potassium – 696mg per 100g serving (20 dates).

Potassium helps regulate fluid balance in the body and allows muscles to contract properly. Both are key for maintaining regularity.

Best Way To Eat Dates For Laxative Effect

For the best results, be sure you’re eating:

Fresh, soft Medjool dates – contain more fiber and sorbitol than dried dates
Soaked dates – soaking allows the soluble fiber and sorbitol to dissolve into the soaking water which you can drink for maximum laxative effect
Pureed dates – break down the insoluble fiber walls to release soluble fiber, sorbitol, and nutrients
Date paste – dates boiled and pureed into a paste are easy to incorporate into smoothies, oats, or other dishes

Aim for around 5-7 soft dates or 1-2 tablespoons of date paste daily as a starting point. Drink plenty of water too!

Should You Eat Dates If Constipated?

If you’re struggling with irregular bowel movements and constipation, dates offer a sweet, natural solution to help get things moving again.

Dates Help Relieve Constipation Because They:

Provide a hefty dose of soluble and insoluble fiber
Contain the natural laxative, sorbitol
Offer prebiotic benefits to nourish gut flora
Are high in potassium to support healthy elimination
Provide easily digestible natural sugars

Just be mindful not to overdo it, which can cause the opposite problem of diarrhea and cramping. Moderation is key!

Of course, exercise and hydration also go a long way when battling constipation. But keeping dates handy is a tasty way to stay regular the natural way.

So next time you’re feeling backed up, grab a few of these sweet powerhouses as a first step toward relief!