If your digestive system is dragging, your snack drawer might hold the answer. Raisins, those wrinkly little sweet bombs, aren’t just good in cookies—they’re surprisingly effective for getting things moving when you’re backed up.
About 16% of U.S. adults regularly struggle with constipation. It can show up as fewer than three bowel movements a week, hard stools, straining, or the uncomfortable feeling that you didn’t finish the job. If that sounds familiar, you’re not alone, and you may want to reach for a handful of raisins.
Why Raisins Help You Poop
- They’re Packed with Fiber
One cup of raisins delivers over 7 grams of fiber. That’s big. Raisins contain both soluble and insoluble fiber—the tag team your gut needs. Soluble fiber softens stool by drawing water into the colon. Insoluble fiber adds bulk and speeds up waste movement. Together, they help relieve constipation and support regularity. - Natural Sorbitol = Nature’s Laxative
Raisins also contain sorbitol, a natural sugar alcohol that pulls water into the large intestine. This softens stool and helps get things moving. It’s gentle but effective—and can work even when fiber alone doesn’t. - Gut-Loving Polyphenols
Beyond fiber and sorbitol, raisins are rich in polyphenols—compounds that support your gut microbiome. A healthier gut means better digestion and fewer blockages.
Other Foods That Help
If raisins aren’t your thing, no worries. Try:
- Prunes, figs, and apples
- Sweet potatoes, beans, and spinach
- Whole grains like oats and bran