Prunes Juice and Fiber

Prunes Juice and Fiber
Prunes, also called dried plums, are high in insoluble fiber, which is perhaps one of the reasons they help prevent constipation.

And because it's incredibly absorbent, insoluble fiber soaks up large amounts of water, making stools larger and easier to pass, decreasing transit time.

The insoluble fiber in prunes also provide food for "good" bacteria in the large intestine. When the good bacteria use this insoluble fiber, they produce butyric acid, which is a short-chain fatty acid that is the primary fuel for intestinal cells to maintain a healthy colon.

These bacteria also form other short-chain fatty acids, such as acetic and propionic acid, that are used as cellular fuel in the liver and muscles.

Prunes also contain soluble fiber, that helps lower cholesterol and with it the risk of heart disease. Prunes may also decrease the damage of cholesterol on the arteries through the action of phenolic compounds, such as neochlorogenic and chlorogenic acids which act as antioxidants to "bad" LDL cholesterol.

Just 5 prunes contain almost 3 g. of fiber, or about 12% of your Daily Value (DV).

So just from the fiber point of view it would be better to have whole prunes than prune juice for constipation.
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