Raisins: A High-Fiber, Low-Fat Solution for Constipation

May 9, 2023

By Shraddha Parakh

Raisins are dried grapes. They are created by eliminating the moisture from grapes, usually using dehydrators or the sun. Grapes of all colours, including green and red grapes, can be used to make raisins. It is a wonderful source of fibre, antioxidants, and other minerals. Raisins are low in fat, which makes them a good choice for people with digestive problems. Foods that are high in fat can slow down digestion and contribute to constipation.

What are the properties of raisins?

  • High in Fiber
  • Natural Laxative
  • Low in Fat
  • Rich in Nutrients

How raisins help to reduce constipation?

Due to their high fibre content, which might aid in promoting regular bowel movements, raisins are frequently used as a natural cure for constipation. Raisins are a good source of fibre and sorbitol, which is important for digestion and for reducing constipation. Both sorbitol and fibre can help soften stools, which can make them easier to pass.

Raisins are a good source of vitamins and minerals, including iron, potassium, and antioxidants. These nutrients can help to support overall digestive health and reduce the risk of constipation. Raisins are low in fat, which makes them a good choice for people with digestive problems. Foods that are high in fat can slow down digestion and contribute to constipation.

What Research says?

While some trials revealed that raisins did speed up how rapidly faeces went through the digestive system, other studies did not, according to a 2021 review of prior research. However, because raisins are comparable to other fruits used as a part of a healthy, balanced diet to promote regular bowel movements, they may be beneficial for certain individuals.

Although there is no assurance that raisins will work for everyone, it is important to keep in mind that results may differ from person to person. Additionally, it’s crucial to drink lots of water after eating raisins because dehydration might make constipation worse.

Can raisins make constipation worse?

Raisins include chains of complex carbohydrates known as fermentable oligosaccharides, disaccharides, monosaccharides, and polyols (FODMAPs). FODMAPs might be difficult for some people to digest. These people may have symptoms of irritable bowel syndrome (IBS), such as bloating, diarrhea, or constipation, if they consume too many raisins. A full serving of raisins may trigger symptoms, but cutting the serving in half to 1 tablespoon  will be helpful.

When to eat and how much to eat?

When and how many raisins should be consumed for constipation are not prescribed by any official sources. 84–168 g of raisins were used in previous studies. A handful of raisins soaked in water overnight and eaten the next morning on an empty stomach will provide immediate relief from constipation. This not only works as a successful all-natural treatment for constipation, but it also promotes good health.


Raisins can be beneficial for reducing constipation due to their high fiber content, natural laxative properties, and low fat content. The fiber in raisins helps to add bulk to stool and promote regular bowel movements, while sorbitol helps to soften stool and promote bowel movements. Raisins are also a good source of nutrients and antioxidants, which can support overall digestive health. However, it’s important to note that raisins should not be used as a substitute for medical treatment if you are experiencing chronic or severe constipation. It’s important to talk to your doctor if you are experiencing ongoing digestive problems.

Share this:

Subscribe To Our Newsletter