- Constipation is common, but the right dietary choices can make a difference in how you feel.
- ALDI’s Southern Grove Prunes provide 3 grams of fiber and natural sorbitol to help you poop.
- Whole-food snacks that are high in fiber and minimally processed can help you stay regular.
We’ve all been there—bloated, uncomfortable and desperately wishing things would just move along already. If you’re one of the millions of Americans dealing with constipation (defined as having fewer than three bowel movements per week, or stools that are hard, dry or painful to pass), you know how miserable it can feel. The good news? What you eat can make a real difference, and one of the simplest, most effective solutions might already be sitting on the shelves at your local ALDI.
Constipation happens for many reasons—not drinking enough water, stress, travel, certain medications or changes to your daily routine can all slow things down. But one of the biggest culprits? Not getting enough fiber in your diet. Fiber adds bulk to your stool and keeps things moving through your digestive tract. While it’s always smart to chat with your doctor if you’re dealing with chronic digestive issues, tweaking your diet is often a great first step. That’s where ALDI’s Southern Grove Pitted Prunes come in. This affordable, fiber-packed snack is one of my top recommendations for getting things moving naturally.
Why ALDI’s Southern Grove Pitted Prunes Are the Best Snack to Keep You Regular
They’re Packed with Fiber
A serving of prunes (about four to five prunes) delivers around 3 grams of fiber. But prunes aren’t just high in fiber; they contain both soluble and insoluble fiber, which work together to keep your digestive system running smoothly.
There are two types: insoluble fiber (found in whole grains, nuts, and some fruits and vegetables) adds bulk and speeds up transit time, while soluble fiber (found in oats, beans, and some fruits) absorbs water to soften stool and make it easier to pass. Research shows prunes can effectively improve stool frequency and consistency in people with constipation.
Their Natural Sorbitol Content
Prunes contain sorbitol, a natural sugar alcohol that acts as a gentle, osmotic laxative. Sorbitol works by drawing water into your intestines, which softens stool and stimulates bowel movements.
Prunes are particularly high in sorbitol, which gives them their natural laxative effect without causing the cramping or urgency that some over-the-counter remedies can trigger. This makes prunes an excellent natural alternative for gentle relief.
They Contain Gut-Healthy Phenolic Compounds
Prunes are rich in phenolic compounds, which are plant-based antioxidants that can positively influence your gut microbiome. Research shows that a diet rich in phenolic compounds can promote diversity in gut bacteria and support overall colon health. These compounds have anti-inflammatory and antioxidant effects in the digestive tract.
One study in postmenopausal women found that daily prune supplementation increased beneficial bacteria associated with reducing inflammation and maintaining gut barrier integrity. A healthy, diverse gut microbiome plays a crucial role in supporting regular bowel movements and overall digestive comfort.
They’re Affordable and Convenient
At ALDI, Southern Grove Pitted Prunes are budget-friendly and shelf-stable, making them an easy snack to keep on hand at home, at work or while traveling. Unlike fresh fruit that can spoil, dried prunes last for months and require zero prep—just grab a handful and go. Enjoy them straight from the bag as a quick snack, chop them into your morning oatmeal or yogurt, blend them into smoothies or pair them with nuts and cheese for a satisfying snack plate.
How to Pick Snacks That Help You Poop
When you’re shopping for snacks to help keep you regular, here’s what to look for:
- Good source of fiber: Aim for snacks with at least 3 grams of fiber per serving. Most Americans only get about 16 grams of fiber per day, well short of the recommended 25 to 35 grams daily, so choosing high-fiber snacks can help close that gap., For the highest fiber snacks, focus on whole foods like chia seeds, raspberries, blackberries, avocados, edamame and roasted chickpeas. You can also pair nuts, seeds or whole-grain crackers with your favorite fruits or vegetables for an extra fiber boost.
- Avoid fried or highly processed foods: Snacks like chips, cookies, frozen pizza and french fries tend to be high in fat and low in fiber—a combination that slows digestion and is associated with the risk of constipation., These foods are also typically loaded with salt, which can pull water from your intestines into your bloodstream to balance sodium levels. This dries out your stool, making it harder to pass. Instead, opt for whole food snacks like fruits, vegetables and nuts.
- Hydration support: Choose snacks with high water content (think cucumbers, watermelon, oranges and celery) or pair your snacks with plenty of fluids throughout the day. Fiber needs water to do its job effectively; without adequate hydration, high-fiber foods can actually make constipation worse. Fluid needs are individualized, but aim for a minimum of about 11.5 cups (2.7 liters) daily for women and 15.5 cups (3.7 liters) daily for men from all beverages and foods combined.
Meal Plan to Try
Simple 7-Day Meal Plan to Help You Poop, Created by a Dietitian
Our Expert Take
Constipation is incredibly common, but the right dietary choices can make a real difference in how you feel. When shopping for snacks to help keep you regular, look for options that are high in fiber, made from whole food ingredients and free from excessive processing.
ALDI’s Southern Grove Pitted Prunes check all these boxes. They deliver 3 grams of fiber per serving, contain natural sorbitol that gently promotes bowel movements, and provide beneficial phenolic compounds that support gut health. Plus, they’re affordable, shelf-stable and require zero prep work, making them one of the easiest ways to get things moving and stay regular.
