Raisin Benefits: Kishmish’s Best-Kept Secret Exposed! Health Expert Shares The Right Way To Consume

Raisin Benefits: Suffering from constipation and poor bowel movement? Recent health studies have shown that raisins (kishmish) can help in preventing and relieving constipation due to their natural sugar content and high fibre. This helps in softening stools and speeding up bowel movement while keeping the gut hydrated.

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Raisins Benefits For Constipation

1. High fibre content (bulk and water retention)

A small box of raisins (approximately 40-50 grams) contains approximately 3-4 grams of dietary fibre. The soluble fibre of raisins helps in the formation of a gel-like substance in the gut that draws water into the stool and softens it, making it easier to pass.

The insoluble fibre of raisins helps in adding bulk and roughage to the stool. This helps in stimulating the muscles of the intestines to move waste and food more quickly. By doing this, raisins increase stool weight and size while making it softer that helps prevent straining and discomfort in constipation.

2. Natural laxative effect (fructose and sorbitol)

Rich in sugars such as fructose and sorbitol, raisins are mild natural laxatives. These sugars travel to the colon where they are able to draw extra water into the bowel via osmosis. This extra water helps in hydrating the stool that prevents it from becoming too dry and hard.

The gentle “pulling of water” effect is sufficient enough to relieve mild to moderate constipation without harsh stimulant laxatives.

3. Prebiotic effect (gut bacteria support)

The fibre in raisins (especially soluble fibre) act as a prebiotic – that is food for good gut bacteria such as Bifidobacteria and Lactobacilli. These beneficial bacteria ferment fibre in the body to produce short-chain fatty acids (SCFAs) like butyrate.

This helps in reducing colon inflammation, maintain a healthy gut lining supporting regular bowel movements & overall digestion.

4. Presence of helpful compounds

Raisins also contain small amounts of tartaric acid that improve gut motility, stimulate digestion and help balance gut bacteria. It also includes potassium and magnesium that support normal bowel function and regulate muscle contractions in the intestines.

It’s best to start the consumption of raisins with a small amount and increase gradually.

Best Way To Use Raisins For Constipation

For best results, eat 10–15 raisins (about 30–40 g) daily, either as a snack or mixed into meals. You can combine them with plenty of water (at least 8-10 glasses every day). Raisins are best soaked overnight in water and consumed best in the morning on an empty stomach.

Simple Ways To Include Raisins Daily

You can consume 10–15 raisins as a sweet snack after lunch or dinner to keep digestion active. Black raisins (8-10) can be soaked in a glass of water overnight; next morning, drink the water and eat the raisins on an empty stomach.

You can even add a spoonful of raisins to your morning porridge, oats or yogurt to boost fibre intake. Alternatively, you can blend soaked raisins with banana, milk or plant milk and a pinch of flaxseed for a constipation‑relieving drink.

Disclaimer: This content, including advice, provides general information only. It is not a substitute for a qualified medical opinion in any way. The methods and claims mentioned in this article should be considered as suggestions only; DNP India neither confirms nor denies them. Always consult a doctor before following any such suggestions/treatments/medications/diets.