Based on research, consuming 7 dates per day has shown promise in improving constipation symptoms.
Dates and Digestive Health
Dates are known for their potential to support digestive health, particularly concerning constipation. This benefit is linked to their composition, which includes dietary fiber. Fiber adds bulk to stool and promotes its passage through the digestive system.
According to one study mentioned in the reference (6), incorporating dates into the daily diet had a positive impact on bowel regularity for participants.
Study Findings on Dates and Constipation
A specific study involving 21 individuals investigated the effects of date consumption on bowel function. The findings from this research provide a practical guideline regarding the quantity of dates that may help alleviate constipation:
| Daily Date Intake | Duration | Study Participants | Observed Effects | Reference |
|---|---|---|---|---|
| 7 dates | 21 days | 21 people | Improved stool frequency; significant increase in bowel movements compared to baseline | (6) |
This study suggests that eating 7 dates daily for a period, such as 21 days, could contribute to more regular bowel movements and reduce the frequency of constipation. Dates help by promoting regular bowel movements, partly by contributing to the formation of stool (5).
Practical Tips for Incorporating Dates
If you're considering adding dates to your diet for constipation, here are some simple ways to include them:
- Eat them plain as a snack.
- Add chopped dates to oatmeal, yogurt, or salads.
- Blend them into smoothies.
- Use them as a natural sweetener in recipes.
While this study provides a specific number, individual responses can vary. It's always a good idea to start slowly and monitor your body's reaction.
