Power Pudding Offers Relief for Constipation

by Diane, M.P.H, M.S.

Home Remedy Reverses Chronic Constipation - The People's Pharmacy® Here is a recipe:   1 cup prune juice   1 cup bran cereal   1 cup applesauce  Blend all ingredients, cover, and refrigerate up to one week. Take two tablespoons daily..or google "Power Pudding."

Constipation is defined as the inability to have three or more bowel movements in a week. When constipated, you have difficulty having a bowel movement or pass stools that are excessively hard. Straining for more than 10 minutes and being unable to have a bowel movement is also a sign you’re constipated.

Several factors can lead to constipation: inadequate dietary fiber, inadequate physical activity, dehydration, and medical conditions such as irritable bowel syndrome. Consuming adequate fiber, drinking plenty of water, avoiding processed and high-fat foods, and becoming more physically active are simple methods of relieving constipation.

Home remedies for constipation:

  • Frequent, physical activity and exercise: Walking, housework, taking stairs instead of an elevator, gardening, swimming, dancing, bicycling, etc. Go for a walk or engage in 20 minutes of moderate activity after eating a meal.
  • Stay well hydrated: Water is always your best beverage. Drink several glasses of it each day. Prune, pineapple, and citrus juices with pulp, preferably freshly prepared, may also help, as well as, decaffeinated herbal teas, low-sodium broths, and soups. However, caffeinated beverages such as tea, coffee, energy drinks, and colas and alcoholic drinks which tend to dehydrate the body may actually reverse the desired effect by causing your body to lose water needed to soften stool.
  • Slowly increase your dietary fiber intake from fruits, vegetables, whole grains, nuts, and seeds, to aid the passage of stool: Foods that are natural laxatives include prunes, prune juice, melon, rhubarb, and papaya. Include some fiber with every meal and snack. Always increase fiber gradually to reduce bloating and gas. Make sure you drink more fluids, especially water, to flush the fiber through your system. Sprinkle All Bran® or All Bran Buds® (1-2 tablespoons), wheat bran (1-2 teaspoons) or psyllium husk (1-2 teaspoons) into pudding, yogurt, oatmeal, applesauce, or on top of your favourite cold cereal. Add to casseroles, fruit, vegetables, soups, meatloaf, mashed potatoes, baked goods etc.
  • Two types of dietary fiber help alleviate constipation:
    1. Soluble fiber: Dissolves easily in water, forming a gel-like substance that slows digestion, softens stools and improves elimination. Found in oatmeal, oat cereal, lentils, apples, oranges, pears, oat bran, strawberries, nuts, flaxseeds, beans, dried peas, blueberries, psyllium, cucumbers, celery, and carrots.
    2. Insoluble fiber: Does not dissolve in water, but passes directly through the digestive system very much intact. Insoluble fiber increases stool bulk, keeping bowel movements regular and eliminating constipation. Found in whole wheat, whole grains, wheat bran, corn bran, seeds, nuts, barley, couscous, brown rice, bulgur, zucchini, celery, broccoli, cabbage, onions, tomatoes, carrots, cucumbers, green beans, dark leafy vegetables, raisins, grapes, fruit, and root vegetable skins.
  • Allow sufficient, unrushed time to have a bowel movement when you have the urge to go.
  • Try to eat meals and snacks at the same time each day.
  • Fill half of your plate at each meal with fresh fruit and/or vegetables.
  • Minimize or avoid fast food, processed, salty, and high-fat foods, cold cuts, meat, cheese, and pastries.
  • Cut up fresh fruit for your breakfast cereal or have it for a snack or in place of dessert.
  • Stewed fruit compote: A natural remedy for constipation, as well as a delicious, sweet, syrupy, comfort food! For anyone returning home from a hospital stay which often slows down the digestive tract, a dried fruit compote can gently help to get their digestive system functioning again. Compotes are easy, quick to make, heart-healthy, fiber-rich, naturally sweet, versatile, and contain no saturated fat, cholesterol, sodium, or gluten. People of all ages, including children, love fruit compotes! (See “Delicious Dried Fruit Compote Recipes” at www.dianesays.com, Digestive Health category.)

What is Power Pudding?

Sometimes following the standard medical recommendations to drink plenty of water, increase dietary fiber, and exercise are not enough to prevent or cure constipation. Power Pudding is an old home remedy used to relieve constipation and improve bowel function in the elderly and people whose medications cause constipation. Regular use of it can help prevent chronic constipation.

The following recipe for Power Pudding is simple and very effective for alleviating constipation. It promotes regular bowel function by increasing dietary fiber and should help to soften and regulate your bowel movements within 2 weeks. Begin with 1 or 2 tablespoons each morning or evening mixed with, or followed by, an 8-oz glass of water or juice. If no change occurs, slowly increase the serving to 3-4 tablespoons. Try to make this a part of your daily routine. While you may experience bloating, cramping, or gas during the first week of Power Pudding use, these side effects should diminish. Avoid regular use of laxatives and enemas, as they decrease the ability of your bowel to function normally.

Power Pudding Recipe: Blend together the following ingredients:

  • 1 cup applesauce
  • 1 cup coarse, unprocessed oat bran or unprocessed wheat bran (You may substitute “All Bran” or “Raisin Bran” cereal for oat or wheat bran.)
  • 1 cup prune juice or stewed prunes
  • Ground cinnamon if desired
  1. The mixture will be naturally sweet without adding any sugar and have a pasty, stiff, thick consistency like peanut butter. If it seems too dry, just add more applesauce, orange juice, or prune juice.
  2. Cover and store in refrigerator for up to 1 week. You can also freeze 1-2 tablespoon servings in sectioned ice cube trays and thaw as needed.
  3. While dietary fiber helps to alleviate constipation, eating too much too quickly may cause the above side effects. Always introduce prunes, stewed fruit compotes, and other sources of fiber slowly to your diet and in small amounts to avoid any digestive discomfort, and increase your water intake to help flush the fiber through your system.


Talk with your doctor before using Power Pudding for constipation. This document is not intended to replace the care and attention of your personal physician or other professional medical services. Contact your doctor if you continue to have constipation, have questions about individual health concerns or specific treatment options.


“Delicious Dried Fruit Compote Recipes.”  Digestive Health/Heart-Healthy categories: www.dianesays.com.

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