To promote regular bowel movements and relieve constipation, the typical recommended amount of prunes to eat daily is about 5 to 10 prunes for adults. This range is generally effective due to prunes' high fiber content, natural sorbitol (a sugar alcohol with laxative effects), and phenolic compounds that support gut health

. Some specific expert recommendations include:

• Adults: 3 to 5 prunes or half a cup of prune juice once or twice daily

• Clinical trials have found that eating two packets of dried plums daily (each packet containing 5 to 6 prunes) is as effective as psyllium in improving constipation symptoms

• Around 8 prunes per day has been shown to significantly improve stool bulk and frequency, with no added benefit from increasing to 12 prunes

It is best to start with a smaller amount (e.g., 3-4 prunes) and adjust based on your body's response. Eating too many prunes at once can cause side effects such as bloating, gas, cramps, or diarrhea

. In summary, consuming about 5 to 10 prunes daily is an effective and natural way to help you poop, but individual tolerance varies, so moderation and gradual adjustment are recommended.