Health Benefits of Plums

Plums belong to the drupe family, a category of fruits called “stone fruits” because they contain a hard seed in the center of their flesh. There are over 20 different species of plums, two of which are commercially sold worldwide.

The Japanese plum (Prunus salicina) is typically large and firm with yellow flesh, sometimes with a slight red or purple hue. The European plum (Prunus domestica) comes in various colors and is generally soft and juicy. These two types of plums are similar in their nutrient composition and are grown commercially in the United States, Serbia, Romania, and China.

Plums are a good source of vitamin K and phenolic compounds, which are associated with bone-protective benefits. Dried plums (prunes) are packed with dietary fiber, which helps promote bowel regularity. The antioxidants (nutrients that fight off damaging particles) in plums offer other benefits.

Protect Against Bone Loss

Dried plums (prunes) are one of the most effective fruits for protecting and preserving your bones. Prunes contain no added sugars because the fruit is naturally sweet. Although, gram per gram, they do contain more of the fruit’s natural sugars.

Since they are dehydrated, prunes are more concentrated in nutrients. They are particularly rich in phenolic compounds, which are antioxidants that play a role in bone health. Prunes are also quite rich in vitamin K, which might influence bone health by improving the balance of calcium in your body.

A recent trial on women aged 18-25 years old showed that 50 grams of prunes daily might protect bone density in those using oral contraceptives. Oral contraceptives are known to reduce bone density by disrupting the natural process of bone turnover. The women on contraceptives who consumed plums had no significant bone loss.

Researchers suggest that prunes may also help by promoting osteoclast activity (important for bone maintenance and repair), contributing to the preservation of bone density.

May Help Control Cholesterol

Plums are rich sources of phenolic compounds, substances that protect the body from damage due to oxidative stress. Flavonoids such as anthocyanins, catechins, quercetins, and rutins are among several phenolic compounds found in plums. Each of these has aspects that may contribute to a healthier lipid (elements that make a chemical bond in your body that help with some of its functions) profile.

Catechins, specifically, have been shown to boost how your body's ability to process fats and sugars by increasing the pathways that enhance your cellular energy. This ultimately influences your cholesterol levels. 

Anthocyanins may help by reducing triglycerides (TG) and low-density lipoprotein (LDL) cholesterol, both of which are harmful at high levels. They may also increase high-density lipoprotein (HDL) cholesterol, which is considered more protective at higher levels (ideally >60 mg/dL). A healthy TG level is <150 mg/dL, and a healthy LDL is <100 mg/dL.

A review assessed the impact of plum extract on LDL in the blood. Out of 307 cases and 355 subjects, supplementing with plums was found to significantly reduce serum LDL levels.

May Support Healthy Blood Sugars

Phenolic compounds are linked to many other cardiovascular benefits, including blood sugar control. Catechins improve fat metabolism and affect how the body processes sugars. As rich sources of polyphenols, including catechins, plums may exert anti-diabetic qualities.

Research also suggests that a plum’s high phylloquinone (vitamin K1) level may support glucose and insulin regulation to keep your blood sugars in control. Furthermore, while they are pretty sweet, plums do not cause large fluctuations in blood sugars after eating.

Relieve Constipation

Plums, in their dried form (prunes), elicit qualities that keep your stools moving. Some research suggests that prunes may be superior to psyllium for constipation relief. Although data on its superiority is limited.

Prunes have a concentrated amount of dietary fiber (6 g fiber/100 g), including soluble fibers, pectin, and cellulose. These soluble fibers stimulate your bowels, increasing water to transport as well as stool bulk—promoting an easier and more frequent passage of your stools. The sorbitol (sugar alcohol) content in dried plums may also contribute to regularity it is known to a laxative effect in some people.

A plum’s phenolic compounds, specifically chlorogenic acids, also appear to have a role in constipation relief. When combined with the effects of fiber and sorbitol, these phenolic compounds may help you stay regular.

May Support Cognition and Memory

Plums are a source of carotenoids. Two of which, lutein and zeaxanthin, are associated in memory and cognition. Dried plums are even more concentrated in these nutrients, providing added potential for brain health.

Lutein and zeaxanthin are prevalent in the brain. Supplying these carotenoids via a variety of fruits and vegetables, including plums, may help keep your brain’s supply adequate to prevent cognitive decline.

What’s more, the Naili variety (a yellow-green Japanese plum—Plumus salinas) might have the highest amount of carotenoids. Plums with lighter flesh might also have a higher concentration of carotenoids than purple-fleshed plums. However, findings on lighter versus darker fleshed plums are mixed.

Nutritional Facts of Plums

Below is the nutritional information of raw plums (100 grams):

• Calories: 46
• Fat: 0.28 gram (g) 
• Sodium: 0 milligram (mg)
• Carbohydrates: 11.4 g
• Fiber: 1.4 g
• Protein: 0.7 g
• Vitamin K: 6.4 micrograms (mcg), or 5% of the Daily Value (DV)
• Lutein and zeaxanthin: 73 mcg

Gram per gram, prunes (dried plums) are significantly more concentrated in these nutrients since the plums have been dehydrated. For the same weight of prunes (100 g), you’ll get as much as 7.1 grams of fiber, 59.9 mcg Vitamin K, and 148 mcg lutein and zeaxanthin.

Dietary fiber supports regularity, Vitamin K contributes to bone health and blood sugar regulation, while lutein and zeaxanthin have been linked to brain health.

Risks of Eating Plums

Plums are generally safe to eat and a nutritious option for most people. However, like any food, they may be associated with potential allergies or medical contraindications.

While allergies to plums may be rare, people with birch allergies may experience itching or swelling in the mouth when consuming plums. If you are sensitive to sugar alcohols such as sorbitol (found in plums), eating plums may give you symptoms of bloating or abdominal cramps.

Finally, since plums (particularly prunes) are good sources of blood-clotting vitamin K, people taking blood thinners such as Warfarin should limit their consumption of this fruit. It can counteract the effects of the medicine.

Tips for Consuming Plums and Prunes

Plums are a sweet and refreshing fruit option to add to your recommended daily fruit intake. Prunes add a concentrated sweetness to your meals and snacks. Below are some tips for enjoying plums and prunes:

• Enjoy fresh plums as a refreshing snack
• Enjoy a few prunes alone or with nuts or seeds
• Soak your prunes in water to make them softer and easier to chew
• Blend plums or soaked prunes into smoothies
• Prepare your oatmeal with prunes to add more sweetness and fiber
• Chop up prunes into small bits to add to baked treats, such as oatmeal cookies
• Purée soaked prunes (3/4 cup prunes + ¼ cup of water) and use them in place of butter for a brownie or spiced cake recipe
• Prepare a savory beef stew with prunes

A Quick Review

Dried plums (aka prunes) are known for their bone health benefits. Rich in vitamin K, prunes help maintain the body's calcium balance, promote osteoclast activity for bone maintenance and repair, and preserve bone density.

Plums are also a source of polyphenols, which may help regulate cholesterol levels and support healthy blood sugar levels. As a concentrated source of fiber, dried plums can help relieve constipation. The carotenoids in plums, namely lutein and zeaxanthin, may contribute to brain health.

You can enjoy plums on their own or in smoothies and incorporate dried plums into oatmeal or savory stews. You can also use prune purée as a healthy substitute for butter or sugar in baked goods such as brownies.