Health Benefits of Prunes

Prunes are dried plums, specifically the fruit Prunus domestica L., which is a high-sugar plum of European descent. Manufacturers harvest the plums and then dehydrate (remove the majority of moisture from) the fruit to create prunes. You can purchase prunes whole or in the form of prune juice, prune puree, or other prune products. California produces about 96% of the prunes in the United States and roughly 40% of prunes worldwide.

Prunes contain health-protective antioxidants and have been shown to support bone health and weight management. The dried fruit is also a good source of vitamins and minerals, making it a nutrient-rich addition to most diets.

Supports a Healthy Gut

Research has shown prunes can help support a healthy gut microbiome. Your gut microbiome is the diverse community of microorganisms, like fungi, bacteria, and viruses, that live in your digestive system. Microbiota, the specific microbes in your gastrointestinal (GI) tract, change in response to what and how you eat, and the microbiome makeup has been shown to influence health.

One 12-month study examined the gut microbiome of 143 postmenopausal women ages 55-75 who were randomly assigned to eat no prunes, 50 grams (g) of prunes, or 100 g of prunes per day. Researchers found the women who added prunes to their diets had a notable enrichment in bacteria from the Lachnospiraceae family.

This type of microbe has been shown to decrease inflammatory markers in the body and help maintain the strength of the digestive tract's lining, also known as intestinal barrier integrity.

A strong intestinal barrier allows the body to absorb essential nutrients from the digestive tract into the bloodstream and restricts the absorption of harmful substances. Reduced intestinal barrier integrity is thought to contribute to inflammatory bowel disease, obesity, and metabolic disorders like diabetes.

Prunes have also been shown to increase the amount of Bifidobacteria in the gut, a type of microbe linked to better gut health, reduced gastrointestinal infections, and protection against colon cancer.

Eases Constipation

Eating prunes may also aid digestion and gut motility, which could help ease constipation or promote regular bowel movements.

A small study compared the effects of kiwifruit, psyllium (a type of fiber derived from the husk of seeds from the Plantago ovata plant), and prunes in 79 people with chronic constipation. The researchers randomly assigned the participants to eat either two kiwifruits, 100 g of prunes, or 12 g of psyllium daily for four weeks.

All three groups experienced improvements in bowel movements. Both the kiwifruit and prune groups also experienced reduced straining and improved stool consistency.

Another research review of four previously published studies concluded that prunes appear superior to psyllium for improving stool frequency and consistency.

Improves Diet Quality

Research shows that consuming dried fruits, including prunes, is associated with having a higher-quality diet. Dried fruits are typically good sources of dietary fiber and potassium; eating concentrated amounts of these beneficial nutrients can contribute to a greater overall intake.

A research analysis found that people who consumed 0.25 cups or more of dried fruit daily had higher Healthy Eating Index (HEI) scores than people who didn't eat dried fruit. The HEI measures adherence to the Dietary Guidelines for Americans.

The data showed that dried fruit eaters consumed more fruits, vegetables, whole grains, legumes, seafood, and plant proteins while consuming less sodium, refined grains, and saturated fats.  

Among dried fruits, prunes have one of the most diverse phenolic profiles. Phenolics are bioactive compounds with anti-aging, anti-inflammatory, and antioxidant properties. They also have high bioavailability, meaning the body can easily absorb and utilize them. Research has linked phenolic compounds to preventing chronic (long-term) diseases, including heart disease and type 2 diabetes.

Protects Bone Health

It's estimated that over half of people in the United States aged 50 and older have either osteoporosis or low bone mass. Eating prunes may offer unique bone benefits. A research summary of 24 previous studies concluded that prunes protect bones in part due to their phenolic compounds, vitamin K, and potassium content. Prunes may also improve bone formation and prevent bone loss by influencing pathways that affect bone cells.

A research review in postmenopausal women found that estrogen deficiency triggers cell stress and inflammation, which increases bone loss and fracture risk. Prunes have been shown to reduce both cell stress and inflammation, which may explain how they contribute to bone protection.

Another study evaluated the effects of prunes on bone mineral density in postmenopausal women during a 12-month intervention. Over 200 women were randomly assigned to consume no prunes, 50 g of prunes daily, or 100 g of prunes daily for one year. Here are some results:

• The 50 g per day group experienced a reduction in hip bone loss after six months. They also had the best compliance and the lowest dropout rate in the study, which suggests consuming 50 g per day is a sustainable habit.
• The control group (no prunes) had worsened hip fracture risk at six months compared with baseline scores.

A study in Perth examined the link between vitamin K intakes and the number of fracture-related hospitalizations over 14.5 years in older Australian women. Researchers found that compared to women with the lowest vitamin K intakes, women with the highest vitamin K intakes had a lower risk for any fracture and a lower chance of hip fracture-related hospitalizations. Prunes are one source of vitamin K.

Prunes have also been shown to boost bone health in men, who are also at greater risk of death from osteoporosis-related fractures. One study looked at the effects of two daily doses of prunes on inflammation biomarkers and bone metabolism in men with bone loss over a three-month period. Thirty-five men ages 55-80 were randomly assigned to consume 100 g of prunes daily, 50 g of prunes daily, or a control of no prunes. Men in both prune-eating groups experienced positive, protective bone density changes.

May Support Weight Management

For healthy, sustainable weight management, it's best to make small, gradual changes and focus on what to add to the diet rather than what to take away. Strategies that boost fullness and satiety are recommended over those that increase hunger. Prunes may offer benefits that help support weight management in precisely these ways.

One study compared a snack of prunes to bread that provided the same number of calories and similar macronutrient composition (carbohydrate, protein, and fat content). Forty-five people without overweight or pre-existing conditions were randomly assigned to eat the prunes or bread before a meal, and then the groups switched.

Researchers found that when the volunteers ate prunes, they consumed fewer total calories in the subsequent meal and ate less dessert. They also reported reduced feelings of hunger and a lower desire to eat between the snack and the meal. Scientists concluded the high fiber content of prunes could make the dried fruit more satiating, as fiber is known to be filling.

Prunes also provide valuable nutrients, and despite their sweetness, eating prunes does not trigger spikes in blood sugar and insulin levels. Government data has also shown that dried fruit eaters had lower mean body mass indexes (BMIs) and waist measurements.

May Help Lower Cholesterol

Too much cholesterol can increase your risk of heart disease and stroke. Having a high level of LDL (low-density lipoproteins) cholesterol leads to plaque buildup in the arteries, causing the arteries to harden and narrow. This slows or blocks blood flow to the heart, which reduces oxygen availability to the heart muscle. The result can be angina (chest pain) or a heart attack if blood flow becomes completely blocked.

Eating prunes may help regulate cholesterol, but the research is mixed.

In one randomized trial, 41 men with high cholesterol consumed either 12 prunes or 360 mL (12 ounces) of grape juice daily for four weeks. The men who ate the prunes experienced a greater reduction in low-density lipoprotein (LDL) cholesterol ("bad" cholesterol) than the grape juice group.

In another study of adults who were overweight or had obesity, participants consumed either a 100-calorie serving of dried prunes or low-fat muffins as a snack twice a day for eight weeks. The groups who ate the prune snacks had greater reductions in LDL cholesterol than the muffin group.

Several studies have also shown that dried fruit consumption can improve cholesterol. However, other research involving dried fruit consumption has resulted in no change or increased cholesterol (although not all dried fruit studies included prunes).

Nutrition of Prunes

One-quarter cup of prunes provides:

• Calories: 105
• Fat: 0 grams (g)
• Sodium: 0.87 milligrams (mg)
• Carbohydrates: 28 g
• Fiber: 3 g
• Added sugar: 0 g
• Protein: 0.95 g
• Vitamin K: 26 micrograms (mcg), or 22% of the Daily Value

Prunes are a good dietary source of vitamin K, a fat-soluble vitamin required for blood clotting, bone metabolism, and other bodily functions.

Risks of Prunes

Prunes are generally safe to consume, but there are a few potential adverse effects to be aware of.

In some people, prunes may cause digestive upset, like gas or diarrhea, due to their high fiber content. However, this effect was not seen in some studies when participants were asked to increase their intakes of prunes. If you plan to increase your intake of prunes, gradually increase the quantity of the snack as tolerated.

People taking blood-thinning medications like Coumadin (warfarin) should take caution when increasing their prune intake. Prunes are high in vitamin K, which has blood-clotting properties and could interfere with the effects of the drug at high levels.

Also, when prunes are dried, they develop low levels of acrylamide, a chemical that forms when carbohydrates are heated. Acrylamide may cause cancer in humans. However, the levels of acrylamide found in prunes are low and less harmful than other foods, such as some fried foods. Choosing prunes that have been dried at lower temperatures can help reduce your risk.

Some people may be allergic to prunes, which start as plums. If you have a stone fruit allergy, you may be allergic to prunes and should take caution.

Tips for Consuming Prunes

You can enjoy prunes on their own or use them in dishes to add flavor and nutrients to your meal.

One-half cup of dried fruit counts as one serving of fruit. Most people should aim to get at least two servings of fruit per day, although this may vary depending on your age, physical activity, and any health conditions you have.

Pitted prunes can be:

• Blend into smoothies
• Use as a topping for oatmeal, overnight oats, or cereal
• Add to garden salads or cooked vegetables, such as oven-roasted cauliflower or sautéed spinach
• Mix into hot or chilled whole grain dishes, like wild rice and quinoa
• Stuff with nut butter and eaten as a snack
• Add to homemade energy balls or granola bars
• Purée and incorporate into baked goods, like cookies, brownies, and muffins
• Stew and enjoy as a side dish or topping for pancakes, chia pudding, or chocolate avocado pudding.

A Quick Review

Prunes are dehydrated plums. They have a sweet taste and provide a good source of antioxidants and several nutrients, like fiber and vitamin K. Consuming prunes regularly may support gut, bone, and cardiovascular health. Eating dried fruit has also been shown to improve overall diet quality and possibly aid in weight management.

Increasing your intake of prunes may cause digestive upset at first due to their high fiber content. Prunes also contain acrylamide, a chemical that may cause cancer in humans. If you're allergic to plums or other stone fruit, you may want to avoid prunes.

However, prunes are generally safe to eat and can add sweetness and nutrients to smoothies, grain dishes, and baked goods.