As well as being rich in fibre prunes also supply sorbitol and phytonutrients which all work to support bowel function. This means eating prunes can increase stool volume and frequency making them a natural laxative which helps to promote healthy bowel movements.
Prunes have a high sugar content, which allows them to be dried without fermenting. They're also high in fiber, which can help you regulate your bowels and your bladder.
Prunes vs. prune juice. Manufacturers make prune juice from prunes, which are dried plums. Although prune juice appears to offer some benefits for people with constipation, eating whole prunes may be more effective.
Fruit: Tinned prunes are a good source of iron and folic acid. Grapefruit and orange are rich sources of vitamin C. Strawberries and blackcurrants are rich in antioxidants, fibre and vitamin C. Two to three tablespoons of tinned berries count as one portion towards the recommended five a day.
The antioxidants and anti-inflammatory properties of prunes may help prevent bone loss and aid in maintaining healthy bone density and formation, according to clinical studies. The higher amounts of vitamin K in prunes also help to improve bone health.
If you are not used to high levels of fibre in your diet but you wish to try prunes to ease constipation, it would be advisable to start with 1-2 prunes each day, with adequate amounts of water, and build up slowly to find your tolerance.
The insoluble fiber in prunes can cause or worsen diarrhea.
This is why you need to avoid them when you have diarrhea (2). There have also been certain cases of people who had experienced diarrhea post the ingestion of prunes and prune juice (3). This can be attributed to the laxative property of prunes.
So eat up — preferably in the morning, so you're not dumping all night — and poop well. Just remember, five to 10 prunes a day keeps constipation away.
Prunes are loaded with soluble fibre called pectin, which is known to keep your gut health intact. It helps to clear out the intestinal tract, which helps in better bowel movements. It is also considered as a natural laxative.
Prunes have fiber as well as fructans and sorbitol, fermentable sugars that can have a laxative effect.
Prunes are a good source of fiber and a digestive superfood that contains sorbitol, which provides a mild laxative effect. By eating prunes every night, you can keep regularity in your digestive system and avoid constipation.
A systematic review found that consuming prunes for three weeks helped constipated people have more bowel movements (3.5 per week vs.
They concluded that prunes are superior in providing safe, effective relief of mild to moderate chronic constipation. Chronic constipation is a frustrating condition, affecting up to 20% of the world's population.
It blocks some cholesterol from being absorbed from the intestines into the blood stream. Pulses such as beans, peas and lentils are particularly high in this kind of fibre. Sweet potato, aubergine, okra (ladies' fingers), broccoli, apples, strawberries and prunes are also good options.
Prunes are an excellent source of fibre; they have a low glycaemic index and are a perfect choice for people with diabetes.
A study published in Pharmaceutical Biology shows that prunes may help regulate intestinal microflora and thereby effectively lower total cholesterol levels.
In studies, researchers found that people consuming prunes had slightly more bifidobacteria, a noted probiotic bacteria that exerts a number of beneficial health effects.
Liver Health
In traditional medicine, prune juice has been used to treat hepatitis — a liver disease. When there are problems with your liver, it produces harmful chemicals. Prune juice vitamins and antioxidants reduce these chemicals, helping to maintain liver health and fight disease.
Prunes are naturally a good source of dietary fiber, which acts as a prebiotic, feeding the good probiotic bacteria in your system.
Dried plums, which is what prune juice is made from, have high sorbitol content . This substance has laxative and diuretic properties. The phenolic compounds in dried plums and prune juice are also effective laxatives.
Plums and Prunes Are Rich in Antioxidants
Many lab and animal studies have found the polyphenols in plums and prunes to have powerful anti-inflammatory effects, as well as the ability to prevent damage to cells that often leads to disease ( 10 , 11 , 12 ).
How many prunes should I eat per day? Dr. Hooshmand says how many prunes you should eat in a day depends on the size of the prunes themselves, but current research recommends 50 grams of prunes per day which is equal to about 5 to 6 prunes.
Fruits such as dried apricots, prunes, and raisins will keep at top quality in the pantry for six months. After opening, you may wish to store them tightly sealed in the refrigerator to preserve the quality for up to six additional months or freeze them for one month.
One study, for example, found that subjects who had already experienced substantial bone loss were able to completely reverse these losses by eating prunes every day! Others show that eating prunes can help prevent the bone loss from occurring in the first place.
Although it is possible to become dependent on stimulant laxatives, there is no evidence that this is a problem with moderate prune consumption.