What Happens to Your Body When You Eat Prunes Every Day

In This ArticleView AllIn This ArticleHealth BenefitsNutritionPrecautionsHealthy Eating TipsFAQs

In This ArticleView All

View All

In This Article

Health Benefits

Nutrition

Precautions

Healthy Eating Tips

FAQs

Photo:Getty Images; EatingWell

Getty Images; EatingWell

Prunes (aka dried plums) are more than just a remedy for constipation. These nutrient-rich fruits offer a host of health benefits like improving digestion, supporting bone health and promoting heart health.

We spoke with registered dietitians Leslie Bonci and Melissa Groves Azzaro to weigh in on all things prunes. Let’s dive into the benefits of prunes, their nutritional content and tips for incorporating them into your diet.

Health Benefits of Prunes

You May Improve Gut Health

Prunes are well known for theirability to help you poop. They get their laxative effects from their fiber content, with one serving (1/4 cup or 4 to 6 prunes) containing 11% of the daily value.Regularly eating prunes may help you prevent constipation and maintain regular bowel movements.This same fiber can help you feel fuller longer, too.

You May Enhance Bone Health

“Prunes contain a unique combination of minerals, vitamin K, phenolic compounds, fiber and anti-inflammatory properties with positive impacts on bone health,” saysLeslie Bonci, M.P.H., RDN, CSSD, LDN, FAND.

A 2024 study published inOsteoporosis Internationalshows that postmenopausal people who ate prunes daily for a year preserved certain measures of bone structure and estimated bone strength when compared to those who didn’t eat prunes.

This research was part of The Prune Study, a 12-month randomized controlled trial with 183 postmenopausal people ages 55 to 75. Several published articles from the Prune Study have shown eating prunes daily can help mitigate bone loss in older age.

Further, a 2022 study took a deep dive into prunes in the context of osteoporosis. The study suggests the antioxidants and anti-inflammatory compounds in prunes may help prevent—and in some cases even reverse—bone loss in postmenopausal individuals.

Bonci reiterates how making prunes a daily habit can help with bone preservation while also contributing to your fruit intake.

You May Promote Heart Health

A recent study published in theJournal of Nutritionshowed that eating 100 grams of prunes daily (about 9 to 10 prunes) may help prevent changes in fat distribution around the central region of the body, especially visceral fat around the stomach.Excessive visceral fat can be a risk factor for cardiovascular disease. So this is good news for those who want to support their heart health.

Bonci also mentions, “While changes in body fat distribution and body mass index are related generally to aging, a growing body of research shows that where the body holds its fat mass matters when it comes to disease risk, and dietary patterns can help impact fat distribution. Findings from this research show a daily diet that includes prunes may help reduce that visceral fat.”

Body mass index(BMI) is a measure that’s often used in healthcare to determine a person’s body weight category such as overweight or obese, and therefore, chronic disease risk. However, it has limitations and does not account for individual factors that influence one’s health status, such as body composition, ethnicity, race, sex and age. This is why it shouldn’t be used as a comprehensive measure of someone’s health andcan be a source of body size stigma and bias.

Prunes are also a good source of potassium, which is crucial for maintaining healthy blood pressure levels and supporting overall heart health.

You May Have Healthier Blood Sugar Levels

Dried fruits have often been misunderstood as foods to avoid when managing diabetes. However, a recent study inBMC Nutrition & Metabolismusing prunes, dried apricots and raisins yielded some surprising results. It found that a higher consumption of these dried fruits was associated with a decreased risk of type 2 diabetes.

Much likenuts, oatmeal or broccoli, the fiber found in prunes can help slow down the absorption of the naturally occurring sugar they contain, helping to stabilize blood sugar levels and prevent spikes. That said, it’s best to consume dried fruit in moderation (one serving is about ¼ cup, or 4 to 6 prunes) and also include fresh and frozen options to meet your fruit intake needs.

Prune Nutrition

A standard serving is about ¼ cup, or 4 to 6 prunes depending on their size. Here’s a breakdown of the nutritional content in 4 prunes, according to the Department of Agriculture:

Prunes supply 3 grams of fiber, which can help aid indigestion and promote satiety. They’re also particularly high in vitamin K, a key micronutrient for blood clotting and healthy bones.

Are Prunes Safe for Everyone to Eat?

Prunes are considered healthy and safe for most people. If consuming prunes in large amounts beyond the recommended serving, some people may experience bloating or gas due to the high fiber and sorbitol content in prunes. It’s best to stick to one serving per day to reap the benefits without uncomfortable symptoms.

Though rare, some individuals may be allergic to prunes. If you suspect you may have an allergy, be sure to check with a health care provider or dietitian before eating prunes.

Tips for Enjoying Prunes

Regularly eating a few prunes a day is an easy habit for most people to adopt, especially since they have a surprisingly juicy texture for a dried fruit. Here are some practical ways to incorporate prunes into your diet:

The Bottom Line

Enjoying prunes on a daily basis can offer your body a range of potential health benefits like improving digestion, enhancing bone health and supporting heart health. If you’re someone who experiences digestive sensitivities, just be mindful to consume them in moderation (and try not to exceed one serving of 4 to 6 prunes per day). Prunes can be used in both sweet and savory applications, making them easy to enjoy any time of the day.

Frequently Asked QuestionsA typical serving size is about ¼ cup, or 4 to 6 prunes, which is generally what the research recommends consuming to reap their health benefits.“From a health standpoint, prunes can be eaten any time of day,” says Azzaro. Some people may enjoy having them in the morning to help stimulate digestion throughout the day. But they also make a great sweet option to have at the end of the day. Enjoy them whenever it makes the most sense for your schedule and preferences.No food, including prunes, will “cleanse” your gut, nor is that necessary for optimal gut health. However, prunes have long been considered a natural remedy for constipation, and previous research has shown they can work even better than psyllium (found in laxative products).In addition to their help in the short term, eating prunes daily can also help improve long-term gut health—helping a certain type of “good” bacteria multiply.

Frequently Asked Questions

A typical serving size is about ¼ cup, or 4 to 6 prunes, which is generally what the research recommends consuming to reap their health benefits.

“From a health standpoint, prunes can be eaten any time of day,” says Azzaro. Some people may enjoy having them in the morning to help stimulate digestion throughout the day. But they also make a great sweet option to have at the end of the day. Enjoy them whenever it makes the most sense for your schedule and preferences.

No food, including prunes, will “cleanse” your gut, nor is that necessary for optimal gut health. However, prunes have long been considered a natural remedy for constipation, and previous research has shown they can work even better than psyllium (found in laxative products).In addition to their help in the short term, eating prunes daily can also help improve long-term gut health—helping a certain type of “good” bacteria multiply.

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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.U.S. Department of Agriculture. FoodData Central.Plums, dried (prunes), uncookedLever E, Scott SM, Louis P, Emery PW, Whelan K.The effect of prunes on stool output, gut transit time and gastrointestinal microbiota: A randomised controlled trial.Clin Nutr. 2019;38(1):165-173. doi:10.1016/j.clnu.2018.01.003Koltun KJ, Strock NCA, Weaver C., Hang L, Williams NI, Rogers CJ, Damani J, Ferruzzi MG, Nakatsu CH & De Souza MJ.Prunes preserve cortical density and estimated strength of the tibia in a 12-month randomized controlled trial in postmenopausal women: The Prune Study.Osteoporosis Int.2024; 35: 863–875. https://doi.org/10.1007/s00198-024-07031-6De Souza MJ, Strock NCA, Rogers CJ, Williams NI, Ferruzzi MG, Nakatsu CH, Simpson AMR, Weaver C.Rationale and study design of Randomized Controlled Trial of Dietary Supplementation with prune (dried plums) on bone density, geometry, and estimated bone strength in postmenopausal women: The Prune study.Contemp Clin Trials Commun.2022 May 28;28:100941. doi: 10.1016/j.conctc.2022.100941.Damani JJ, De Souza MJ, VanEvery HL, Strock NCA, Rogers CJ.The Role of Prunes in Modulating Inflammatory Pathways to Improve Bone Health in Postmenopausal Women.Adv Nutr.2022;13(5):1476-1492. doi:10.1093/advances/nmab162Damani JJ, Rogers CJ, Lee H, Strock NC, Koltun KJ, Williams NI, Weaver C, Ferruzzi MG, Nakatsu CH, De Souza MJ.Effects of prune (dried plum) supplementation on Cardiometabolic Health in postmenopausal women: An ancillary analysis of a 12-month randomized controlled trial, the prune study.J Nutr. 2024; 154(5): 1604-1618. https://doi.org/10.1016/j.tjnut.2024.03.012.Guan, J., Liu, T., Yang, K.et al.Dried fruit intake and lower risk of type 2 diabetes: a two-sample mendelian randomization study.Nutr Metab (Lond)2024. https://doi.org/10.1186/s12986-024-00813-zLever E, Cole J, Scott SM, Emery PW, Whelan K.Systematic review: The effect of prunes on gastrointestinal function.Aliment Pharmacol Ther.2014 Oct;40(7):750-8. doi:10.1111/apt.12913Simpson, AMR; De Souza, MJ; Damani, J; Rogers, C; Williams, NI; Weaver, C; Ferruzzi, MG; Chadwick-Corbin, S; Nakatsu, CH.Prune supplementation for 12 months alters the gut microbiome in postmenopausal women.Food Funct.2022;13:12316–12329. doi: 10.3390/horticulturae9050584

Sources

EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.U.S. Department of Agriculture. FoodData Central.Plums, dried (prunes), uncookedLever E, Scott SM, Louis P, Emery PW, Whelan K.The effect of prunes on stool output, gut transit time and gastrointestinal microbiota: A randomised controlled trial.Clin Nutr. 2019;38(1):165-173. doi:10.1016/j.clnu.2018.01.003Koltun KJ, Strock NCA, Weaver C., Hang L, Williams NI, Rogers CJ, Damani J, Ferruzzi MG, Nakatsu CH & De Souza MJ.Prunes preserve cortical density and estimated strength of the tibia in a 12-month randomized controlled trial in postmenopausal women: The Prune Study.Osteoporosis Int.2024; 35: 863–875. https://doi.org/10.1007/s00198-024-07031-6De Souza MJ, Strock NCA, Rogers CJ, Williams NI, Ferruzzi MG, Nakatsu CH, Simpson AMR, Weaver C.Rationale and study design of Randomized Controlled Trial of Dietary Supplementation with prune (dried plums) on bone density, geometry, and estimated bone strength in postmenopausal women: The Prune study.Contemp Clin Trials Commun.2022 May 28;28:100941. doi: 10.1016/j.conctc.2022.100941.Damani JJ, De Souza MJ, VanEvery HL, Strock NCA, Rogers CJ.The Role of Prunes in Modulating Inflammatory Pathways to Improve Bone Health in Postmenopausal Women.Adv Nutr.2022;13(5):1476-1492. doi:10.1093/advances/nmab162Damani JJ, Rogers CJ, Lee H, Strock NC, Koltun KJ, Williams NI, Weaver C, Ferruzzi MG, Nakatsu CH, De Souza MJ.Effects of prune (dried plum) supplementation on Cardiometabolic Health in postmenopausal women: An ancillary analysis of a 12-month randomized controlled trial, the prune study.J Nutr. 2024; 154(5): 1604-1618. https://doi.org/10.1016/j.tjnut.2024.03.012.Guan, J., Liu, T., Yang, K.et al.Dried fruit intake and lower risk of type 2 diabetes: a two-sample mendelian randomization study.Nutr Metab (Lond)2024. https://doi.org/10.1186/s12986-024-00813-zLever E, Cole J, Scott SM, Emery PW, Whelan K.Systematic review: The effect of prunes on gastrointestinal function.Aliment Pharmacol Ther.2014 Oct;40(7):750-8. doi:10.1111/apt.12913Simpson, AMR; De Souza, MJ; Damani, J; Rogers, C; Williams, NI; Weaver, C; Ferruzzi, MG; Chadwick-Corbin, S; Nakatsu, CH.Prune supplementation for 12 months alters the gut microbiome in postmenopausal women.Food Funct.2022;13:12316–12329. doi: 10.3390/horticulturae9050584

U.S. Department of Agriculture. FoodData Central.Plums, dried (prunes), uncookedLever E, Scott SM, Louis P, Emery PW, Whelan K.The effect of prunes on stool output, gut transit time and gastrointestinal microbiota: A randomised controlled trial.Clin Nutr. 2019;38(1):165-173. doi:10.1016/j.clnu.2018.01.003Koltun KJ, Strock NCA, Weaver C., Hang L, Williams NI, Rogers CJ, Damani J, Ferruzzi MG, Nakatsu CH & De Souza MJ.Prunes preserve cortical density and estimated strength of the tibia in a 12-month randomized controlled trial in postmenopausal women: The Prune Study.Osteoporosis Int.2024; 35: 863–875. https://doi.org/10.1007/s00198-024-07031-6De Souza MJ, Strock NCA, Rogers CJ, Williams NI, Ferruzzi MG, Nakatsu CH, Simpson AMR, Weaver C.Rationale and study design of Randomized Controlled Trial of Dietary Supplementation with prune (dried plums) on bone density, geometry, and estimated bone strength in postmenopausal women: The Prune study.Contemp Clin Trials Commun.2022 May 28;28:100941. doi: 10.1016/j.conctc.2022.100941.Damani JJ, De Souza MJ, VanEvery HL, Strock NCA, Rogers CJ.The Role of Prunes in Modulating Inflammatory Pathways to Improve Bone Health in Postmenopausal Women.Adv Nutr.2022;13(5):1476-1492. doi:10.1093/advances/nmab162Damani JJ, Rogers CJ, Lee H, Strock NC, Koltun KJ, Williams NI, Weaver C, Ferruzzi MG, Nakatsu CH, De Souza MJ.Effects of prune (dried plum) supplementation on Cardiometabolic Health in postmenopausal women: An ancillary analysis of a 12-month randomized controlled trial, the prune study.J Nutr. 2024; 154(5): 1604-1618. https://doi.org/10.1016/j.tjnut.2024.03.012.Guan, J., Liu, T., Yang, K.et al.Dried fruit intake and lower risk of type 2 diabetes: a two-sample mendelian randomization study.Nutr Metab (Lond)2024. https://doi.org/10.1186/s12986-024-00813-zLever E, Cole J, Scott SM, Emery PW, Whelan K.Systematic review: The effect of prunes on gastrointestinal function.Aliment Pharmacol Ther.2014 Oct;40(7):750-8. doi:10.1111/apt.12913Simpson, AMR; De Souza, MJ; Damani, J; Rogers, C; Williams, NI; Weaver, C; Ferruzzi, MG; Chadwick-Corbin, S; Nakatsu, CH.Prune supplementation for 12 months alters the gut microbiome in postmenopausal women.Food Funct.2022;13:12316–12329. doi: 10.3390/horticulturae9050584

U.S. Department of Agriculture. FoodData Central.Plums, dried (prunes), uncooked

Lever E, Scott SM, Louis P, Emery PW, Whelan K.The effect of prunes on stool output, gut transit time and gastrointestinal microbiota: A randomised controlled trial.Clin Nutr. 2019;38(1):165-173. doi:10.1016/j.clnu.2018.01.003

Koltun KJ, Strock NCA, Weaver C., Hang L, Williams NI, Rogers CJ, Damani J, Ferruzzi MG, Nakatsu CH & De Souza MJ.Prunes preserve cortical density and estimated strength of the tibia in a 12-month randomized controlled trial in postmenopausal women: The Prune Study.Osteoporosis Int.2024; 35: 863–875. https://doi.org/10.1007/s00198-024-07031-6

De Souza MJ, Strock NCA, Rogers CJ, Williams NI, Ferruzzi MG, Nakatsu CH, Simpson AMR, Weaver C.Rationale and study design of Randomized Controlled Trial of Dietary Supplementation with prune (dried plums) on bone density, geometry, and estimated bone strength in postmenopausal women: The Prune study.Contemp Clin Trials Commun.2022 May 28;28:100941. doi: 10.1016/j.conctc.2022.100941.

Damani JJ, De Souza MJ, VanEvery HL, Strock NCA, Rogers CJ.The Role of Prunes in Modulating Inflammatory Pathways to Improve Bone Health in Postmenopausal Women.Adv Nutr.2022;13(5):1476-1492. doi:10.1093/advances/nmab162

Damani JJ, Rogers CJ, Lee H, Strock NC, Koltun KJ, Williams NI, Weaver C, Ferruzzi MG, Nakatsu CH, De Souza MJ.Effects of prune (dried plum) supplementation on Cardiometabolic Health in postmenopausal women: An ancillary analysis of a 12-month randomized controlled trial, the prune study.J Nutr. 2024; 154(5): 1604-1618. https://doi.org/10.1016/j.tjnut.2024.03.012.

Guan, J., Liu, T., Yang, K.et al.Dried fruit intake and lower risk of type 2 diabetes: a two-sample mendelian randomization study.Nutr Metab (Lond)2024. https://doi.org/10.1186/s12986-024-00813-z

Lever E, Cole J, Scott SM, Emery PW, Whelan K.Systematic review: The effect of prunes on gastrointestinal function.Aliment Pharmacol Ther.2014 Oct;40(7):750-8. doi:10.1111/apt.12913

Simpson, AMR; De Souza, MJ; Damani, J; Rogers, C; Williams, NI; Weaver, C; Ferruzzi, MG; Chadwick-Corbin, S; Nakatsu, CH.Prune supplementation for 12 months alters the gut microbiome in postmenopausal women.Food Funct.2022;13:12316–12329. doi: 10.3390/horticulturae9050584

Health Benefits of Prunes#

You May Improve Gut Health#

You May Enhance Bone Health#

You May Promote Heart Health#

You May Have Healthier Blood Sugar Levels#

Prune Nutrition#

Are Prunes Safe for Everyone to Eat?#

Tips for Enjoying Prunes#

The Bottom Line#

Frequently Asked Questions#