Studies suggest that prunes may help with the following:. Traditionally, people have also used prunes to treat fever and jaundice. However, scientific evidence to support these benefits is lacking. There are no set guidelines on the use of prune juice for constipation. One of the reasons for this is that most of the research on the effects of dried plums has focused on the whole fruits rather than the juice.
In one small study from , participants consumed prune juice daily for 2 weeks. The results of the study suggested that drinking milliliters, or about half a cup, twice a day works as an effective laxative, at least in cases of mild constipation.
When it comes to eating prunes for digestive issues, many studies base their findings on eating g, or approximately 10 whole prunes, each day. Consuming prunes or prune juice is a relatively low-risk remedy for constipation. The most common side effect that people report is an increase in flatulence , or gas. However, prune juice is also very high in sugar and calories , with each cup of canned juice containing calories and Too much sugar can increase the risk of weight gain and blood sugar problems.
The whole fruits are still high in sugar and calories, but research suggests that they have only a small effect on blood sugar and insulin levels. A doctor will typically suggest that people with constipation first try making dietary and lifestyle changes. Over-the-counter treatments can also help. A high-fiber diet can help stool pass through the digestive tract more quickly and promote more regular bowel movements.
Eating small, frequent meals may also help, as regular food intake can stimulate a bowel movement. Staying hydrated can help treat and prevent constipation.
Eating a high-fiber diet can also contribute to dehydration. Although prune juice contributes to fluid intake, it is high in sugar and calories, so it is best for people to consume it in moderation. Individuals should aim to meet most of their fluid needs by drinking water. It is also advisable to limit or avoid caffeinated drinks, such as coffee , tea, and cola, as they may make dehydration worse. The Department of Health and Human Services recommend that adults do at least minutes of moderate-intensity physical activity a week.
People can spread this exercise across the week, and it can include a variety of activities, such as brisk walking, cycling, running, and playing sports.
Never try to delay a bowel movement for longer than necessary. Once a person feels the urge, they should go to the toilet and take their time to pass the stool. Trying to have a bowel movement at the same time each day may help some people become more regular. Probiotics are bacteria and yeast that can help promote better gut health. They may also be an effective natural treatment for constipation.
A review of 14 scientific studies found that consuming products containing probiotic bacteria, such as Bifidobacterium lactis , can increase the number of weekly bowel movements and soften stools, allowing individuals to pass them more easily. Many different products contain probiotics, including certain yogurts, supplements, and fermented foods, such as kefir, sauerkraut, and kimchi.
These products are widely available in health stores. A person can also buy a range of probiotic supplements online. Some stool softeners or laxatives are available over the counter in pharmacies and health stores. When consumed in excess, the sorbitol in prunes — which has a natural laxative effect — can backfire, causing diarrhea and possibly even dehydration, as noted by LiveStrong.
Even if this sugar alcohol ingredient doesn't result in loose stools, you may still find yourself experiencing other awkward tummy troubles if you chow down on too many prunes. While fiber is good for your digestive tract, it can sometimes lead to gas, bloating, and discomfort via Mayo Clinic.
This is especially true for those people who are not accustomed to eating high fiber foods, per LiveStrong. With that in mind, consider gradually introducing prunes into your daily diet. Pace yourself, and your digestive system will thank you. Prunes are chock full of good-for-you, immune system-boosting vitamins and antioxidants that promote all sorts of healthy cellular activity in your body.
And, as it turns out, prunes just might be one of the foods that make you beautiful! Dried plums which are, of course, prunes are high in vitamin A — a mineral that helps foster healthy vision, boosts immunity, and promotes the function of your cardiovascular system, lungs, kidneys, and other major organs via the National Institute of Health. The fruit also offers a significant amount of calcium, potassium, and vitamin K, per VeryWell Fit.
What's more, prunes are also rich in antioxidants that work fight against cell damage that could cause signs of early aging. These antioxidants neutralize free radicals, subsequently preventing wrinkles and fine lines. So, in other words, eating prunes will help you feel and look your absolute best.
Who would have thought that eating a dried, wrinkly fruit could actually be the key to keeping you looking and feeling youthful? Prunes could be a lifesaver for people who can't stand the thought of eating a banana every day. Bananas are a good source of potassium — a mineral your body desperately needs. However, if the thought of eating the yellow fruit to get your daily dose of potassium makes your stomach churn, we have good news: You can still get your daily dose of potassium by eating a handful of dried prunes every day.
Per Medical News Today , a half-cup of prunes has mg of potassium, which certainly puts a significant dent in the daily recommended intake for adults. According to the Harvard School of Public Health , women need 2, mg of potassium each day, while men need 3, mg. But what does potassium actually do for your body? On a basic level, the mineral helps your cells to function properly, as noted by Harvard Health Publishing.
Specifically, the nutrient "regulates the heartbeat, ensures proper function of the muscles and nerves, and is vital for synthesizing protein and metabolizing carbohydrates. Eating prunes every day should be considered by people who have an iron deficiency, such as anemia.
As it turns out, a daily serving of the dried fruit could make all the difference when it comes to having healthy blood! While small, prunes are loaded with a ton of naturally occurring iron. As explained by the Cleveland Clinic , when digested, iron fuses with protein in your body to make hemoglobin — which transports necessary oxygen to cells throughout your body.
Therefore, taking iron supplements and eating iron-rich foods can help to prevent anemia, which is a disease characterized by the blood having an insufficient supply of these healthy red blood cells. According to Mayo Clinic , anemia can cause extreme fatigue, heart palpitations, shortness of breath, and other unpleasant symptoms.
According to the Cleveland Clinic, snacking on this dried fruit every day won't only help prevent or reverse anemia — it will also ultimately boost your body's immunity and improve your overall health. Quick, pass the prunes! Well, if you don't, you definitely should. While most people associate drinking milk every day with having strong bones thanks to some awfully memorable advertisements , prunes actually work to promote strong, healthy bones, as well.
In fact, a study published in Osteoporosis International demonstrated prunes' potential to stop and even prevent postmenopausal bone mass density loss in women. Furthermore, the research found that eating 50 mg worth of the fruit is most likely as efficacious as eating double that amount — meaning you only have to eat 5 or 6 a day to see an improvement.
According to the article, this could be because of "the ability of dried plums to inhibit bone resorption. A second study published in in the journal Nutrients echoed these positive findings.
As explained by the founder of NutritionFact. Michael Greger, in U. That's certainly something we can get behind. Prunes, prunes, they're good for your heart! The more you eat, the more you — get a good cholesterol reading at your regular check-up? While that's not exactly how the humorous old adage goes, it's true: Eating prunes every day can promote overall heart health by lowering high cholesterol.
In fact, a study published in The American Journal of Clinical Nutrition found that men with high cholesterol who consumed 12 prunes a day for eight weeks saw a significant decrease in LDL cholesterol. According to WebMD , LDL cholesterol is considered "bad" cholesterol, as it builds up in your blood vessels, making you more likely to suffer a heart attack or stroke. Eating fruit in its whole form, such as prunes, is associated with a reduced risk of type 2 diabetes. There are a number of explanations for this including their high fibre content , their rich phytochemical levels and micronutrient contribution.
Prunes may help slow the ageing process , they do this thanks to their exceptionally high antioxidant levels, which is thought to be as much as twice that of other fruit and vegetables. Animal studies have shown that feeding diets rich in these antioxidants appears to have a beneficial effect on alleviating levels of anxiety which in turn may reduce oxidative stress in the brain and delay its adverse effects on cognitive function.
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. They also have prebiotic properties which means they supply the fuel to support the beneficial bacteria which reside in our intestines.
However, there is some evidence that prunes may help relieve constipation, and may in fact be better than other natural foods such as psyllium husks.
A recent study using 80g of prunes with ml of water a day for four weeks saw improvements in bowel function. Some people are allergic to prunes. Allergy symptoms normally develop within minutes, and you should see your GP if you experience an adverse reaction. However, if this develops into a severe reaction, known as anaphylaxis, it is a medical emergency and you should call for an ambulance immediately. Read more about allergies on the NHS website.
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 prunes each day, with adequate amounts of water, and build up slowly to find your tolerance. Prune juice is unlikely to produce the same effect as the fibre is removed during the juicing process. Kerry Torrens BSc. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including BBC Good Food.
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