15 Benefits of Prunes: Why You Should Include Them in Your Diet

Did you know that The California Prune Board once pushed the Food and Drug Administration (FDA) to rename prunes?  A study in the US revealed that women between the ages of 25 and 54 had negative reactions to the thought of prunes. Did that stop the prune board? Nuh-uh! Because of their constant appeal, the FDA had to change its name to "dried plums."

Now the question is- what is so special about prunes that the authorities had to go to this length to convince people to eat it? Well, we’re glad you asked that question. This guide is here to offer you with 12 amazing health benefits of prunes and change your life for the better. 


What are Prunes?

Plums when dried are simply called prunes. They originate from particular plum types that are meant to be dried rather than eaten fresh. While Americans refer to dried plums as "prunes," some regions of Europe used to refer to fresh plums as "prunes." The vast majority of prunes consumed worldwide are produced in California. Most frequently consumed whole as a snack or combined with almonds, this dried fruit is extremely healthful. Prunes can be used in both sweet and savory dishes, though. While buying prunes, look out for the ones that do not have any preservatives in them to attain maximum health benefits.

Nutritional Benefits of Prunes

1 serving of 5 prunes contain the following nutrients-



Nutritional Value




1 gram


30 grams


0 grams


18 grams


3 grams

Prunes also contain-

  • Vitamin A
  • Vitamin B2
  • Vitamin B3
  • Vitamin B6
  • Vitamin C
  • Vitamin K
  • Iron
  • Manganese
  • Copper
  • Potassium
  • Magnesium
  • Phosphorus

15 Benefits of Prunes

Prunes are a nutrient powerhouse. Including them in your diet regularly can offer you a variety of health benefits such as-


Helps in digestion

Insoluble and soluble fiber are both abundant in prunes. While soluble fiber aids in regulating digestion and aids in the absorption of nutrients from food, insoluble fiber aids in maintaining regular bowel movements.Both sorbitol and chlorogenic acid are present in prunes which might increase bowel frequency,

Since prunes have a lot of fiber, it also helps stop hemorrhoids from developing as a result of constipation. Older individuals frequently experience chronic constipation, which can also be difficult for infants. Because it contains a lot of sorbitol, prune juice has a laxative effect. 


Controls overactive bladder

Although dealing with an overactive bladder can be challenging at any age. Older people, pregnant women, diabetic patients and so on often suffer from this. In such cases, increasing your dietary fiber intake can be helpful. While there are several causes of an overactive bladder, constipation can occasionally make people urinate more frequently. The nutrients present in prunes, especially the fibers, help people to control their bladder urge better. 


Maintains bone density and formation

One serving of prunes (100 grams) provides the recommended daily allowance of boron, while the potassium in prunes promotes the health of bones. Prunes may be able to reverse osteoporosis in postmenopausal women, according to Florida State University. In the study, postmenopausal women were instructed to consume 100 grams of dried plums daily. After just three months, as compared to a control group that consumed 75 grams of dried apples, they showed better bone formation markers. Prunes contain anti-inflammatory qualities as well and are highly advised for arthritis sufferers.


Improves vision

Prunes are a fantastic source of vitamin A, which is necessary for good vision. A prune provides 3% of the daily required amount of vitamin A. People who don't get enough vitamin A are more likely to develop cataracts, macular degeneration, dry eyes, and night blindness.


Keeps the heart healthy

Prunes are a great source of soluble fiber called pectin. It may help maintain healthy cholesterol levels. However, prunes' protective antioxidant capabilities and their contribution of vitamins and minerals, notably their high amounts of potassium, seem to assist decrease blood pressure in addition to their high fiber content.

Your arteries can accumulate plaque, a material made of fat and cholesterol. Your arteries may narrow due to atherosclerosis caused by plaque buildup. Heart failure, stroke, and heart attack can result from this illness if it is not addressed.

According to research, dried prunes may aid in reducing the progression of atherosclerosis. This could be due to a number of factors especially because the antioxidants in prunes help to lower cholesterol levels, thus, preventing the accumulation of plaque in the arteries.


Reduces the risk of type 2 diabetes

Prunes, for example, are a fruit that is best consumed whole to lower your risk of type 2 diabetes. They contribute micronutrients, have a high level of fiber, and have a variety of phytochemicals, which are all possible explanations for this. Prunes don't truly raise blood sugar and insulin levels the way that sweet foods usually do after consumption, despite their sweet flavor.


Slows down aging

Prunes have extraordinarily high antioxidant levels, which are estimated to be up to twice as high as those of other fruits and vegetables. As a result, they may help halt the aging process.

Studies on animals have indicated that giving diets high in these antioxidants appears to have a positive impact on reducing anxiety levels, which may in turn help to reduce oxidative stress in the brain and postpone its negative effects on cognitive performance.


Rich in antioxidants

Prunes are full of antioxidants, which assist to lower inflammation and shield your cells from oxidative stress. The polyphenols in plums and prunes have been shown in numerous laboratory and animal studies to have potent anti-inflammatory properties as well as the capacity to prevent cell damage that frequently results in disease. They contain particularly high levels of these antioxidants. These benefit bone health and may lower the risk of diabetes and heart disease.

According to research, plums contain more polyphenol antioxidants than other common fruits like nectarines and peaches by a factor of more than two. This aids in the prevention of cardiovascular disease and some forms of cancer as well as protecting the cell membrane from damage caused by free radicals. The substance also aids in protecting the body's fat molecules from oxidizing.


Prevents anemia

Women frequently suffer from iron deficiency, which makes them feel exhausted, out of breath, agitated, and immune-compromised. However, consuming prunes regularly can assist you in replenishing this vital mineral.


Prevents loss of hair

Lack of iron can cause hair to become dry, brittle, and discolored. Additionally, prunes are excellent sources of iron, which improves the general condition of your hair and has a variety of positive effects. They are a good source of vitamins B, C, and other nutrients that promote hair development. These nutrients save your hair from damage and strengthen it from the inside out.


Helps to induce sleep

Magnesium, also known as the mineral that induces sleep, is found naturally in prunes. So, if you've been taking medications to get a good night's sleep, consider including prunes in your diet instead because they will undoubtedly assist.


Helps to lose weight

It's a good idea to nibble on dried prunes. It is a superfood that also aids in maintaining your appetite and reducing the need for fried and sugary foods. Pectin is solely to blame for that. They accomplish this by prolonging your sensation of fullness. This is most likely due to two factors.

First of all, the fiber in prunes takes a while to digest and is abundant in. Your appetite will be satisfied for longer if your digestion is slower.

Secondly, the glycemic index of prunes is low. This indicates that they gradually enhance your blood's levels of glucose (sugar). They contain high levels of sorbitol, a sugar alcohol with a sluggish absorption rate, which may contribute to this in part. Avoiding blood sugar spikes, which can be brought on by consuming foods with a high glycemic index, can help control your hunger.

Therefore, prunes could be a good addition to your diet if you're trying to lose weight. But we also want to warn you about something. Bloating, gas, and diarrhea are possible side effects, and if they do occur, it signifies you are allergic to prunes.

Prunes are safe to use aside from that. So fill your shopping cart with this delicious fruit and indulge guilt-free.


Protects against emphysema

Emphysema is a type of chronic lung disease known as chronic obstructive pulmonary disease (COPD), which makes breathing difficult. Although there are other factors, smoking is by far the most prevalent direct cause of both.

According to a study, an antioxidant-rich diet and lung health are positively correlated. According to a more recent study, plant polyphenols, which include antioxidants, may lower the incidence of COPD.

Prunes are rich in antioxidants, which work to counteract oxidation and prevent the harm that smoking does. Although no studies have specifically examined prunes for lung health, this may assist to lower the risk of emphysema, COPD, and lung cancer. 


Reduces risks of colon cancer

Although colon cancer can be aggressive, it is frequently difficult to diagnose. Research has revealed that including dried plums in your diet may lower your risk of developing colon cancer. Diet can help prevent colon cancer.

Eating dried plums can enhance and increase the microbiota (or good bacteria) in the colon, according to research from Texas A&M University and the University of North Carolina. Colon cancer risk can be decreased as a result of this.


Boosts muscle recovery

You require boron, a mineral, in order to maintain the control over your muscles. Regular muscular injuries are a blatant sign that your body needs more boron in your diet. Eating a healthy dose of prunes can definitely help you with it. 


Prunes are considered superfoods because of their great nutritional value and the health benefits they provide. They can be finely chopped and added to hot or cold porridge, blended as a sugar substitute in summer drinks and smoothies, or used as cookie batter. Prunes are a great pre-workout food since they are high in fiber and provide you with more energy. Prunes can also be included in savory dishes. Basically, prunes go well with any dish you would serve with raisins. To make a sauce that goes well with chicken or pig, simmer prunes and apples in chicken stock. Prunes can also be used as a topping for pizza, pancakes, and waffles to add flavor. Nothing is off-limits with a healthy serving of some nutritionally beneficial prunes. Just make sure to buy the organic prunes without any added sugar.