Gut Health
Prunes
Dried plums concentrated in sorbitol and fiber, making them one of the best-studied foods for digestive regularity.
Gut Health
Bone Health
Heart Health
Serving
1/4 cup (40g)
Calories Per Serving
96
Key nutrients
Sorbitol, fiber, vitamin K, potassium, boron
Nutrient density
47
Why it’s worth eating
Prunes offer fiber, vitamins K and A, and are noted for supporting digestive health and bone density. Eat as a snack or add to cereals and baked goods for natural sweetness.
What you may notice
Digestive regularity
Bone and joint comfort
Markers worth tracking
Bone density markers (long-term)
Vitamin K and INR status
How to eat it
Start with a small amount (3-4 prunes) if you're not used to them, the sorbitol content has a notably strong effect on digestive regularity.
Pairs well with
Water, adequate hydration supports the fiber's effect on regularity
Yogurt, helps absorb fat-soluble vitamin K and adds probiotics to the mix
Storage
Store in an airtight container in a cool, dry place; keeps for many months.
The numbers, per 1/4 cup (40g)
20%
Vitamin K
2%
Vitamin A
0%
Vitamin C
1%
Calcium
2%
Iron
4%
Magnesium
6%
Potassium
0%
Vitamin B12
0%
Vitamin D
Fiber
2.8g
Plums, dried (prunes), uncooked (FDC 168161)
Evidence
B
Among the strongest whole-food, realistic-dose results in the entire database, with RCT support for both postmenopausal bone-density preservation and constipation. The main caveat is pervasive industry funding.
Study dose vs. serving
REALISTIC DOSE: 50-100 g/day (about 5-11 prunes) matched the trial dose. Bone: 12-month RCT in postmenopausal women preserved total-hip BMD. Constipation: 100 g/day beat fibre-matched psyllium (22 g) on complete spontaneous bowel movements (3.5 vs 2.8/week) and stool consistency.
De Souza MJ, Strock NCA, et al. The Prune Study. Am J Clin Nutr. 2023. S0002-9165(23)03609-2. Plus Attaluri A, Rao SSC, et al. Aliment Pharmacol Ther. 2011;33(7):822-828. DOI 10.1111/j.1365-2036.2011.04594.x.
Use caution if
You take warfarin or other blood thinners, moderate vitamin K content; keep intake consistent
You have IBS, the sorbitol content can cause cramping or loose stools in sensitive people
Details
Type
Fruits & Veg
Season
Pantry, year-round
Forms
Whole dried, paste, juice
Price
Budget
Bioactive
Sorbitol (osmotic sugar alcohol) plus chlorogenic and neochlorogenic acids
Heat stable
Yes - drying concentrates sorbitol and polyphenols
Watch
The same sorbitol that aids laxation causes gas, bloating and diarrhoea at high intake. INDUSTRY FUNDING: the California Prune Board funds much of this literature.
Reliability
4 / 5
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