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
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.
Prunes
Per
1/4 cup (40g)
Calories
96
Vitamin K
20%
Vitamin A
2%
Vitamin C
0%
Vitamin B12
0%
Vitamin D
0%
Iron
2%
Magnesium
4%
Potassium
6%
Calcium
1%
Fiber
2.8g
Nutrition Highlights
Sorbitol, fiber, vitamin K, potassium, boron
Fuhrman ANDI chart, 0.25 cup
Nutrition Density Score (ANDI Score)
47
Standard, well-documented food, figures reflect typical USDA-reported values
Prep Tip
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.
Absorption Boost
Water, adequate hydration supports the fiber's effect on regularity
Yogurt, helps absorb fat-soluble vitamin K and adds probiotics to the mix
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
Storage
Store in an airtight container in a cool, dry place; keeps for many months.
Biomarkers to Track
Subjective
(Daily)
Digestive regularity
Bone and joint comfort
Objective
(Quarterly)
Bone density markers (long-term)
Vitamin K and INR status