Back to knowledge libraryPrunes
Prunes are actually dried plums, usually from the European plum variety. They have a deep, sweet flavour and a chewy texture.
What is the nutrient content of Prunes?
A recommended serving size of prunes is 3 prunes, or around 30g:
What are the health benefits of Prunes?
1. Digestive Health: Prunes are usually consumed for their high fibre content and natural laxative effect due to sorbitol (a type of carbohydrate known as a “sugar alcohol”), making them effective in promoting regular bowel movements and relieving constipation.
2. Bone Health: Prunes are rich in vitamin K and contain trace minerals such as boron, which are beneficial for bone health and may help prevent osteoporosis.
3. Heart Health: The potassium in prunes helps regulate blood pressure, contributing to heart health and protecting against heart disease
Where can I find Prunes?
Prunes can be eaten on their own as a snack, or as part of prune juice. They are also a key part of many Middle Eastern and Moroccan dishes, such as in tagines and stews to lend a “sweet” flavour.
References:
Public Health England (2016). Government Dietary
Recommendations. Available at:
https://assets.publishing.service.gov.uk/media/5a749f
ece5274a44083b82d8/government_dietary_recomme
ndations.pdf [Accessed 8 November 2024].
National Health Service (2022). 5 A Day portion sizes.
Available at:
https://www.nhs.uk/live-well/eat-well/5-a-day/portio
n-sizes/ [Accessed 10 September 2024].
Lever, E., Scott, S. M., Louis, P., Emery, P. W., & Whelan,
K. (2019). The effect of prunes on stool output, gut
transit time and gastrointestinal microbiota: A
randomised controlled trial. Clinical nutrition
(Edinburgh, Scotland), 38(1), 165–173.
https://doi.org/10.1016/j.clnu.2018.01.003 [Accessed
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De Souza, M. J., Strock, N. C. A., Williams, N. I., Lee, H.,
Koltun, K. J., Rogers, C., Ferruzzi, M. G., Nakatsu, C. H.,
& Weaver, C. (2022). Prunes preserve hip bone mineral
density in a 12-month randomized controlled trial in
postmenopausal women: the Prune Study. The
American journal of clinical nutrition, 116(4), 897–910.
https://doi.org/10.1093/ajcn/nqac189 [Accessed 10
September 2024].
Damani, J. J., Rogers, C. J., Lee, H., Strock, N. C., Koltun,
K. J., Williams, N. I., Weaver, C., Ferruzzi, M. G.,
Nakatsu, C. H., & De Souza, M. J. (2024). 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. The Journal of
nutrition, 154(5), 1604–1618.
https://doi.org/10.1016/j.tjnut.2024.03.012 [Accessed
10 September 2024]
Written By:
Grace Williams, Head of Nutrition & Operations, myfood24.