Turns out we should all eat more prunes

From Good Housekeeping

Soft and sweet, prunes are essentially dehydrated plums to be preserved. They can last around six months in your pantry and offer a ton of versatility in virtually any meal. In addition, they are small nutritional powers. “Prunes have many health benefits, from gastrointestinal health and bone preservation, modulation of the immune response, diabetes, atherosclerosis and satiety,” says Shirin Hooshmand, Ph.D., professor of nutrition at San Diego State University.

While this delicious, dried fruit offers some serious health benefits, be sure to pay attention to ingredient lists and buy varieties that only list prunes as the sole ingredient (try to avoid options with sugars or added oils). Here’s everything you need to know about prunes and why they deserve a place in your grocery cart.

Prune nutrition statistics

Serving size: 4 pruneaux (38g)

Health Benefits of Prunes:

The super powers of size go way beyond the bathroom! Here are some reasons to start incorporating prunes into your diet:

• May support bone health: Dr Hooshmand has been researching bone and prune health for 15 years. In a recent clinical trial, Dr. Hooshmand and her team found that postmenopausal women with osteopenia who ate 5-6 prunes per day (one serving of prunes) for six months were effective in preventing bone loss. “Previous research has also found that consuming 10 to 12 prunes per day for a year was associated with increased bone mineral density and better indicators of bone turnover in postmenopausal women,” she says. Additionally, Dr. Hooshmand shares that interesting new animal research suggests that prunes may help prevent bone loss in people exposed to radiation, such as astronauts in space.

• May promote heart health: One serving of prunes is 11% of the daily value of fiber, which is involved in lowering blood cholesterol. Initial research from the University of California, Davis found that men with moderately high cholesterol were able to lower total LDL cholesterol and “bad” cholesterol after eating about 12 prunes a day.

• Support healthy digestion: The fiber content in prunes may be due to their laxative effect, but scientists point out the combination of fiber, phenolics, and sorbitol in prunes that are probably what does the trick. Research supports that prunes can dramatically increase weight and frequency of bowel movements, making them a great natural alternative for supporting healthy bowel function.

• May have anti-inflammatory properties: Since prunes are high in polyphenols, these antioxidants can help reduce inflammation and protect against DNA damage. Compared to fresh plums, prunes dried at 60 and 85 ° C may actually have higher antioxidant activity.

And what about prune juice?

The story continues

Unlike other fruit juices, the more popular brands of prune juice actually contain a good source of fiber per serving. Hot prune juice itself has also long been used as a natural remedy for constipation. “In my opinion, consuming prune juice could probably be effective to some extent in terms of bone health, but we only have data from clinical trials testing the effects of whole prunes on bone health,” explains Dr Hooshmand.

How many prunes should I eat per day?

Dr Hooshmand says the number of prunes you should eat per day depends on the size of the prunes themselves, but current research recommends 50 grams of prunes per day, which equates to around 5-6 prunes. If you are not used to eating prunes or other high fiber foods, start slowly with 1 to 2 prunes per day and work your way up. “For people who have a low fiber intake in their diet, in general, we recommend introducing prunes gradually, avoiding the consumption of prunes on an empty stomach and spreading the intake throughout the day”, explains Dr Hooshmand.

How to add prunes to your diet:

“There are many ways to enjoy prunes as part of your diet: from smoothies to salads and soups to savory dishes for dinner. Prunes can even be used as a sugar and fat substitute in baked goods.” says Dr. Hooshmand.

Enjoy this delicious dried fruit on its own or try it in different ways:

• Use prunes with your favorite variety of nuts in a healthy homemade trail mix

• Add chopped prunes as a garnish to oatmeal or yogurt

• Incorporate prunes into stews or tagine for a sweet and savory touch

• Add a prune or two to your morning smoothie

• Toss the chopped prunes into the salad with your favorite vegetables and vinaigrette

• Use prunes for natural sweetness and fiber in energy bites

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