Health benefits of Prunes: Support digestion, bone health, and help manage weight

Prunes are a powerhouse of nutrition, with fibre, vitamin K and potassium that supports the digestive system, bone health and improve cholesterol levels. Eating prunes as dessert can keep you full for longer, aiding in weight management, while snacking on them is great if you’re looking for a sugar substitute that also regulates blood sugar.

Whether you suffer from constipation or are just looking to get in some essential nutrients without unnecessary calories, prunes can be your go-to snack when accompanied with a balanced meal.

Here are the nutritional benefits of eating prunes, and how and when to enjoy them best.

• Supports digestion

Prunes have high dietary fibre content and also contain sorbitol, which is a natural sugar alcohol that acts as a mild laxative. According to the World Journal of Gastroenterology, the fibre in prunes aids digestion and can effectively treat mild to moderate constipation. Eat them to regulate your bowel movement and relieve constipation.

Eating prunes regularly can also promote a healthy digestive tract, helping to alleviate symptoms of indigestion and bloating.

Also read | Home remedies for constipation: Try flaxseeds, prune juice, lemon water and others for quick digestive relief

• Improves bone health

Prunes contain essential nutrients like vitamin K, potassium, and boron, which help with maintaining bone density and preventing bone loss, especially in postmenopausal women.

Research published in Osteoporosis International highlights that eating prunes regularly can slow the progression of bone density loss and reduce the risk of fractures in older adults.

• Rich in antioxidants

Prunes are a great source of antioxidants, which protect cells from damage and may help lower the risk of heart disease and certain cancers, according to The Journal of Medicinal Food.

• Regulates blood sugar levels

Although prunes are naturally sweet, because they are high in fibre, our body absorbs the sugars from prunes more slowly and our blood sugar levels don’t spike as much, studies in the British Journal of Nutrition suggest.

Prunes are excellent snacks for people managing blood sugar, as they have a lower glycaemic index compared to other dried fruits.

• Promotes heart health

The American Journal of Clinical Nutrition states that the potassium in prunes helps regulate blood pressure and incorporating them into a balanced diet can improve cholesterol levels, reducing the risk of heart disease.

Also read | Weight loss with dry fruits: 5 soaked dry fruits to melt belly fat fast

• Supports weight management

Research in the Appetite journal found that including prunes as part of balanced diet can help control weight as it provides essential nutrients without unnecessary calories. The fibre in prunes can also make you feel full for longer, thus controlling hunger.

When to eat prunes

• If you suffer from constipation and other gut issues, eat prunes in the morning on an empty stomach to support digestion. Or mix 3-4 prunes with your oatmeal, yogurt, or smoothie at breakfast to get a fibre boost in the morning.

• Alternatively, you can eat a small serving at night to help with overnight digestion and bone health. Limit to 2–3 prunes to avoid excess sugar intake before bed and enjoy them with a glass of water to promote hydration and aid digestion.

• Snack on prunes in the afternoon to avoid energy slumps. Pair 4-5 prunes with a handful of nuts like almonds or walnuts for a balance of fibre, protein, and healthy fats. The natural sugars and fibre in prunes will give you a steady release of energy.

• Prunes also help with muscle recovery. Have them along with a high-protein snack, like Greek yogurt or a protein shake post-workout.

• They also contain magnesium, which help relax muscles and support better sleep. Eat them at night paired with a small serving of dark chocolate for a treat that feels indulgent but is packed with nutrients.

• Remember to drink lots of water when eating prunes to support fibre digestion and don’t eat more than 4–5 prunes at a time to avoid excessive sugar intake.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.