The Truth about Prunes: Are They Really Good for You?

Prunes have long been known for their digestive benefits, but there’s a lot of misinformation out there about these dried fruits. Some people swear by their ability to relieve constipation, while others claim they’re just empty calories. So, what’s the truth about prunes ? In this article, we’ll explore the health benefits of prunes, take a look at their nutritional value, and answer some of the most pressing questions about these dried fruits.

What are prunes?

Prunes are dried plums that have been aged to enhance their flavor and texture. They’re typically dark, wrinkly, and chewy, with a sweet and slightly tangy taste. In the United States, prunes are sometimes sold under the name “dried plums” as a way to make them more appealing to consumers.

What are the benefits of eating prunes?

Prunes are often touted for their digestive benefits, and for good reason. They contain high levels of fiber, sorbitol, and other compounds that can help regulate digestion and prevent constipation. Eating prunes may also reduce your risk of colon cancer and promote overall digestive health.

But prunes have other health benefits, too. They’re packed with antioxidants, vitamins, and minerals that can support heart health, boost your immune system, and even improve bone density. In fact, just a small handful of prunes contains more than 20% of your recommended daily intake of Vitamin K.

How many prunes should you eat at a time?

While prunes can be a healthy addition to your diet, it’s important not to overdo it. Eating too many prunes at once can lead to diarrhea and other digestive issues. A safe and effective serving size is 1-2 prunes per day, with a maximum of 6 prunes per day for adults. However, you should always consult with your healthcare provider if you have any concerns or medical conditions.

When should you not eat prunes?

While prunes are generally considered safe and healthy, there are a few instances when you should avoid them. If you have a medical condition that affects your digestive system, such as diverticulitis or inflammatory bowel disease, you may want to limit your intake of prunes. Additionally, if you have a sensitivity or allergy to any of the compounds in prunes, you should avoid them altogether.

Are prunes fattening?

Prunes are relatively high in calories and sugar, so it’s important to consume them in moderation. However, prunes are also high in fiber, which can help you feel full and satisfied for longer. This means that adding prunes to your diet may actually help you control your weight and reduce your risk of overeating.

Why are prunes better than plums for constipation?

While both prunes and plums contain fiber, prunes are considerably higher in fiber and sorbitol, a natural laxative. This means that prunes are more effective at regulating digestion and preventing constipation. Additionally, prunes have been shown to promote the growth of beneficial bacteria in the gut, which can further improve digestive health.

How many prunes should I eat?

The optimal number of prunes to eat will depend on your individual needs and health goals. As we mentioned earlier, a safe and effective serving size is 1-2 prunes per day, with a maximum of 6 prunes per day for adults. You may want to start with a smaller serving size and gradually increase as you see how your body responds.

Are tinned prunes good for you?

Tinned prunes can be a convenient and tasty way to add prunes to your diet. However, it’s important to be mindful of the added sugars and preservatives that are often present in tinned fruit. Look for tinned prunes that are packed in 100% fruit juice or water, and avoid those that contain added sugars or syrups.

Best time to eat prunes: morning or night?

There’s no one-size-fits-all answer to this question, as it will depend on your individual preferences and needs. Some people find that eating prunes first thing in the morning helps jumpstart their digestion and energy levels, while others prefer to snack on prunes before bed as a way to promote relaxation and better sleep. Experiment with different times of day to see what works best for you.


Prunes are a delicious and nutritious addition to any diet, with a wealth of health benefits to offer. However, it’s important to consume them in moderation and be mindful of any medical conditions or allergies you may have. With a little bit of prudence (pun intended) and awareness, you can enjoy the benefits of prunes without any negative side effects.