Prunes
Prunus domestica
Fruits. Folk & home remedies and Modern nutrition.
Also called Dried plums, Plums (dried)
Pinyin: Xī Méi
Spanish: Ciruela pasa
Prunes are dried plums, eaten as a snack and studied for bowel regularity and bone protection.
Did you know? In 2001, California's prune growers began calling prunes 'dried plums' to shake off the old-fashioned image of the word 'prune'.
What it may help, and how strong the proof is
- Constipation. Several small trials found prunes helped people go more often and made stools softer. Most trials are short.Early proof
- Bones. A few trials in postmenopausal women found prunes slowed bone loss. Much of the bone research comes from one research group.Early proof
Parts of the body
Traditional use
Dried plums have been eaten in Europe and the Middle East for centuries, and people have long used them as a gentle remedy for constipation.
How it is classified
How people take it
Usually eaten whole, a few at a time. Trials have used about 50 to 100 grams a day, or roughly 5 to 10 prunes. Prune juice is a milder option.
Food and juice.
Where to get it
Made from a plum variety (d'Agen) that is dried whole. Grown mainly in California, and also in France, Serbia, Argentina and Chile. Sold dried, as juice and as paste. Key nutrients: fiber, potassium, vitamin K and sorbitol (a natural sugar alcohol that has a laxative effect).
Be careful
Large amounts can cause gas, bloating and loose stools. Dried fruit concentrates sugar, so people with diabetes should count prunes as carbohydrates.
Mixing with other things
- Works well together
Both are dried fruits with fiber that help bowel movements.
- Works well together
Dried fruit snacks; dates add natural sweetness.
- Works well together
A food-based option. Prunes work gently with fiber and natural sugars.
The honest take
Prunes have real evidence for bowel regularity and some support for bone health, and they are a fiber-rich snack. Most trials are small, and much of the bone research comes from one group. They do not fix every case of constipation.