Prunes (Dried Plums) Overview
Prunes are dried plums exceptionally high in fiber, sorbitol, and unique phenolic compounds that support digestive health and bone density. These naturally sweet fruits provide potassium, vitamin K, and boron - minerals critical for bone health. Prunes are among the most effective natural remedies for constipation.
Why Prunes (Dried Plums) Helps With Gut Health
Your gut microbiome—the trillions of bacteria in your digestive tract—influences everything from immunity to mood. Feeding these beneficial bacteria with the right foods is essential for digestive health and overall wellbeing.
Prunes (Dried Plums) Nutrition Facts
Per 40g (4 prunes)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 96 | — |
| Protein | g | 0% |
| Total Carbohydrates | 25.5g | 9% |
| Dietary Fiber | 2.9g | 10% |
| Sugar | g | — |
| Total Fat | g | 0% |
| potassium | 293mg | % |
| vitaminA | 33mcg | % |
| vitaminK | 23.6mcg | % |
| vitaminB6 | 0.1mg | % |
GI: 29 ()
Key Nutrients in Prunes (Dried Plums) for Gut Health
Fiber
2.9gSupports gut health by providing essential fiber
Best Ways to Eat Prunes (Dried Plums) for Gut Health
- Eat as convenient snack for regularity
- Soak overnight and drink prune juice
- Chop and add to oatmeal or yogurt
- Use in baking for natural sweetness
- Stuff with nuts or cheese for appetizer
- Blend into smoothies
Pro Tip:
Start slowly when increasing fiber intake to allow your gut bacteria to adapt. A sudden increase can cause temporary bloating and gas.
Prunes (Dried Plums) Health Benefits
- Very high fiber (3g per 4 prunes) for digestive health
- Exceptionally effective for preventing constipation
- Rich in vitamin K (21% DV) for bones
- Good potassium source (8% DV)
- Contains boron supporting bone density
- May increase bone density in studies
- High in antioxidants including phenolic acids
- Natural sorbitol acts as gentle laxative
Important Considerations
- High in natural sugars - moderate portions if diabetic
- Very effective laxative - start with small amounts
- May cause bloating and gas initially
- Sulfites in some brands may trigger reactions
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