Prune Nutrition: What’s Inside the Fruit and its Benefits

Prunes are dried plums that offer a variety of health benefits. For one, they’re a good source of fiber, which can promote regularity and help prevent constipation. Prunes are also high in antioxidants and have been linked to a lower risk of certain diseases, such as osteoporosis and Alzheimer’s disease.

Additionally, prunes may aid in weight loss by helping you feel full and satisfied after eating.

Top Ten Health Benefits of Prunes

Prunes are dried plums that offer a range of health benefits. For one, they’re an excellent source of fiber. In fact, just one prune contains 3 grams of fiber — that’s 10 percent of the recommended daily intake for women and 6 percent for men (1).

Fiber is important for gut health and digestion. It helps keep you regular by softening stools and promoting bowel movements (2). What’s more, fiber may also reduce your risk of hemorrhoids and other digestive disorders (3, 4).

Additionally, prunes are a good source of antioxidants like phenols and carotenoids. These nutrients scavenge harmful toxins known as free radicals from your body, which can damage cells and lead to chronic diseases like heart disease and cancer (5). Plus, studies show that eating antioxidant-rich foods like prunes may help prevent age-related memory decline (6).

This dried fruit is also high in potassium — a mineral that promotes heart health by helping to lower blood pressure levels (7). To sum up, prunes offer a variety of health benefits due to their high fiber and antioxidant content. Including them in your diet may promote gut health, protect against chronic diseases and even improve memory function.

What are the Benefits of Prune


How Many Prunes Should You Eat a Day?

If you’re looking to add some prunes to your diet, you may be wondering how many you should eat in a day. The answer may depend on various factors, including your age, health, and activity level. Prunes are a source of fiber, vitamins, and minerals.

They’re also relatively low in calories. One large prune contains about 20 calories. The American Academy of Nutrition and Dietetics (AND) recommends 20-35 grams of fiber per day for adults.

This would equate to eating 10-18 prunes daily. However, it’s important to note that AND’s recommendations are based on general population guidelines and not specific to any one individual. There are also no specific recommendations for how many prunes one should eat in a day from the United States Department of Agriculture (USDA).

However, they do note that 1 cup of pitted dried plums (about 100g or 7-8 large prunes) counts as 1 cup of fruit towards the recommended 2-2.5 cups per day intake for adults. Ultimately, how many prunes you eat in a day is up to you and should be based on your own dietary needs and goals. If you’re looking to increase your fiber intake, aim for at least 10-18 prunes per day.

If you’re just looking to add some fruit to your diet, aim for 1 cup (7-8 large prunes). As with all things food related, listen to your body and make sure you’re meeting your overall nutritional needs!

What Happens If You Eat Prunes Everyday?

If you eat prunes every day, you may experience some health benefits. Prunes are a good source of fiber and antioxidants, which can help promote gut health and prevent chronic diseases. Additionally, prunes may help improve bone density and reduce the risk of osteoporosis.

However, eating too many prunes can lead to digestive issues like constipation and gas. Therefore, it’s important to moderate your intake and eat them in moderation as part of a healthy diet.

Who Should Not Eat Prunes?

Prunes are a type of dried plum that are often used as a laxative. They contain high levels of dietary fiber, which can help soften stools and make them easier to pass. However, prunes also have a high sorbitol content, which can act as a stool softener and may cause diarrhea in some people.

For this reason, prunes are not recommended for people with diarrhea or other gastrointestinal conditions. Additionally, prunes should be avoided by people with diabetes or blood sugar disorders, as they can cause spikes in blood sugar levels.

Is It Good to Eat Prunes at Night?

Prunes are often thought of as a food for the elderly or those with digestive issues, but there are actually many health benefits to eating prunes. For one, they are a good source of fiber which can help to keep you regular. Additionally, prunes contain antioxidants and phytonutrients that can help to protect your cells from damage.

There are also some potential benefits to eating prunes at night before bed. One is that the natural sugars in prunes can help to promote better sleep. Additionally, the fiber in prunes can help to fill you up and prevent midnight snacking.

So if you’re looking for a healthy snack option before bed, reach for some prunes!


Prunes are dried plums that offer a number of health benefits. For one, they’re a good source of fiber, which can help keep you regular. They’re also high in antioxidants and potassium, both of which are important for maintaining good health.

Additionally, prunes may help improve bone density and reduce the risk of osteoporosis.

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