Key Takeaways
- Eating prunes daily may help improve cholesterol and reduce inflammation.
- Prunes appear to offer more benefits than prune juice and may be easier to eat in useful amounts than fresh plums.
- While most studies focus on older adults, prunes can fit into a heart-healthy diet at any age.
Prunes are often praised for relieving constipation, but new research suggests they may also improve cholesterol levels and reduce inflammation.
How Do Prunes Support Heart Health?
Eating prunes every day may help improve cholesterol levels while reducing oxidative stress and inflammation.
A 2021 study published found that eating 50–100 grams of prunes (about five to 10 pieces) every day was associated with reduced heart disease risks. The reductions in cholesterol and a marker of inflammation were likely because of improved antioxidant levels, according to Shirin Hooshmand, PhD, RD, a professor of exercise and nutritional sciences at San Diego State University and a co-author of the study.
Are Prunes Better Than Fresh Plums?
There haven’t been that many studies on the benefits of fresh plums or prune juice. Drying plums with hot air boosts their shelf life and may enhance some of their nutritional properties, making prunes a practical choice over fresh fruit.
“You might have to eat more plums to receive the same benefit, but the fundamental composition is going to be similar,” Maya Vadiveloo, PhD, RD, FAHA, an associate professor of nutrition at the University of Rhode Island, told Verywell.
Eating 5–10 dried prunes might be easier than trying to fit in the same amount of fresh plums. But either option is better than prune juice, according to Vadiveloo.
“Whole fruits and vegetables are rich in fiber, contribute to satiety, and are generally lower in calories,” she said.
Can Prunes Benefit Young People Too?
While most of the available research on prunes has been conducted on postmenopausal women and men over 55, Vadiveloo said that younger adults would also benefit from eating prunes.
If you don’t like the taste of prunes, fruits like apples and berries are also good for your heart. However, fruits only make up one part of your diet. It’s important to focus on a varied diet pattern with vegetables, legumes, and heart-healthy oils as well, Vadiveloo added.
“You can’t add prunes to a diet that’s rich in high-fat red meats or very processed foods and expect it to be a miracle cure,” she said.
What This Means For You
Prunes contain a lot of fiber so you might want to start adding these into your daily routine slowly. If you don’t eat a high-fiber diet already, adding too much fiber at once can lead to cramping, bloating, or constipation.
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