Studies suggest dried prunes may help postmenopausal women preserve bone density while also offering fiber, sorbitol, vitamins, minerals and antioxidants that support digestive and overall health.
By yourNEWS Media Newsroom
Prunes, long known as a traditional remedy for constipation, are gaining scientific support as a nutrient-dense food that may also help protect bone health in older adults.
A 12-month study of 100 postmenopausal women published in The American Journal of Clinical Nutrition found that women who ate 100 grams of dried plums each day had higher bone mineral density in the ulna and spine than women in a control group who ate dried apples. All participants received calcium and vitamin D supplements, allowing researchers to examine the added effect of prunes.
The findings have been supported by later research, including a 2022 randomized controlled trial and a 2025 systematic review in Nutrients. Together, the studies suggest that prunes may offer a food-based strategy for supporting bone density during the years when women face a higher risk of osteoporosis.
Researchers have focused on prunes’ effect on bone resorption, the process in which old bone tissue is broken down and replaced. With age, bone breakdown can begin to exceed new bone formation, leading to gradual bone loss. Research led by Dr. Bahram Arjmandi at Florida State University has found that polyphenols and other bioactive compounds in prunes may help slow that breakdown process.
A 2022 systematic review and meta-analysis published in Nutrients found modest skeletal benefits associated with prune consumption, particularly in the lumbar spine. The review suggested that 50 to 100 grams of prunes a day, or about five to 10 pieces, may be enough to produce measurable effects.
Prunes also remain one of the best-known natural foods for digestive regularity. A 40-gram serving, or about four to six prunes, provides roughly three grams of dietary fiber. The fruit also contains sorbitol, a natural sugar alcohol that draws water into the intestines, helping soften stool and support bowel movement.
That combination of insoluble fiber and sorbitol helps explain prunes’ long-standing reputation as a constipation remedy. A 2011 randomized controlled trial published in Alimentary Pharmacology and Therapeutics compared prunes with psyllium, the fiber used in Metamucil, and found that prunes significantly improved stool frequency and consistency in adults with chronic constipation.
The British Dietetic Association endorsed evidence-based dietary guidelines for chronic constipation in 2025 and included prunes among recommended foods and supplements.
Drying plums into prunes concentrates their nutrients. A 40-gram serving provides about 20% of the daily value for vitamin K and about 6% of the daily value for potassium. Prunes also contain copper, magnesium, manganese, phosphorus and vitamins A, B2, B3 and B6.
The fruit is also rich in polyphenols, plant compounds that act as antioxidants and help neutralize free radicals linked to cellular aging and inflammation. Compared with fresh plums, prunes provide about seven times more fiber per 100 grams.
Prunes are calorie-dense compared with fresh fruit. One cup of stewed prunes contains about 227 calories. Nutrition researchers say their fiber, minerals, vitamins and plant compounds make them a concentrated whole-food option when eaten in appropriate portions.
Not everyone should increase prune intake without caution. People with small intestinal bacterial overgrowth may need to avoid prunes because of their FODMAP content. Those prone to diarrhea, people with diabetes or insulin resistance, and individuals with compromised kidney function should consult a physician before eating larger amounts. People taking anticoagulant medication should also be mindful of prunes’ vitamin K content.
Dietitians often recommend starting with two or three prunes a day and increasing gradually if tolerated. Drinking enough water is also important because fiber without adequate fluid can worsen constipation.
The emerging research places prunes in a broader food-first approach to aging well. Their potential benefits include supporting bone density, improving bowel regularity and providing concentrated nutrients and antioxidants.
NASA has also explored prunes as a possible food for astronauts because of their potential role in protecting against bone damage linked to space radiation.
For the general public, researchers say a daily serving of about five to 10 prunes may offer a simple dietary option for supporting bone and digestive health as part of a balanced diet.
Source: Natural News
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