Here are more of their amazing health benefits. “And fiber is what promotes motility and fights belly bloat.” Additionally, a serving of prune juice only contains 6 grams of sorbitol (remember, it’s largely this sugar alcohol you have to thank for prunes’ laxative effect), compared to 15 grams found in the whole fruit, according to the New York Times. After all, excess of anything is stored as fat in your body. For an adult one-half cup of prune juice is enough. There’s some scientific evidence—at least with rats—showing that eating prunes on a regular basis could lower the risk of colon cancer. And if you need more recipe inspo, try adding prunes to one of these plant-based breakfasts. Prunes and plums contain high levels of phytonutrients called phenols. In fact, women ages 25 to 54 react so negatively to the idea of prunes that the California Prune Board pressured the Food and Drug Administration to change their name to the more appealing “dried plums” (which they technically are), and it worked! They’re also good sources of zinc, magnesium, potassium and boron, which she says help with bone formation, regulation, and structure—no bones about it. Often, I’m asked about the sugar content of dried fruit as people tend to recognize the sweetness and concentrated flavor. CA Do Not Sell My Personal Information Sitemap redirect. Originally published April 14, 2019. You might recognize it as a sugar substitute lurking in the ingredient lists of things like diet sodas and chewing gum, but it’s naturally found in prunes. And if you don’t want to consume dried prunes, you can also take prune juice. “When eaten frequently, prunes contribute to the overall intake of dietary fiber and many important vitamins, minerals, and phenolic compounds, which function as antioxidants,” Patricia Bannan, MS, RDN, says. They contain 18 g of sugar, but the soluble fiber actually slows how quickly it is digested and absorbed, helping keep blood sugar levels from making a drastic jump. “Assuming you’re eating other sources of fiber throughout your day, I wouldn’t go overboard,” Gorin says. Soluble fibre may also inhibit the amount of cholesterol manufactured by the liver in the first place. Soluble fibre also increases the body’s sensitivity to insulin. This is because “prune juice, like all juice, does not have the fiber that eating the whole fruit or veg will give you,” she explains. You won't be able to have tinned salad, so you'd have to make sure you are getting the right variety of food." Updated March 29, 2017. Read up on how to avoid bloat when eating a high-fiber diet. 7. Short answer: You bet! Additionally, scientists at Texas A&M University found that eating prunes changes colon biochemistry, which is why they credit to it being so beneficial in this way. Prunes — or dried plums — are considered one of the healthiest foods there is, but exactly why are prunes good for you? That’s almost 10 percent of the daily recommended value, 25 to 30 grams of fiber. Article originally published June 2012; Updated September 2018. A study conducted by researchers from Tufts University in Boston ranked prunes, or dried plums, as #1 food in terms of antioxidant capacity. Potassium controls the signals regulating muscle contractions and a healthy heart rhythm, so getting enough in your diet is definitely important—especially before and after hitting the gym. Chop a few to garnish your go-to salad or side dish, or try a prune jam with onions for a sweet and savory option. To appease your sweet tooth, top a fruity breakfast pizza made with granola crust with a cup of prunes, prep a whipped chocolate chia pudding to store in the fridge for grab-and-go moments, or blend them into a smoothie. You’re not alone. Prunes are known to relieve constipation and may help protect against disease. 5 Resistance Band Leg Workouts That’ll Burn Out Your Lower Body in 30 Minutes or Less, 3 Recipes That Turn a Can of Tuna Into an Easy Weeknight Meal in No Time Flat. Need more reasons to get prunes into your grocery cart? Numerous studies show that these phytonutrients help to prevent damage to cells particularly when it comes to the oxidation of lipid molecules in the body. A serving size of five prunes clocks in at under 100 calories, can help quell appetite, and packs a punch of healthful components. The soluble fibre in prunes helps you feel satisfied after a meal, which can prevent overeating and subsequent weight gain. A good option is to keep a pack of Del Monte Prunes handy as your ready source of vitamins, minerals and fibre. She recommends eating five to six prunes a day to reap the bone-healthy benefits. When the body excretes bile along with the fibre from prunes and plums, the liver must use cholesterol in the body to make more bile thereby lowering the amount in circulation in the body.