Unleash the Power of Prunes: Boost Your Bowel and Bone Health!

Prunes conjure up memories of “old people” and dealing with constipation. At least, in my mind, since prune juice and prune putting are on the menu for patients with constipation issues.

But there is so much more to prunes, also referred to as “dried plums,” they offer a wide range of health benefits you may not know.

Bowel Health - Classic

Let’s start with the benefits of prunes for your bowel health. Sometimes your digestive system will take an unscheduled vacation for whatever reason, such as travel, opioids (following surgery perhaps), or you’ve just missed on some regular fiber. Prunes are classic. They are a well-known laxative in disguise. Prunes are packed with dietary fiber and can kick-start a digestive system that takes a mini break. In addition, their natural laxative properties can help prevent and relieve constipation, making your visits to the bathroom a whole lot smoother.

But did you know that prunes also have a role in bone health?

Bone Health?

You might be surprised that prunes contain essential nutrients like vitamin K, manganese, and potassium. These nutrients work together to support bone health, increase bone density, and reduce the risk of osteoporosis. So, if you have a risk for low-bone density, including osteopenia and osteoporosis, consider adding 3-5 prunes into your daily diet.

What about the other nutrition facts?

A serving of prunes (about four to five prunes) contains approximately 100 calories – not too far off from other fruits. They are also low in fat and sodium, making them a heart-friendly option. Plus, prunes have antioxidants, such as phenolic compounds, which help protect your cells from damage caused by harmful free radicals. They even contain small amounts of vitamins A and C, further contributing to their antioxidant capabilities.

And here is another interesting fact: prunes are a natural source of sorbitol, a sugar alcohol that acts as a mild laxative. Sorbitol is often in many foods listed with no added sugar or those targeted to people with diabetes. So if you have ever eaten something with sorbitol and noticed the laxative effect following, that is the culprit.

While prunes offer health benefits, excess consumption can lead to an unwelcome side effect - loose stools (diarrhea).

Now Let’s Eat Them - Regularly for Regularity

You can enjoy prunes as a standalone snack, add them to your morning oatmeal or yogurt, or even toss them into a salad.

I must emphasize the importance of moderation. While prunes offer health benefits, excess consumption can lead to an unwelcome side effect - loose stools (diarrhea). So, listen to your body, and don’t go overboard with your prune enthusiasm.

On your next grocery shopping trip, consider adding prunes or dried plums to your list and add them to your daily diet to better bowel and bone health.

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