Could a simple glass of prune juice hold the key to supporting your digestive health? Prunes aren’t just a superfood; they’re often used as a medicinal fruit, which is one reason for prune juice’s rising popularity in wellness and health care.
This article explores prune juice as a nutritional powerhouse with proven health benefits for digestion and beyond. Read on to learn why you may want to incorporate this nutrient-dense juice into a well-balanced meal plan.
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Understanding Prune Juice
Learning more about prune juice can help you fully understand its benefits.
What Is Prune Juice?
Prune juice, derived from dried plums, contains several nutrients that may support overall health. While it does not provide all the fiber of whole prunes, it remains a valuable dietary option.
It’s created by steaming prunes, removing the pit, adding water, cooking the prunes again, and filtering out skins and undissolved pulp. The whole fruit offers abundant health benefits, but prune juice itself is nearly as valuable.
Individual results may vary, and prune juice should not be used as a substitute for medical treatment.
Nutritional Profile of Prune Juice
Prune juice is rich in vitamins C, K, potassium, iron, antioxidants, and other essential micronutrients. The nutritional breakdown of 1 cup of 100% prune juice is as follows:
- Calories: 182
- Protein: 2 grams
- Fat: 0 grams
- Carbohydrates: 45 grams
- Fiber: 3 grams
- Sugars: 42 grams
- Calcium: 31 milligrams
- Iron: 3 milligrams
- Magnesium: 36 milligrams
- Phosphorus: 64 milligrams
- Potassium: 707 milligrams
- Sodium: 10 milligrams
- Zinc: 0.5 milligrams
- Manganese: 0.4 milligrams
- Copper: 0.2 milligrams
- Selenium: 2 micrograms
- Vitamin C: 11 milligrams
- Thiamin: 0.04 milligrams
- Riboflavin: 0.2 milligrams
- Niacin: 2 milligrams
- Pantothenic acid: 0.3 milligrams
- Vitamin B6: 0.6 milligrams
- Folate: 0 micrograms
- Choline: 7 milligrams
- Vitamin B12: 0 micrograms
- Vitamin A: 8 international units (IUs)
- Beta carotene: 5 micrograms
- Lutein: 102 micrograms
- Vitamin E: 0.3 milligrams
- Vitamin K: 9 micrograms
Prune juice is free from saturated fats, trans fats, and dietary cholesterol.
100% prune juice is comparable in calorie and sugar content to many other 100% fruit juices:
- Apple and Eve® Naturally Cranberry 100% Juice: 195 calories and 48 grams of sugar
- Low Sodium V8® 100% Vegetable Juice: 75 calories and 12 grams of sugar
- Minute Maid® Orange Juice: 165 calories and 41 grams of sugar
- Mott's® Plus for Kids' Health Juice Apple Grape: 195 calories and 48 grams of sugar
- Naked® Juice 100% Juice Pomegranate Blueberry: 225 calories and 54 grams of sugar
- POM Wonderful® 100% Pomegranate Juice: 240 calories and 60 grams of sugar
- Welch's® 100% Grape Juice: 255 calories and 63 grams of sugar
Vegetable juices (such as V8) are often significantly lower in calories than fruit juice.
Use caution when choosing juices, however. Read the nutrition facts labels to determine if your product contains added sugar. Choose products labeled ‘100% juice’ to avoid added sugars and ensure a nutrient-dense option. Always consult a healthcare provider for dietary advice, especially for managing health conditions.
Adding Prunes to Menus
You can add prune juice to meal plans by drinking it with or between meals, diluting it in water, or adding it to shakes or smoothies.
Eat prunes (higher in fiber than prune juice) as a snack, or add them to oatmeal, Greek yogurt, salads, stews, or homemade prune energy balls. Puree prunes to make a jam or mix them with other dried fruits, nuts or seeds, and dark chocolate to create a nutritious trail mix.
Prune Juice for Digestive Health
Prune juice may aid in digestion in the following capacities:
Natural Remedy for Constipation
Prune juice is an excellent source of soluble and insoluble fiber, which helps keep you regular and lessens the risk of or helps treat constipation. Drinking 1 cup of prune juice daily for three weeks was linked to fewer hard, lumpy stools in research studies.
Researchers suggest that prune juice containing pectin, polyphenols, and sorbitol reduces hard stools while normalizing bowel movements in people with chronic constipation without any negative effects.
This could be due (at least in part) to sorbitol’s laxative effects. Sorbitol is a naturally occurring sugar alcohol that doesn’t break down during digestion; this may aid in increased bowel movements.
Gut Microbiota and Prune Juice
Prune juice also optimizes digestive health by supporting healthy gut bacteria, much like foods rich in probiotics.
The fiber in prunes and their juice promotes a healthy microbiome (a good balance of healthy bacteria in the digestive tract) and enhances gut motility, optimizing the digestive process. Researchers say that consuming dates or other dried fruits benefits the gut microbiome.
Hydration and Digestive Benefits
Hydration is also key to maximizing digestion. Prune juice can help you meet the daily fluid requirements of 16 cups for men and 12 cups for women. It’s a hydrating, nutrient-rich beverage that makes an excellent addition to healthy meal plans.
Prune Juice Beyond Digestion
Prune juice’s potential health perks expand beyond digestion. Examples include:
Bone Health and Nutritional Benefits
Prune juice is a source of bone health-promoting nutrients, including:
- Potassium: aids in preventing bone loss and reduces the risk of osteoporosis
- Vitamin K: optimizes bone mineralization and helps build healthy bone tissues
- Calcium: vital nutrient essential for building strong bones
- Phosphorous: strengthens bones: about 85% of phosphorus in the body is in the teeth and bones
- Magnesium: supports bone mineral density, lessening the risk of osteoporosis
These nutrients work together synergistically to build and maintain strong bones. Studies show that supplementing your diet with prunes helps reduce bone loss, improve bone strength, and increase bone mineral density.
Heart Health Benefits
Prune juice may play a critical role in maintaining a healthy heart. Its antioxidant content supports less oxidative stress, while the fiber in prunes and its juice helps reduce blood cholesterol levels. The potassium in prune juice may improve overall heart health.
Researchers found that consuming prunes daily is linked to lower blood pressure, blood cholesterol, and low-density lipoprotein (LDL) cholesterol (unhealthy cholesterol).
Additional studies also suggest that consuming foods high in soluble fiber and polyphenols, both in prunes, helps reduce chronic inflammation and LDL cholesterol — which are heart disease risk factors.
Experts confirm a strong relationship between a high fiber intake and improved health outcomes. They demonstrate that consuming at least 25 grams of fiber daily is associated with lower blood pressure, blood sugar, body weight, cholesterol, and the risk of chronic diseases (heart disease, diabetes, stroke, cancer, and others).
Prune Juice and Weight Management
Prune juice could aid in healthy weight management because of its fiber and water content. It increases satiety and curbs cravings for desserts and other junk foods. Some studies suggest that prune consumption is linked to significant reductions in body weight. However, prunes are also high in sugar and calories, so they could contribute to weight gain if consumed in excess.
Prune Juice in Medical Contexts
Prune juice has been used in the following medical contexts:
Prune Juice for Constipation in Children
Prune juice recommendations for constipation in kids vary. Some experts suggest offering prune juice to infants (older than 3 months) in amounts of up to 4 ounces daily to reduce constipation, while others recommend no more than 2 ounces in 24 hours. Diluting prune juice in water in a 50:50 ratio is also an option.
Gradually introduce prune juice to babies and children to check for allergies and avoid potential side effects.
The U.S. Department of Agriculture (USDA) considers 1 cup of 100% juice a serving from the fruit group and offers the following daily guidelines for eating fruits:
- Toddlers 12-23 months: ½-1 cups
- Children 2-3 years old: 1-1 ½ cups
- Children 4-8 years old: 1-2 cups
- Girls 9-18 years old: 1 ½ - 2 cups
- Boys 9-13 years old: 1 ½ - 2 cups
- Boys 14-18 years old: 2 to 2½ cups
- Women: 1 ½ - 2 cups
- Men: 2 to 2½ cups
Individualized needs vary from person to person. However, juice shouldn’t make up all of your daily fruit servings. Whole fruit often contains more heart-healthy, satiating fiber.
The American Academy of Pediatrics (APA) recommends not giving children ages 2-3 more than 4 ounces of juice daily or offering 4-5-year-olds more than 4-6 ounces per day. The APA also suggests limiting juice intake to 8 ounces (1 cup) daily for kids and teenagers ages 7-18. Always consult a pediatrician or healthcare provider before introducing prune juice to infants or children.
Managing Constipation in Older Adults
Prune juice provides a gentle solution for age-related digestive problems. Researchers recommend gradually increasing fiber from prunes, prune juice, or other fiber-rich foods by 5-gram increments weekly (up to 20-30 grams of fiber daily) to promote laxative effects in elderly individuals struggling with constipation. Doing so helps avoid potential side effects, such as bloating and gas.
Prune Juice During Pregnancy
Pregnant women battling digestive challenges — particularly constipation — may also benefit from drinking prune juice as a natural alternative to stool softeners or laxatives to help pass hardened stools and enhance hydration.
However, check in with a healthcare provider to determine the most appropriate amount of prune juice during pregnancy to avoid bloating, gas, diarrhea, and excess sugar intake.
Side Effects and Considerations
Despite the numerous benefits prune juice offers, potential concerns may exist when drinking it in excess.
Potential Risks of Overconsumption
Potential negative effects of consuming too much prune juice include:
- Diarrhea
- Bloating
- Gas
- Weight gain
- Higher blood sugar
Excessive intake of prune juice could affect blood sugar in people with diabetes, as this superfood contains a high amount of natural sugar.
If you have diabetes, check your blood sugar regularly, follow your treatment plan as directed, and consider diluting prune juice (if necessary) or limiting your intake as instructed by a healthcare professional.
Research indicates that consuming prune juice in moderation, such as 1 cup daily, may help ease constipation. However, excessive intake can lead to side effects like diarrhea or bloating.
Allergic Reactions
While rare, prune juice can potentially cause allergic reactions or intolerances in some individuals. If this is the case, you might develop burning, tingling, itching, or swelling of your throat, tongue, or mouth. Stop eating prunes or drinking prune juice if you have an allergic reaction, and seek medical help immediately if you develop severe symptoms.
When to Consult a Doctor
Individuals with conditions like diabetes or kidney disease should consult a healthcare provider to determine appropriate consumption levels. Avoid prune juice if you have diarrhea, and seek medical help immediately if you or a loved one develops a severe allergic reaction.
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Key Takeaways
- Prune juice is a versatile superfood that supports digestive health and overall wellness.
- Other medicinal and health perks linked to prune juice include microbiome balance, reduced constipation, weight management, and enhanced bone and heart health.
- Prune juice offers various nutritional benefits; it contains vitamins C and K, potassium, iron, antioxidants, and other micronutrients.
- Consider adding prune juice to your meal plan after consulting a healthcare provider for personalized advice.
- A glass of prune juice a day might keep your digestion on track—explore the power of prune juice today!
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