TBH, prunes aren’t exactly glamorous.
Ahead, learn about the health benefits of prunes, plus tasty ways to eat prunes at home.
What Is a Prune?
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Prunes are dried plums, aka stone fruits related to cherries, peaches, nectarines, and apricots.
And while all prunes are dehydrated plums, not all fresh plums can become prunes.
According toan articlepublished the journalNutrients, prunes are dried forms of a specific variety of plum calledPrunus domesticaL.
cv d’Agen, or the European plum.
Prunes are also rich in antioxidants.
Here’s the nutrient profile for a serving of five prunes, according to theU.S.
Relieves Constipation
As a high-fiber food, prunes are widely known for their laxative effect.
Fiber increases the weight of your stool by absorbing water.
The result is bulkier and softer stool, which is easier to pass.
But fiber doesn’t work alone.
Both substances soften the stool, according toan articleinClinical Nutrition, further easing constipation woes.
May Reduce Colon Cancer Risk
The prune benefits for digestive health don’t stop with constipation.
The anthocyanins in prunes may also decrease your risk of colon cancer (aka colorectal cancer).
Anthocyanins also disrupt the division of colon cancer cells while initiating apoptosis, or cell death.
(See:Is Dried Fruit Healthy?)
The potassium in prunes lends a hand too.
Ultimately, vitamin K, boron, and potassium in prunes all help calcium protect your bones.
And as it turns out, the nutrients in prunes can help manage both.
As for high blood cholesterol, the fiber and anthocyanins in prunes have your back.
The cholesterol then leaves your body through feces.
Fiber also lowers LDL cholesterol, or “bad” cholesterol, adds Byrd.
Potential Risks of Prunes
While prunes' benefits are noteworthy, it’s possible to overdo them.
Depending on the brand, they may be labeled as “prunes” and/or “dried plums.”
you might also buy canned prunes, sometimes called stewed prunes, in juice or water.
There’s also prune jam, butter, concentrate, and juice.
“Ideally, the label should contain prunes and nothing else.”
In baked goods.Chopped prunes can add some natural sweetness to baked goods.
Try out theseprune oatmeal cookiesfrom Marisa Moore nutrition or thesebanana prune muffinsfrom Allrecipes.
Check outthis recipefor prune almond protein balls from Cookin' Canuck.
In a smoothie.Not super fond of prunes on their own?
Blend them up in a smoothie such as thisvegan chocolate prune smoothiefrom Plant Based with Amy.
With roasted vegetables.you’re free to treat chopped prunes as you would raisins when dressing up vegetables.
For a sweet, savory, and spicy option, try thisroasted cauliflower with savory peanut sauce.
