6 impressive health benefits of prune juice

1. Prevent constipation

Benefits of drinking prune juice

This is arguably prune juice’s best known benefit – helping to counter constipation. But what makes this particular fruit so good at helping your bowel move along efficiently? 

Firstly, prunes are high in dietary fibre. This creates the roughage that helps spur your gut contractions along; however, many fruits and vegetables contain fibre, so what makes prunes so unique? Importantly prunes, and their juice, also contain sorbitol which is a type of indigestible carbohydrate that is particularly abundant in stone fruits; again this ingredient helps to move things along internally. Finally, prunes contain an ingredient called diphenyl isatin. This component helpfully acts as a natural laxative which means this impressive trio of ingredients make prunes, and their juice, pretty effective for helping us go to the loo more regularly.

Top tip: Gently warm prune juice for some extra digestive power. This deliciously sweet ingredient is also a suitable option for children who aren’t able to take certain over-the-counter medications. 

2. Minimise haemorrhoids

Whilst people, understandably, often want a quick fix when it comes to relieving the uncomfortable symptoms of haemorrhoids, it can be helpful to try and understand what the underlying cause may be. 

Haemorrhoids are actually a form of varicose vein which form in and around the anus. Varicose veins may occur as a result of an increase in fluid volume in your body, for example during pregnancy, but more commonly, as a result of excess pressure in the area or ‘straining’ when on the loo. As a result of this, we can identify constipation as a common cause of this troublesome ailment. 

Therefore, achieving softer stools, and/or more regular bowel movements are important steps for helping to improve the symptoms of haemorrhoids, and this is where prune juice comes in. Not only is it providing a source of liquid to help keep you hydrated and stools soft, it also contains some vital fibre-like components, as mentioned above, to help shift a sluggish bowel.

3. Support bones in the menopause

Benefits of drinking prune juice

The drop off in oestrogen levels during menopause can often be a cause for concern for any of us who worry about bone health as we get older, but is it possible that prunes could be an ingredient well worth incorporating to help offer some protection? 

Research suggests that this might just be the case and, in various research trials, prunes seemed to help maintain bone mineral density (BMD), reduce bone turnover and improve the antioxidant and mineral status of bones in menopausal women.1 Impressive! 

4. Boost energy levels

Depleted energy levels are a common health complaint across doctor’s surgeries and health food stores alike. Although the causes can be varied, diet and lifestyle is a good place to start investigating.

Firstly, we need a nutritious diet to help support optimal energy levels and iron is one particular mineral to note. See, iron is an important component of haemoglobin within our red blood cells which is responsible for transporting oxygen around our bodies. If levels are low, we can be left feeling lethargic and sluggish, and you literally aren’t as oxygenated as we’d like!

Women can be more at risk of iron deficiencies as a result of their monthly cycles (whereby we actively lose excess iron every few weeks), but luckily incorporating foods and drinks such as prune juice can help ensure you are still receiving a good dose or this essential mineral. So, the iron content of prune juice, alongside the presence of other key nutrients, including potassium (important for supporting blood pressure and more general energy processes), can help keep us feeling more fuelled up and energised.

Other ways in which prune juice may support our energy is by providing some naturally occurring sugars. Sugar, which is converted into glucose in the body helps fuel our brain and muscles, ready for action. Interestingly, as well as the sugars in prunes being naturally occurring, they’re also present nicely in combination with a range of vitamins, minerals, antioxidants and dietary fibre, all of which allow the effects of the sugar to be longer-lasting, rather than more fleeting or short lived, which is the case with more refined sources of sugar. 

Read more  Everything you need to know about prune juice

A final point to note, is that Biotta’s Prune Juice is also very unique in the ingredients it combines. It doesn’t only contain organic prune juice, but also a beautiful mix of other juices and pulps including prune puree, grape juice, apricot puree and aronia juice. This allows for a greater of array nutrients, plus an extra dose of fibre form those pulps.

5. Manage high blood pressure 

Benefits of drinking prune juice

As I’ve already explored, I think it’s fair to say that prunes and their juice are pretty nutrient-dense. One nutrient that prunes are particularly rich in, is potassium.

Potassium is not only important for helping to prevent some of the ailments I’ve already mentioned, including constipation and fatigue, but maintaining healthy blood pressure is another key role of this important nutrient.

Nowadays high blood pressure medications are often prescribed to help manage blood pressure but, for many, they are turning to more diet, lifestyle and supplement solutions. Although you need to be careful with taking potassium in supplement form if you’re on blood pressure reducing meds, potassium-rich fruits and vegetables are certainly a safe bet and there are some preliminary research trials to suggest that prunes may be a particularly effective dietary component for helping to manage hypertension.2

6. Support healthy cholesterol levels 

Another cardiovascular risk factor you might want to be paying more attention to is raised cholesterol levels. If left untreated, much like high blood pressure, elevated cholesterol could put us at risk of further problems, including atherosclerosis or heart disease. Although supporting our digestion and liver health more specifically, is crucial when it comes to healthy cholesterol, certain dietary components are also important considerations. Again, this is where prunes come in. 

Prunes are especially rich in antioxidants (these work hard to fend off free radicals which can damage the structure of our blood vessels), but they also boasts an impressive soluble dietary fibre content. Soluble fibre, found in fruits, vegetables and wholegrains, is very good at binding noxious substances, including excess cholesterol, and excreting it from your body, thereby helping to reduce your overall levels.2,3,4

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5409740/

2. https://www.ncbi.nlm.nih.gov/pubmed/21409897

3. https://www.ncbi.nlm.nih.gov/pubmed/21776465

4. https://www.ncbi.nlm.nih.gov/pubmed/1850578

— Update: 14-02-2023 — cohaitungchi.com found an additional article 11 Incredible Benefits of Prune Juice from the website www.organicfacts.net for the keyword benefits of drinking prune juice.

The top benefits of prune juice may include helping treat constipation, stimulating circulation, protecting heart health, preventing liver disease, strengthening the bones, increasing brain function, and boosting metabolism. It also helps in lowering blood pressure, aiding in weight loss, preventing anemia, reducing cholesterol, and reducing the risk and slowing the progression of emphysema.

What is Prune Juice?

Prune juice comes from prunes, which is a different name for dried plums (Prunus domestica) and these fruits are grown for their fresh varieties as well. However, more than 1,000 different types of plums are grown specifically to dry as prunes. As plums begin to dry, they retain all of their nutrients, but also increase in a particular active ingredient known as sorbitol. Prunes also have a longer shelf life and a pleasant taste, which is why they are so popular in juice form.

This juice is typically diluted with some water for a tart and rejuvenating drink. Due to some of its specialized health benefits, it has often been thought of purely for problems with constipation, but in fact, prunes have a diverse range of nutrients beyond their soluble and insoluble fiber content.

This juice is easy to make and a single glass will have significant levels of fructose, sorbitol, potassium, iron, manganese, copper, and various antioxidant compounds, among others. Therefore, while there has long been a stigma against prune juice as being only for older generations, more and more people are adding this juice to their health regimen due to its impressive effects. [1]

Benefits of drinking prune juice

Prune juice helps to treat constipation naturally. Photo Credit: Shutterstock

Prune Juice Nutrition

Prune juice is possibly rich in vitamin A, C, E, and K. It also contains other vitamin compounds like thiamine, riboflavin, niacin, vitamin B6, and folate. 100 grams of this juice provides around 71 calories and 18 g of carbohydrates. Minerals found in this juice may include potassium, sodium, calcium, and iron, which thereby give many health benefits. Prune juice does not contain any fatty acids or cholesterol and is a great source of energy with 71 kcal per 100 grams of this fruit juice. [3]

Benefits of Prune Juice

One of the most tried and trusted health juices in the world is prune juice, which can provide a potentially rich supply of nutrients and a long list of potential health benefits when consumed in moderation. Let us discuss these benefits in detail below.

Potential Remedy For Constipation

Prune juice is known to stimulate the digestive system.

Research on plums and their products like prune juice conducted by a team at the University of Illinois in Chicago suggests that prunes and their derivatives may help to prevent constipation. Moreover, a 2014 review of the benefits of prunes on gastrointestinal function revealed that prunes and prune juice may also appear superior to psyllium for improving stool frequency and consistency. In-depth research is still required to confirm how prunes can help. [4] [5]

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A 2007 study published in the Nutrition Research journal found that prune juice has a laxative effect on people with gastrointestinal symptoms. [6]

May Have An Anticancer Potential

The Journal of Nutritional Science and Vitaminology published a research study on the effects of prune extracts and it has shown that the ethanol compound in this juice can help in suppressing the proliferation of cancer cells and inducing apoptosis which can lower your risk of colon cancer. [7]

More research is being done on the potential antioxidant effects of the juice on other types of cancer.

May Prevent Anemia

Prune juice, being a great source of iron, can prevent the occurrence of iron deficiency anemia and its symptoms, including fatigue, depression, and shortness of breath. [8]

May Improve Heart Health

The antioxidants that can be found in this juice may help in lowering cholesterol levels, thereby may help prevent coronary heart diseases. The potassium content in prune juice also promotes overall long-term heart health. Whereas, the high content of vitamin K in it improves heart health by preventing the calcification of arteries. [9]

May Help Reduce Cholesterol

Potentially rich in antioxidants and soluble fiber, prune juice helps in reducing LDL (bad) cholesterol in the body and thereby may prevent atherosclerosis. Atherosclerosis is caused by the accumulation of fat and cholesterol in the arteries that turn into plaque. Excess cholesterol in the body can also be led to heart failure, hypertension, and strokes. [10]

May Prevent Liver Disease

Prune juice helps in maintaining the production of two main enzymes in your liver, possibly including alanine aminotransferase (ALT). ALT is responsible for breaking down the food in your body into energy. When the liver gets damaged, it can increase the ALT levels in your blood, thereby raising blood levels. The juice can help in regulating this enzyme, and thereby promoting liver health. It also treats conditions like hepatitis. [11]

May Increase Circulation

There is quite a bit of iron in juice made from prunes, and this mineral is necessary for the production of red blood cells. This will help to boost your circulation, providing more oxygenation and nutrients to the areas of the body that need it, as well as increasing energy levels. [12]

May Boost Metabolism

With a wide range of B vitamins, prune juice is able to ensure that our metabolism is regulated, which includes regulating enzyme and hormone production, eliminating birth defects and strengthening the immune system. [13]

May Reduce Appetite

The nutrient density in prune juice is potentially high, and it can also help to release leptin, a hormone that tells the body it is full. This appetite-suppressant quality is why this juice is so often recommended to people on weight-loss diets. [14]

May Prevent Osteoporosis

The list of minerals contained in prune juice is a clear sign that it can contribute to bone density and preventing the onset of osteoporosis. This is particularly important as we begin to age, another reason why it is so popular among older generations. [15]

May Improve Cognition

The antioxidants, vitamin C and B-family vitamins that can be found in this juice are essential for brain and nerve function, and this can also help to eliminate oxidative stress and lower your risks of neurodegenerative diseases such as dementia. [16]

How to make Prune juice?

So why don’t you make your own prune juice, and delve into its amazing health benefits!

Prune Juice for Pregnancy

Although many experts are cautious when recommending dietary choices for pregnant women, prune juice is one that appears to be widely accepted and promoted in the health community. It is particularly effective for constipation during pregnancy, which is quite common at any point in the pregnancy term. This can help to ease discomfort and pressure in the bowels, preventing hemorrhoids and other related conditions, such as cramping, bloating and excess flatulence. [19]

The other nutrients of this juice are also beneficial during pregnancy, but the most frequent reason for use is the laxative effect of this beverage. As with any dietary item during pregnancy, consume this drink in moderation, and be sure to clear its use with your doctor first. [20]

Side Effects of Prune Juice

There are a few side effects to consider before drinking prune juice, such as the risk of diarrhea and gastrointestinal distress, dehydration, weight gain, low blood sugar, and oxidative stress.

  • Diarrhea and Dehydration – Prune juice not only contains a high level of dietary fiber, but also sorbitol, both of which can act as a laxative substance in the body. While some people specifically drink this beverage for those emptying effects, excessive intake of dietary fiber can cause abnormal amounts of gas and bloating, as well as diarrhea. Attached to that potential side effect is dehydration, which can happen very quickly if you are experiencing diarrhea symptoms.
  • Weight Gain – A single serving of prune juice should be enough to get your system feeling great, but that glass also contains 180-200 calories. If you are drinking an excessive amount of prune juice, you need to factor this into your caloric intake for the day, or you risk gaining weight.
  • Diabetes –  If you are already on blood sugar-lowering medication, speak with your doctor before adding prune juice into the mix.
  • Carcinogens – When prunes are dried, there is a formation of acrylamide, which is a neurotoxin and a carcinogenic substance. Although the juice contains very minimal or measurable levels of acrylamide as compared to potato chips and fries, it is still worrisome for people who have high levels of oxidative stress like smokers or are at high risk for various cancer. [21]

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— Update: 14-02-2023 — cohaitungchi.com found an additional article Everything you need to know about prune juice from the website www.medicalnewstoday.com for the keyword benefits of drinking prune juice.

People have used prunes in traditional medicine for centuries, adding them as an ingredient to treatments for:

  • high blood pressure
  • jaundice
  • fever
  • diabetes
  • digestion
  • constipation

Prunes and prune juice have a range of proven and possible benefits, including those below:

Bowel function

The most well-known benefit of prunes is their laxative effect.

Eating prunes can mobilize the digestive system and decrease the time between bowel movements. This effect may be due to the fruit being rich in fiber and containing high levels of sorbitol, which is a known laxative.

People with constipation may find that drinking between half a cup and 1 cup of prune juice in the morning helps stimulate digestion. A second cup 30 minutes to 1 hour after a heavy meal may also be beneficial.

In a 2014 review in the journal Alimentary Pharmacology and Therapeutics, researchers noted that prune consumption was more effective than psyllium husk at treating constipation. Psyllium is a popular over-the-counter (OTC) remedy for constipation, and it consists mainly of soluble fiber.

The authors concluded that prunes may help increase the frequency of bowel movements in people with constipation and improve the consistency of the stools.

They also noted that more research is necessary to determine the digestive benefits of prune juice in individuals who do not have constipation.

Controlling appetite

Prunes can help prolong satiety, meaning that people will feel full for longer after eating them. Prune juice can also offer this benefit.

This feeling of fullness occurs because the soluble fiber content in prunes slows digestion. Prunes also have a low glycemic index (GI), which means that they increase blood sugar levels at a slow rate.

A low-GI diet offers a range of health benefits and may also allow people to go longer without feeling hungry.

Preventing high blood pressure

The potassium content in prune juice helps balance the levels of sodium in the bloodstream.

Elevated sodium levels may contribute to high blood pressure and a range of circulation and heart problems.

People who take in at least 4,700 mg of potassium per day reduce their risk of hypertension.

According to estimates, hypertension may be responsible for almost half of the cases of ischemic heart disease worldwide. Fewer than 2 percent of adults in the United States consume this amount of potassium.

Protecting bone strength

Dried plums contain a range of plant compounds that may promote bone strength.

A 2017 review found that including prunes and prune extracts in the diet helped preserve bone mineral density and prevent bone loss in women who had been through menopause.

This area of bone health is still under investigation. Although research is yet to provide significant evidence of this benefit, including prune juice in the diet is unlikely to cause adverse effects.

Preserving liver health

As part of traditional medicine, people used prunes as a remedy for hepatitis, a liver infection.

A study in 2010 showed that prune juice can help reduce some of the more harmful chemicals that occur as a result of problems with the liver.

However, more research is necessary to explore the full potential of prune juice as a treatment in liver health.

Prune juice for children and infants

Because the digestive system has not fully developed in younger children, their needs are different than those of adults.

The authors of an article in Pediatric Gastroenterology, Hepatology & Nutrition recommend fruit juices, such as prune, apple, and pear juices, as a treatment for constipation in children.

However, caregivers should be sure to monitor the amount that they give a child and be ready to scale it back if the child has any signs or symptoms of diarrhea.


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