Prunes—also known as dried plums—are packed with fiber and great for keeping your digestion on track. But recent research hints they might do more than just ease constipation.
Two new studies presented at the American Society for Nutrition’s July conference suggest that eating prunes daily could help lower cholesterol and reduce oxidative stress and inflammation.
For men, long-term prune consumption showed heart health perks. In older women, regularly eating prunes didn’t negatively impact metabolic markers like total cholesterol, blood sugar, or insulin levels.
“The takeaway is that prunes can support heart health. But we’re just scratching the surface here—we need to dig deeper into these findings and possibly confirm them,” said Andrea N. Giancoli, MPH, RD, a registered dietitian and nutrition advisor for the California Prune Board, in an interview with Verywell.
A 2021 study also found that eating 50–100 grams of prunes (about 5–10 pieces) daily was linked to a lower risk of heart disease.
According to Shirin Hooshmand, PhD, RD, a professor at San Diego State University and co-author of the study, the drop in cholesterol and inflammation markers was likely due to improved antioxidant levels.
This study, along with the two from July, received partial funding from the California Prune Board.
Dried Prunes vs. Fresh Plums: Which Is Better?
While research suggests prunes (dried plums) support heart health, that doesn’t necessarily mean fresh plums or prune juice do the same.
Hooshmand explained there haven’t been many studies on fresh plums or prune juice. “They might offer similar benefits at certain levels, but we need more research to know for sure,” she said.
Drying plums boosts their nutritional value and shelf life, which could make prunes a better pick than fresh fruit.
“You’d probably need to eat more fresh plums to get the same benefits, but their basic makeup is similar,” said Maya Vadiveloo, PhD, RD, FAHA, a nutrition professor at the University of Rhode Island.
Eating 5–10 prunes may be easier than having the same amount (or more) of fresh plums. But Vadiveloo notes that whole fruit beats prune juice: “Whole fruits and veggies are fiber-rich, keep you full, and are usually lower in calories.”
Can Younger People Benefit from Prunes Too?
Most prune studies focus on postmenopausal women and men over 55, but Vadiveloo says younger adults can also gain from adding prunes to their diet.
“We generally recommend diets high in fruits and veggies—and prunes fit right in,” she said.
If prunes aren’t your thing, heart-friendly fruits like apples and berries work too. But remember, fruits are just one part of a balanced diet. Vadiveloo adds that a mix of vegetables, legumes, and heart-healthy oils matters just as much.
“Adding prunes to a diet full of fatty red meats or processed foods won’t magically fix everything,” she said.
What This Means for You
Since prunes are high in fiber, ease them into your diet slowly. If you’re not used to fiber-rich foods, overdoing it at once can cause bloating, cramps, or even constipation.