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Prunes

Also: dried plums

The traditional answer to constipation has an EFSA opinion behind it, at about 100 g a day.

Overall evidence

Evidence level: Moderate evidence

A positive EFSA scientific opinion, but based on limited trial data.

Several trials or reviews point the same way, but studies are short, small, mixed in quality, mostly observational, or test concentrated forms rather than everyday food.

Prunes
Photo: Emőke Dénes, via Wikimedia Commons (CC-BY-SA-4.0)

What it is

Dried plums, rich in fibre and the sugar alcohol sorbitol.

Traditional use

Tradition, not evidence: how cultures use it, not proof that it works.

  • Europe and North America

    Stewed prunes and prune juice are the classic home remedy for sluggish bowels.

  • France

    Pruneaux d'Agen are a protected regional product used in sweet and savoury cooking.

What the research says

Each claim graded on its own evidence.

  • Prunes and normal bowel function

    Evidence level: Moderate evidence

    In 2012 EFSA concluded that dried plums contribute to normal bowel function, with the effect obtained from about 100 g a day. The opinion rested on a small number of studies.[1]

In food amounts

EFSA's reference amount is about 100 g of prunes a day. Weigh a few to see what that looks like; it is more than most people snack on.

We describe everyday cooking amounts only, never supplement doses.

Safety

Health conditions
Constipation that is new, lasts for weeks or comes with blood or weight loss should be checked by a doctor.
General
Prunes can cause wind and loose stools, especially if you eat a lot at once. Increase gradually and drink enough fluid.

If you take regular medicines, are pregnant or breastfeeding, or are cooking for a baby or someone who is unwell, check with a doctor, pharmacist or midwife before using any food or supplement for a health reason.

Sources

  1. [1] Scientific Opinion on the substantiation of a health claim related to dried plums and maintenance of normal bowel function — European Food Safety Authority (EFSA Journal), 2012

Sources were checked when this entry was written. Research changes; if you spot something out of date, please tell us.

Cook with prunes

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