What the evidence says. Several controlled trials; effects real but modest or context-dependent.
Nutrition per serving 1 medium (66 g)
Water57.6 g88%
Sugars6.5 g10%
Fibre0.9 g1%
Other carbs0.1 g0%
Protein0.5 g1%
Fat0.2 g0%
What's in one serving, by weight — average composition (USDA).One serving as % of the adult daily requirement (FDA Daily Values). The bold outer ring = 100% of a day's needs.
Plum (Prunus domestica) is a fruit used for dried plums (prunes) help preserve hip and spine bone mineral density in postmenopausal women. NutriDex grades the human evidence as Moderate. The strongest human evidence concerns dried plums (prunes) rather than fresh fruit, and is largely confined to postmenopausal women. In the 12-month Prune Study RCT (235 postmenopausal women), 50 g/day preserved total hip BMD while controls lost bone, and earlier 6-12 month RCTs from a single lab showed gains in ulnar and spine BMD versus dried apple. A 2026 systematic review of 11 RCTs (747 participants) found only a borderline-significant benefit at the lumbar spine with high heterogeneity, so the bone effect is real but modest. Prunes also reliably improve constipation, outperforming psyllium for stool frequency at matched fiber in a crossover RCT, an effect attributed to fiber plus sorbitol. Cardiometabolic claims are weak: a 12-month ancillary analysis found no change in lipids or glycemic control (only a reduction in central fat at the higher dose). Fresh plums are a low-calorie source of vitamin C, potassium and polyphenols but lack dedicated outcome trials. Overall the evidence is moderate for prunes and bone/constipation, and preliminary for fresh plums and cardiovascular endpoints.
Purported Benefits
✓Dried plums (prunes) help preserve hip and spine bone mineral density in postmenopausal women
✓Relieve constipation and improve stool frequency and consistency
✓Provide potassium and bone-relevant micronutrients (vitamin K, copper, boron)
✓Supply polyphenol antioxidants (chlorogenic and neochlorogenic acid)
✓Modest, low-glycemic source of fiber and natural sugars
Dosing & Compounds
Typical Dose
2 fresh plums (~130 g) daily, or 50 g prunes/day (~5-6 dried plums) for bone benefit
Active Compounds
Hydroxycinnamic acids (neochlorogenic acid, chlorogenic acid)Anthocyanins (cyanidin-3-glucoside, cyanidin-3-rutinoside)Flavonols (quercetin, rutin)Sorbitol (sugar alcohol with laxative effect)Soluble and insoluble fiber (pectin)PotassiumVitamin K1 (phylloquinone)Boron and copper (bone cofactors)Carotenoids (beta-carotene)
Safety & Cautions
⚠
High prune/plum intake can cause gas, bloating and loose stools due to sorbitol and fiber; introduce gradually. Prunes are calorie- and sugar-dense (~240 kcal/100 g) and acrylamide can form in some processed dried-plum products. People with IBS may react to the sorbitol (a FODMAP). Stone fruit kernels contain amygdalin (cyanogenic) — do not eat the pits. Those prone to oxalate kidney stones should note a modest oxalate content; otherwise plums are safe as food with no significant drug interactions at culinary doses. Educational only — always check with your doctor or pharmacist before combining Plum with any medicine.
Plum is most often taken for Dried plums (prunes) help preserve hip and spine bone mineral density in postmenopausal women, Relieve constipation and improve stool frequency and consistency, Provide potassium and bone-relevant micronutrients (vitamin K, copper, boron), Supply polyphenol antioxidants (chlorogenic and neochlorogenic acid). Polyphenol-rich stone fruit; prunes help protect bone
Does Plum work — what does the evidence say?
Moderate evidence. Several controlled trials; effects real but modest or context-dependent. The strongest human evidence concerns dried plums (prunes) rather than fresh fruit, and is largely confined to postmenopausal women. In the 12-month Prune Study RCT (235 postmenopausal women), 50 g/day preserved total hip BMD while controls lost bone, and earlier 6-12 month RCTs from a single lab showed gains in ulnar and spine BMD versus dried apple. A 2026 systematic review of 11 RCTs (747 participants) found only a borderline-significant benefit at the lumbar spine with high heterogeneity, so the bone effect is real but modest. Prunes also reliably improve constipation, outperforming psyllium for stool frequency at matched fiber in a crossover RCT, an effect attributed to fiber plus sorbitol. Cardiometabolic claims are weak: a 12-month ancillary analysis found no change in lipids or glycemic control (only a reduction in central fat at the higher dose). Fresh plums are a low-calorie source of vitamin C, potassium and polyphenols but lack dedicated outcome trials. Overall the evidence is moderate for prunes and bone/constipation, and preliminary for fresh plums and cardiovascular endpoints.
What is the typical dose of Plum?
2 fresh plums (~130 g) daily, or 50 g prunes/day (~5-6 dried plums) for bone benefit
Is Plum safe? Any cautions or side effects?
High prune/plum intake can cause gas, bloating and loose stools due to sorbitol and fiber; introduce gradually. Prunes are calorie- and sugar-dense (~240 kcal/100 g) and acrylamide can form in some processed dried-plum products. People with IBS may react to the sorbitol (a FODMAP). Stone fruit kernels contain amygdalin (cyanogenic) — do not eat the pits. Those prone to oxalate kidney stones should note a modest oxalate content; otherwise plums are safe as food with no significant drug interactions at culinary doses.
How many studies support Plum?
NutriDex cites 12 sources for Plum, graded "Moderate".
Cite this page
APA
Peh, D. (2026). Plum (Prunus domestica): Benefits, Dosage, Side Effects & Evidence. NutriDex — The Supplement Research Compendium. Retrieved 16 Sept 2026, from https://nutridex.info/s/plum
BibTeX
@misc{nutridex_plum,
author = {Peh, Daryl},
title = {Plum (Prunus domestica): Benefits, Dosage, Side Effects \& Evidence},
year = {2026},
howpublished = {NutriDex --- The Supplement Research Compendium},
url = {https://nutridex.info/s/plum},
note = {Reviewed by Dr Daryl Peh, MBBS Singapore, MMed FM. Accessed 2026-09-16}
}
For medical claims, citing the underlying primary studies linked above is preferred. NutriDex is an educational reference, not medical advice.