What the evidence says. Several controlled trials; effects real but modest or context-dependent.
Nutrition per serving About 5 prunes (42 g)
Water13 g31%
Sugars16 g38%
Fibre3 g7%
Other carbs7.8 g19%
Protein0.9 g2%
Fat0.2 g0%
Other1.1 g3%
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.
Prune (Dried Plum) (Prunus domestica) is a fruit used for relieves chronic constipation and improves stool frequency/consistency (rct-supported). NutriDex grades the human evidence as Moderate. The strongest human evidence for prunes is in gastrointestinal function: randomized trials and a systematic review show ~50 g/day improves stool frequency and consistency in chronic constipation, outperforming an equal fibre dose of psyllium. A growing body of RCT evidence (notably the 12-month Prune Study) indicates 50-100 g/day helps preserve hip and total-body bone mineral density in postmenopausal women, though a 2026 meta-analysis found the effect only borderline-significant (favouring the lumbar spine) with high heterogeneity across sites. Benefits are attributed to fibre, sorbitol, polyphenols, potassium, vitamin K and boron acting together. Limitations include small samples, short durations, heterogeneous outcomes, and the fact most bone trials are industry-funded and focus on a single demographic. Cardiometabolic and antioxidant effects remain preliminary. Prunes are a calorie- and sugar-dense whole food, so portion matters.
Purported Benefits
✓Relieves chronic constipation and improves stool frequency/consistency (RCT-supported)
✓Helps preserve hip and bone mineral density in postmenopausal women
✓Provides soluble and insoluble fibre supporting gut regularity
Typical serving 4-5 prunes (~40-50 g) daily. For constipation, RCTs used ~50 g/day (about 6 g fibre). Bone-density trials used 50-100 g/day in postmenopausal women; 50 g/day is better tolerated.
Active Compounds
Pectin and cellulose (soluble + insoluble fibre)Sorbitol (sugar alcohol, osmotic laxative)Chlorogenic and neochlorogenic acids (phenolic acids)PotassiumVitamin K1 (phylloquinone)BoronCopperProvitamin A carotenoids (beta-carotene)Vitamin B6
Safety & Cautions
⚠
High in sorbitol and fibre, so larger amounts can cause bloating, gas, cramping or diarrhoea; introduce gradually. Calorie- and sugar-dense (~240 kcal/100 g) so mind portions in diabetes and weight management. Vitamin K1 content can interact with warfarin if intake changes abruptly. Contains moderate oxalate (relevant for those prone to calcium-oxalate kidney stones). Acrylamide can form during drying. Prunus (stone-fruit) allergy is possible. No grapefruit-type CYP3A4 interaction. Educational only — always check with your doctor or pharmacist before combining Prune (Dried Plum) with any medicine.
Prune (Dried Plum) is most often taken for Relieves chronic constipation and improves stool frequency/consistency (RCT-supported), Helps preserve hip and bone mineral density in postmenopausal women, Provides soluble and insoluble fibre supporting gut regularity, High potassium content supports healthy blood pressure. Fibre-rich dried plum for gut and bone health
Does Prune (Dried Plum) work — what does the evidence say?
Moderate evidence. Several controlled trials; effects real but modest or context-dependent. The strongest human evidence for prunes is in gastrointestinal function: randomized trials and a systematic review show ~50 g/day improves stool frequency and consistency in chronic constipation, outperforming an equal fibre dose of psyllium. A growing body of RCT evidence (notably the 12-month Prune Study) indicates 50-100 g/day helps preserve hip and total-body bone mineral density in postmenopausal women, though a 2026 meta-analysis found the effect only borderline-significant (favouring the lumbar spine) with high heterogeneity across sites. Benefits are attributed to fibre, sorbitol, polyphenols, potassium, vitamin K and boron acting together. Limitations include small samples, short durations, heterogeneous outcomes, and the fact most bone trials are industry-funded and focus on a single demographic. Cardiometabolic and antioxidant effects remain preliminary. Prunes are a calorie- and sugar-dense whole food, so portion matters.
What is the typical dose of Prune (Dried Plum)?
Typical serving 4-5 prunes (~40-50 g) daily. For constipation, RCTs used ~50 g/day (about 6 g fibre). Bone-density trials used 50-100 g/day in postmenopausal women; 50 g/day is better tolerated.
Is Prune (Dried Plum) safe? Any cautions or side effects?
High in sorbitol and fibre, so larger amounts can cause bloating, gas, cramping or diarrhoea; introduce gradually. Calorie- and sugar-dense (~240 kcal/100 g) so mind portions in diabetes and weight management. Vitamin K1 content can interact with warfarin if intake changes abruptly. Contains moderate oxalate (relevant for those prone to calcium-oxalate kidney stones). Acrylamide can form during drying. Prunus (stone-fruit) allergy is possible. No grapefruit-type CYP3A4 interaction.
How many studies support Prune (Dried Plum)?
NutriDex cites 10 sources for Prune (Dried Plum), graded "Moderate".
Cite this page
APA
Peh, D. (2026). Prune (Dried Plum) (Prunus domestica): Benefits, Dosage, Side Effects & Evidence. NutriDex — The Supplement Research Compendium. Retrieved 16 Sept 2026, from https://nutridex.info/s/prune
BibTeX
@misc{nutridex_prune,
author = {Peh, Daryl},
title = {Prune (Dried Plum) (Prunus domestica): Benefits, Dosage, Side Effects \& Evidence},
year = {2026},
howpublished = {NutriDex --- The Supplement Research Compendium},
url = {https://nutridex.info/s/prune},
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.