Prune juice, which is made from prunes, or dried plums (Prunus domestica L), may have benefits for digestive and heart health. Many people use prune juice to treat constipation because of its laxative effect. Prune juice is also a source of several vitamins and minerals and may have health-protective antioxidant properties.
Most research on prune juice focuses on its laxative effect. Prune juice is a common home remedy for alleviating constipation.
Nutrients that might make prune juice uniquely effective in relieving constipation include:
- Fiber: Adds bulk to your stool and helps move it through the digestive tract
- Polyphenols: May support gut bacteria and digestive health
- Sorbitol: Increases water in your digestive tract
In one study, adults with chronic constipation consumed just 2 ounces (54 grams) of prune juice or a placebo daily for eight weeks. The prune juice group had a significant decrease in hard and lumpy stools. They also reported no negative side effects.
Hypertension (high blood pressure) is a significant risk factor for heart disease and stroke. Drinking prune juice may lower blood pressure as part of a balanced diet, but the data is mixed.
Fruits high in potassium, such as prunes, have been shown to lower blood pressure. Potassium is a mineral that offsets some of the harmful effects sodium can have on blood pressure.
More studies on the effects of prune juice on blood pressure are necessary to confirm this benefit. One review of 14 clinical trials found that prunes did not have significant impacts on blood pressure.
Prunes are dried plums, which may lower cholesterol levels. One review of nine clinical trials found that plum supplements lowered total and “bad” low-density lipoprotein (LDL) cholesterol.
Plums are a source of flavonoids and phenolic acid antioxidants, which can lower cholesterol levels. More studies are needed to determine whether prune juice has the same effect on cholesterol.
Drinking prune juice may offer some of the benefits associated with eating whole prunes. The fruit is a diverse source of phenolic compounds that have antioxidant properties.
Antioxidants counter the harmful effects of unstable atoms called free radicals. Free radicals can cause a type of cell damage called oxidative stress, which increases the risk of disease.
Prune juice is a good source of several vitamins and minerals, such as:
- Iron: This essential mineral is part of many enzymes and proteins in your body, including hemoglobin. This protein carries oxygen from your lungs to your cells.
- Potassium: This electrolyte helps support heart, nerve, and muscle function. It can offset some of the harmful effects sodium can have on blood pressure.
- Vitamin C: This antioxidant promotes healing and immune function. It also helps support your skin, bones, and connective tissue.
- Vitamin K: Prune juice contains a smaller amount of vitamin K, which supports bone health.
One cup of 100% prune juice provides nutrients, such as:
- Calories: 176
- Fat: 0 grams
- Sodium: 10 milligrams (mg), or 0.43% of the Daily Value (DV)
- Carbohydrates: 43 g, or 15.64% of the DV
- Fiber: 2.5 g, or 8.93% of the DV
- Added sugar: 0 g
- Protein: 1.5 g, or 3% of the DV
Prune juice is considered generally safe. It is possible to be allergic to prunes and prune juice, which are made from plums.
Since it can have a laxative effect, you may develop gas or diarrhea if you drink it in large quantities. Add prune juice to your diet in small amounts and gradually increase your intake to reduce your risk of bothersome digestive symptoms.
Prune juice also contains acrylamide, a chemical formed when you heat carbohydrates. Acrylamide is a possible carcinogen (cancer-causing compound) in humans.
One cup of 100% prune juice counts as one serving of fruit. How many servings of fruit you should eat per day depends on your age, sex, height, weight, physical activity, and health status. Most healthy adults should aim for two servings of fruit a day.
You can consume prune juice in many ways, such as:
- Blend it into smoothies, or mix it into brewed tea.
- Incorporate it into sweet or savory cooking sauces.
- Use it to make a mocktail with sparkling water and add-ins like ginger and fresh herbs.
