Here are several reasons to "raise" your prune game.
When you hear the word prunes, the first thing that springs to mind is probably going to the bathroom.
That gut feeling is correct—research reveals that eating prunes daily may help prevent constipation. According to a 2014 comprehensive review, eating prunes can increase the frequency of bowel movements and even improve stool consistency, making it easier to pass.
Prunes, also known as dried plums, are high in fiber, which might help you have more bowel movements. A 100-gram serving of prunes (about ten prunes) has about 7 grams of fiber, which is a significant portion of your daily fiber requirements. According to the most recent USDA Dietary Guidelines, women should consume between 22 and 28 grams of fiber per day, while men should consume between 28 and 34 grams per day.
Have you ever considered prunes as a food that promotes bone health in addition to helping you use the restroom?
"While it's generally merely regarded of as an all-natural source of fiber," says Christopher Mohr, PhD, RD, and co-owner of Mohr Results, "that's just one of the many, crucial benefits." "Researchers found that eating five to six prunes per day may help prevent bone loss in one study published in Osteoporosis International."
This study could be particularly useful for postmenopausal women, whose lower estrogen levels may render them more vulnerable to decreased bone density over time.
The 2016 study cited by Mohr looked at prune consumption in postmenopausal women with osteopenia, a condition characterized by weak bones caused by bone loss. Over six months, those who ate five to six prunes per day could prevent the same amount of bone mineral density loss as those who ate 10-12 prunes per day.
"When you combine that with [new] research demonstrating that the same number of prunes may help lower risk factors for heart disease and inflammation, you have a winning addition to the diet and a food that should be a regular in [your] diet," says the author.
Bottom Line: Prunes will not only help you stay regular, but they may also help keep your bones strong as you age and perhaps prevent heart disease.