Prune Juice:18 Benefits, Nutrition, Side Effects & How to Make it

In a world filled with sugary, artificial juices, it’s easy to overlook the humble prune juice. But don’t be fooled by its unassuming appearance – this natural elixir is a true powerhouse. From promoting digestive regularity to strengthening bones, prune juice offers a lot of benefits. And the best part? You can easily unlock the power of this nutrient-dense beverage right at home with just a few simple ingredients. This article explores 18 amazing health benefits of prune juice.  In addition, we will also discuss how to make it at home easily.

What is Prune Juice?

Prune juice is made from dried plums (Prunus domestica) that have been rehydrated and processed into a smooth, thick juice. Unlike many fruit juices that are pressed directly from fresh fruit, prune juice undergoes a unique production process. First, dried plums are steeped in hot water to soften them, then they’re processed and strained to create a rich, dark brown juice with a distinctive sweet-tart flavor.

Prunes themselves have been used medicinally for centuries, particularly in European and Middle Eastern traditional medicine. They were valued for their laxative properties and ability to support digestive health. Modern processing techniques have made prune juice widely available as a convenient alternative to eating whole dried plums.

Nutrition Facts of Prune Juice

Here’s a detailed look at the nutritional breakdown of 100 ml (approximately 3.4 oz) of unsweetened prune juice:

Prune juice is particularly noted for its high content of:

• Potassium: Essential for heart and muscle function
• Sorbitol: A sugar alcohol with natural laxative effects
• Phenolic compounds: Powerful antioxidants with anti-inflammatory properties
• Boron: A trace mineral important for bone health
• Dietary fiber: Though less than whole prunes, it still contributes to digestive health

18 Health Benefits of Prune Juice

1. Promotes Digestive Regularity

The most well-known benefit of prune juice is its ability to relieve constipation. This effect comes from its unique combination of fiber, sorbitol, and natural compounds that stimulate intestinal activity.

Research found that prune juice was more effective than many other natural remedies for improving bowel function. Unlike stimulant laxatives that can cause dependency, prune juice works gently to support your body’s natural processes.

2. Supports Bone Health

Prune juice contains several nutrients crucial for maintaining strong bones, including boron, vitamin K, and unique phenolic compounds. These nutrients work together to support bone mineral density and reduce the risk of osteoporosis.

A fascinating study found that postmenopausal women who consumed prune juice regularly had significantly higher bone mineral density compared to control groups. Researchers believe the bioactive compounds in prunes may help inhibit bone resorption (breakdown) while promoting bone formation.

3. Promotes Heart Health

The potassium content in prune juice (707mg per cup) helps regulate blood pressure by counteracting the effects of sodium and relaxing blood vessel walls. Additionally, the antioxidants in prune juice help reduce inflammation and protect blood vessels from oxidative damage.

Research in the Journal of Nutritional Science has linked regular consumption of prune products with improved cardiovascular markers, including lower blood pressure and reduced levels of inflammatory markers associated with heart disease.

4. Helps Control Blood Sugar

Despite containing natural sugars, prune juice has a relatively low glycemic index and contains compounds that may help moderate blood sugar levels. The soluble fiber in prune juice slows the absorption of sugar into the bloodstream, while certain phenolic compounds may improve insulin sensitivity.

A study found that the phenolic compounds in prunes helped improve glucose control and reduce insulin resistance in experimental models. This suggests that prune juice may be a better choice than many other fruit juices for people monitoring their blood glucose.

5. Protects Against Oxidative Damage

Prune juice is rich in antioxidants like neochlorogenic and chlorogenic acids that help neutralize harmful free radicals in the body. These compounds have been shown to reduce oxidative stress throughout the body, potentially lowering the risk of chronic diseases and supporting cellular health.

The antioxidant capacity of prunes is actually higher than that of many other fruits, including blueberries, which are often celebrated for their antioxidant content.

6. Supports Liver Function

Your liver works tirelessly to filter toxins from your body, and prune juice may offer some valuable support. The antioxidants in prune juice help protect liver cells from damage, while the nutrients support overall liver function.

Animal studies suggest that prune extract helps protect the liver against oxidative damage and may support its natural detoxification processes.

7. Enhances Iron Absorption

Iron deficiency is one of the most common nutritional deficiencies worldwide, especially among women. Prune juice not only contains iron (about 3mg per cup) but also contains vitamin C and organic acids that enhance the absorption of non-heme iron (the type found in plant foods) from other sources.

This makes prune juice particularly valuable for vegetarians, vegans, and others at risk of iron deficiency. Enjoying prune juice alongside iron-rich plant foods like lentils or spinach can help maximize your body’s ability to absorb this essential mineral.

8. Improves Digestive Health Beyond Regularity

Beyond simply relieving constipation, prune juice supports overall digestive health in multiple ways. The fiber it contains serves as a prebiotic, feeding beneficial gut bacteria that contribute to a healthy microbiome.

Research suggests that a balanced gut microbiome is linked to numerous aspects of health, from improved immunity to better mental health. By supporting your digestive system holistically, prune juice may contribute to these wider benefits as well.

9. Supports Weight Management

While not a weight loss miracle, prune juice may help support healthy weight management in several ways. Its fiber content promotes feelings of fullness, potentially reducing overall calorie intake. Additionally, some research suggests that the compounds in prunes may help regulate fat metabolism.

A study published in Eating Behaviors found that participants who consumed prune juice before meals reported feeling fuller longer and consumed fewer calories throughout the day compared to those who didn’t drink prune juice.

10. Enhances Skin Health

The vitamins and antioxidants in prune juice support skin health from the inside out. Vitamin C is essential for collagen production, which helps maintain skin elasticity and reduces the appearance of fine lines. The antioxidants in prune juice help protect skin cells from damage caused by UV exposure and environmental toxins.

Regular consumption of antioxidant-rich foods like prune juice may contribute to a healthier, more youthful complexion over time.

11. Boosts Immune Function

Several nutrients in prune juice, including vitamin C, copper, and other trace minerals, support various aspects of immune function. These nutrients help maintain the integrity of physical barriers against infection and support the production and activity of immune cells.

While not a replacement for a balanced diet rich in fruits and vegetables, adding prune juice to your routine can be one way to support your body’s natural defenses against illness.

12. Reduces Inflammation

Chronic inflammation is linked to numerous health conditions, from arthritis to heart disease and diabetes. The phenolic compounds in prune juice have demonstrated anti-inflammatory properties in research studies.

Regular consumption of prune juice may help reduce chronic inflammation in the body, potentially lowering the risk of inflammatory conditions and supporting overall health.

13. Protects Against Colon Cancer

Some research suggests that the fiber, antioxidants, and phenolic compounds in prune juice may help protect against colon cancer. These components support gut health and may reduce the formation of precancerous lesions in the colon.

A study in the journal Cancer Prevention Research found that compounds in prunes helped reduce the number and size of precancerous lesions in experimental models of colon cancer.

14. Supports Cognitive Function

The antioxidants in prune juice help protect brain cells from oxidative damage, which may contribute to cognitive decline with age. Some research indicates that the phenolic compounds in prunes may support brain function and potentially reduce the risk of neurodegenerative disorders.

While more research is needed in this area, the neuroprotective effects of antioxidant-rich foods like prune juice are a promising area of study.

15. Supports Kidney Health

The potassium in prune juice supports kidney function by helping maintain proper fluid balance. Some preliminary research suggests that the compounds in prunes may also help prevent kidney stones by reducing calcium excretion and increasing citrate levels in urine.

However, those with kidney disease who need to restrict potassium should consult with their healthcare provider before adding prune juice to their diet.

16. Enhances Athletic Recovery

The combination of carbohydrates, potassium, and antioxidants makes prune juice potentially effective for post-exercise recovery. It helps replenish glycogen stores, restore electrolyte balance, and reduce exercise-induced oxidative stress and inflammation.

Some athletes are turning to natural alternatives like prune juice instead of commercial sports drinks that often contain artificial ingredients and excessive sugars.

17. Promotes Healthier Cholesterol Levels

The soluble fiber and antioxidants in prune juice may help improve cholesterol profiles by reducing LDL (bad) cholesterol levels while maintaining or increasing HDL (good) cholesterol.

Research in the Journal of Nutritional Biochemistry found that regular consumption of prune products was associated with improved lipid profiles, suggesting that prune juice may be beneficial for heart health in multiple ways.

18. Supports Healthy Pregnancy

The iron, folate, and various minerals in prune juice make it particularly beneficial during pregnancy. It can help prevent constipation (a common pregnancy complaint), support fetal development, and prevent maternal anemia.

However, pregnant women should consume prune juice in moderation and consult with their healthcare provider, as its natural laxative effects can be quite potent.

8 Potential Side Effects of Prune Juice

Despite its many benefits, prune juice may cause side effects in some individuals, especially when consumed in large amounts:

1. Digestive Discomfort

The most common side effect is excess gas, bloating, or cramping due to prune juice’s fiber and sorbitol content. Starting with small amounts and gradually increasing intake can help minimize these effects.

2. Diarrhea

Overconsumption of prune juice can cause diarrhea due to its natural laxative properties. This is particularly true for people with sensitive digestive systems or those who suddenly introduce large amounts into their diet.

3. Increased Blood Sugar

While better than many fruit juices, prune juice still contains natural sugars that can affect blood glucose levels. People with diabetes should monitor their response and include prune juice in their carbohydrate counting.

4. Potential Medication Interactions

The high potassium content may interact with certain medications, particularly potassium-sparing diuretics, ACE inhibitors, and some blood pressure medications, potentially leading to hyperkalemia (excess potassium in the blood).

5. Dental Concerns

The natural sugars and acidity in prune juice can contribute to tooth decay and enamel erosion. Rinsing the mouth after drinking or using a straw can help minimize contact with teeth.

6. Allergic Reactions

Though rare, some individuals may experience allergic reactions to compounds in prune juice. Symptoms can include itching, swelling, rash, or difficulty breathing, requiring immediate medical attention.

7. Weight Gain

Despite its potential weight management benefits, excessive consumption of prune juice adds calories to the diet. One cup contains approximately 182 calories, which can contribute to weight gain if not accounted for in overall caloric intake.

8. Oxalate Content

Prunes contain oxalates, which may increase the risk of kidney stone formation in susceptible individuals with a history of calcium oxalate stones.

How to Make Prune Juice at Home?

Here’s a simple step-by-step guide to making delicious prune juice at home:

Ingredients:

• 1 lb pitted prunes
• 4 cups water
• Lemon juice (optional)

Instructions:

• Start by placing the pitted prunes in a large saucepan. Add the 4 cups of water and bring the mixture to a boil over high heat.
• Once boiling, reduce the heat to medium-low and let the prunes simmer for 20-30 minutes. This will help soften them and extract all the flavorful juices.
• Remove the saucepan from the heat and let the prune mixture cool slightly. Then, use an immersion blender or regular blender to puree the prunes until smooth and liquefied.
• Strain the prune puree through a fine mesh sieve or cheesecloth to remove any pulp or skin pieces. This will give you a nice, clear prune juice.
• If desired, you can stir in a tablespoon or two of fresh lemon juice to add a bit of brightness and tartness to the flavor.
• Refrigerate the homemade prune juice in an airtight container for up to 1 week. You can enjoy it chilled or at room temperature.

Tips for Consuming Prune Juice

To maximize benefits and enjoyment:

• Start small: Begin with 2-4 ounces daily and gradually increase to avoid digestive discomfort
• Choose unsweetened: Avoid varieties with added sugars for maximum health benefits
• Refrigerate after opening: For freshness and food safety
• Check labels: Some commercial brands contain preservatives or added sweeteners
• Shake well: Natural separation can occur, so shake before pouring
• Consider timing: Drink it at consistent times for predictable digestive effects
• Pair wisely: Consume with high-iron foods to enhance iron absorption

How Much Prune Juice Can You Drink in a Day?

The appropriate amount of prune juice varies based on individual factors and health goals:

For General Health Maintenance:

• 4-8 ounces (120-240 ml) daily is typically sufficient

For Constipation Relief:

• Adults: 4-8 ounces, up to twice daily until regularity improves
• Children (over 1 year): Consult pediatrician, but typically 2-4 ounces daily is recommended

For Weight Management:

• 4 ounces before meals may help control appetite

Maximum Recommended Amount:

• Most adults should limit intake to no more than 12 ounces (355 ml) daily to avoid potential side effects

Prune Juice Dosage

Specific dosage recommendations for different groups:

Adults:

• General health: 4-8 ounces daily
• Constipation: 8 ounces in the morning and potentially another 4 ounces in the evening
• Bone health: 4-8 ounces daily, consistently over time

Children:

• Ages 1-5: 2-4 ounces daily (consult pediatrician first)
• Ages 6-12: 4-6 ounces daily
• Teens: Similar to adult dosage

Elderly:

• Often benefit from 4-8 ounces daily, particularly for constipation prevention
• May need to start with smaller amounts (2-4 ounces) and increase gradually

Best Time to Drink Prune Juice

Timing can impact the effectiveness of prune juice:

Morning (on an empty stomach):

• Most effective for stimulating bowel movements
• Typically produces effects within 1-3 hours
• Ideal for constipation relief

Before Bedtime:

• May help promote overnight digestion
• Can lead to morning bowel movements
• Not recommended for those with reflux or sleep issues

Before Meals:

• May help control appetite and blood sugar responses
• Provides dietary fiber that can slow the absorption of a meal
• Best for weight management goals

After Exercise:

• Helps replenish carbohydrates and electrolytes
• Supports recovery with antioxidants
• Most beneficial within 30 minutes post-workout

Here’s a brief overview of who should and should not drink prune juice:

How To Use Prune Juice for Constipation？

Here are the steps on how to use prune juice for constipation:

1. Start with a small amount:

• Begin by drinking 4-6 ounces of prune juice per day, preferably in the morning or before bedtime.
• This allows your body to adjust to the laxative effects gradually.

2. Increase gradually:

• If the initial amount does not provide relief, you can gradually increase the dose by 2-4 ounces per day until you achieve the desired effect.
• It’s important not to exceed 12 ounces of prune juice per day, as excessive consumption can lead to diarrhea or other digestive issues.

3. Stay hydrated:

• Drink plenty of water throughout the day, as prune juice can have a dehydrating effect.
• Aim for at least 8 cups of water per day to help soften stool and support regular bowel movements.

4. Combine with other remedies:

• In addition to prune juice, consider incorporating other natural remedies for constipation, such as:
• Increasing dietary fiber intake from fruits, vegetables, and whole grains
• Engaging in regular physical activity
• Try gentle abdominal massages or warm baths

5. Be patient and consistent:

• It may take a few days or even a week for the laxative effects of prune juice to take full effect.
• Stick with the regimen and monitor your bowel movements to find the right dosage for your individual needs.

6. Consult a healthcare provider:

• If constipation persists or worsens despite using prune juice, it’s essential to consult a healthcare professional.
• They can help identify the underlying cause and provide appropriate medical treatment if necessary.

Remember, while prune juice can be an effective natural remedy for constipation, it’s important to use it judiciously and under the guidance of a healthcare provider.

FAQs

1. Is prune juice the same as plum juice?

No, prune juice is made from dried plums (prunes), while plum juice comes from fresh plums. The drying process concentrates certain nutrients and compounds, giving prune juice its distinctive flavor and stronger laxative effects.

2. How quickly does prune juice work for constipation?

For most people, prune juice begins working within 1-3 hours after consumption, though this varies based on individual metabolism, amount consumed, and severity of constipation. Consistent daily consumption tends to provide more predictable results than occasional use.

3. Can babies drink prune juice?

Infants under 12 months should not consume prune juice unless specifically recommended by a pediatrician. For toddlers and older children, diluted prune juice in small amounts may be appropriate for constipation, but always consult with a healthcare provider first.

4. Is it OK to drink prune juice every day?

Yes, most healthy adults can safely drink moderate amounts (4-8 ounces) of prune juice daily. However, daily consumption should be balanced within your overall diet and caloric needs. Those with specific health conditions should consult their healthcare provider.

5. Why does prune juice work better than eating prunes?

While both are effective, prune juice works faster for constipation relief because the juicing process extracts and concentrates the sorbitol and certain phenolic compounds. However, whole prunes contain more fiber and may provide more sustained benefits for regularity.

6. Does prune juice have caffeine?

No, prune juice does not contain caffeine. Its energizing effects come from natural sugars and nutrients rather than stimulants.

7. What does prune juice taste like?

Prune juice has a sweet-tart flavor profile with deep, rich undertones similar to dried fruits. It has a distinctive taste that some compare to a cross between grape juice and molasses, with a thick, smooth texture.

8. Is prune juice high in sugar?

Yes, prune juice contains approximately 15g of natural sugars per 100ml. However, it has a moderate glycemic index and contains fiber that helps slow sugar absorption, making it a better choice than many other fruit juices for blood sugar management.

9. What’s the difference between regular and juice-fortified prunes?

Regular prune juice is made solely from prunes and water, while juice-fortified versions may include other fruit juices or added nutrients. The traditional version typically provides the most authentic benefits for digestive health.

10. How long does homemade prune juice last?

Homemade prune juice typically stays fresh for 5-7 days when stored in an airtight container in the refrigerator. Signs of spoilage include off odors, mold, or fermentation.

11. Is organic prune juice better than conventional?

Organic prune juice avoids potential pesticide residues but has similar nutritional content to conventional varieties. The choice depends on your personal preferences and priorities regarding environmental and chemical concerns.