The Top Prune Juice Benefits: Immunity, Heart Health, Digestion, and More

This sweet juice has way more to offer than you thought.

It’s not always typecast as the most glamorous beverage, but prune juice has some serious health benefits to offer everyone (and not just folks who need help relieving constipation). It really does offer a plethora of nutrients—in fact, according to Rosa Becerra-Soberon, MSOM, RDN, LDN, CBP, BI, registered dietitian and functional nutritionist at Top Nutrition Coaching, “prune juice has been called a ‘nutritional elixir' because of its many benefits.”

Prunes are actually dried plums, and these tasty fruits originating in western Asia have been appreciated for thousands of years across the globe. Read on to learn exactly which healthy benefits prune juice has to offer.

Related: 16 of the Highest Fiber Fruits, Plus Delicious Ways to Eat More of Them

Prune Juice Nutrition Facts

There’s a lot to love about the nutrients in prune juice. “​Prune juice contains iron, potassium, soluble fiber, niacin, boron, and plant compounds like carotenoids,” Becerra-Soberon says. Here’s a look at its nutrition profile based on the U.S. Department of Agriculture (USDA):

100% Prune Juice (3 ounces)

Macronutrients

Calories: 71 calories
Protein: 0.6 grams (g)
Total Carbohydrates: 17.5 g
Fiber: 1 g
Sugar: 16.5 g
Fat: 0 g

Micronutrients

Niacin (Vitamin B3): 0.8 milligrams (mg), 12 percent of Daily Value (DV)*
Vitamin B6: 0.2 mg, 15% DV
Iron: 1.2 mg, 7% DV
Magnesium: 14 mg, 4% DV
Copper: 0.07 mg, 8% DV
Potassium: 276 mcg, 9% DV

*Daily Value is based on the average adult needs for males and females without pre-existing conditions per the National Institutes of Health (NIH).

Health Benefits of Prune Juice

1. Boosts Immune Health

Prune juice contains important nutrients that support immune health, especially copper and plant compounds, or polyphenols. “The polyphenols in prune juice are super antioxidants that protect your cells from damage,” Becerra-Soberon explains. Copper is an antioxidant, too, helping to reduce inflammation throughout the body and further bolster the immune response.

Related: The 9 Best Fruits and Vegetables for a Healthy Immune System, According to RDNs

2. Promotes Gut Health

We’ve all heard that prunes and prune juice work for constipation relief, and there’s plenty of research to prove it. “In one study on healthy individuals with infrequent stool habits and low fiber intake, prunes significantly increased stool weight and frequency and were well tolerated,” Becerra-Soberon says. A further study on subjects with chronic constipation found this benefit as well. “The laxative effects of prune juice does not come from the amount of fiber, but from the amount of sorbitol it contains…that’s why drinking the juice is effective,” she continues. While sorbitol is a common alternative sweetener, it’s also naturally occurring in certain fruits and veggies, prunes included.

“Additionally, prune juice has prebiotic fiber that increases the beneficial bacteria in the colon,” Becerra-Soberon says. This benefit to the gut microbiome not only supports overall digestion, but many other areas of health, too, including brain health and chronic disease prevention.

3. Supports Heart Health

Prune juice may support heart health in multiple ways. “A study of prune juice’s effect on postmenopausal women showed reduction of low-density lipoprotein (or LDL, the bad kind) cholesterol and hypertension,” says Becerra-Soberon. “Plus, the plant compounds in the fruit had been found to further reduce LDL levels, so it might serve as a preventive agent against chronic diseases such as heart disease.” Additionally, the potassium in prunes can help normalize blood pressure levels as well as regulate heart rhythm.

4. Keeps Eyes Healthy

The plant compounds found in prune juice may also help protect eye health. “This juice contains carotenoids like lutein and zeaxanthin that help to protect the macula of the eyes,” explains Becerra-Soberon. A 2020 review in Nutrients supports this benefit, finding lutein to be associated with lower risk for a whole host of eye diseases including cataract, macular degeneration, and diabetic retinopathy.

5. Promotes Strong Bones

Prune juice may also help support strong, healthy bones. “Dried prunes are an important source of boron, which is postulated to play a role in  the prevention of osteoporosis. A serving of prunes (100 g) fulfills the daily requirement for boron (2 to 3 mg),” Becerra-Soberon says.

6. May Aid in Anemia Treatment

The iron and vitamin B6 found in prune juice are both common micronutrients recommended for improving anemia symptoms. They help treat microcytic anemia by improving red blood cell quality and quantity.

Related: Here's How Healthy Dried Fruit Is, According to an RD

Should Anyone Avoid Prune Juice?

While this drink has a ton to offer nutritionally, there are some folks who should use caution before consuming prune juice.

Because it can have pretty pronounced stool-softening effects, those who are prone to gas, bloating, diarrhea, other tummy troubles, or who are sensitive to sorbitol should start very slowly.

Additionally, those who have metabolic concerns like type 2 diabetes should practice greater moderation with prune juice due to its higher sugar (though it is mostly naturally occurring) and calorie content. Opting for no added sugar whole prunes is a better option in this case as they are less concentrated in sugar and offer more fiber which slows digestion and dulls the blood sugar response.

Some prune juices may also contain sulfites as the compound is sometimes added to prunes in the drying process. Those who have sulfite allergies will want to steer clear of prune juice in this case or look for brands advertising “sulfite-free” on the label.

Finally, “because of prune juice’s high potassium content, people with chronic kidney disease may need to avoid it,” says Becerra-Soberon. If you think you might fit into this category, be sure to speak with your healthcare provider before adding prune juice to your routine.

Tips for Buying and Drinking Prune Juice

When shopping for prune juice, look for brands that contain no added sugar and no added sulfites. The term “100% juice” is always a good sign, but “no added sugar” and “sulfite-free” are ideal ways to ensure this.

“The recommended amount of prune juice for optimal benefits is about two to four ounces per day,” Becerra-Soberon adds. However, some people may opt to enjoy prune juice less frequently, like a few times per week or on an as-needed basis to manage certain symptoms or health goals.

While prune juice is most commonly enjoyed by the glass, you can also integrate it into your healthy routine by adding it to smoothies, sauces, marinades, or even porridge and baked goods as a natural sweetener.

The Bottom Line

Thanks to its wide array of micronutrients, prune juice contributes to far more health benefits beyond aiding digestion and constipation. That said, because it is a juice, it contains less fiber and a higher concentration of (natural) sugar than whole dried prunes, which could be a downside for anyone with metabolic concerns or those watching their sugar intake.

Ultimately, when enjoyed in moderation, prune juice can be a nourishing addition to a healthy lifestyle. “It's all about balance and understanding that one food alone will not make you healthy—rather integrating a variety of foods is key to overall health and wellbeing,” Becerra-Soberon concludes.

Related: 10 Low-Sugar Fruits That Won't Make Your Blood Sugar Spike

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