Prune juice has been a rather popular remedy for constipation, but its benefits are much beyond the bathroom. Derived from dried plums, the juice is a healthy source of nutrition and has a host of other health benefits. Besides being a laxative, prune juice is high in antioxidants as well as vitamins. It can help in improving bone health as well as gut health, besides being effective in preventing heart diseases. However, before you stock up on bottles of prune juice, you must know that this juice is not one that you may enjoy as an evening drink. It needs to be consumed in moderation. It can lead to extreme gas and bloating, and its sugar content makes it dangerous for diabetic patients as well. Here is a guide on how to drink prune juice, and how it helps our body.

What is prune juice?

Prune is a dried plum. Plums can range in colour, texture and even taste. So, any dried plum is technically a prune. “Prune juice is a type of fruit juice that has been derived from prunes that are rehydrated. It is often mass-produced using a hot extraction method while a more concentrated form of the same is produced by using a low-temperature extraction method,” explains dietician Veena V. Prune juice is popularly used to eliminate constipation. A study published in Nutrition Research, states that the juice has a mild laxative effect on adults, and can be effective in curing mild constipation.

How to make prune juice at home?

Prune juice can be made at home using different methods:

• Soak prunes in water for 20 minutes, then blend the same with more water. Prunes are naturally sweet but one can also add lemon juice and sugar to taste. Straining it or leaving the pulp in for additional fibre depends on the individual’s choices.
• Peel the prunes and remove the pits. Add them to a pot of water along with sugar and lemon juice, and bring it to a boil.
• Simmer the same for 10 minutes, stirring slowly.
• Turn off the heat and strain the mixture into a blender to mix thoroughly.
• Transfer it into bottles and store in the refrigerator.

Prune juice nutrition

According to the US Food and Drug Association, one cup of 100 percent prune juice provides:

• Calories: 71
• Fat:0 g
• Sodium:10 milligrams (mg)
• Carbohydrates: 17.45 g
• Fiber:1 g
• Added sugar:0 g
• Protein:0.61 g
• Iron:1.18 mg
• Potassium:276 mg
• Vitamin C: 4.1mg

Health benefits of prune juice

Prune juice has a lot of benefits, and regular consumption can help us in many ways:

1. Prune juice is a laxative

Prune juice is used as a laxative by people, including kids, who are suffering from constipation. Prune juice may make stools softer and encourage more frequent bowel movements. The juice of prunes contains sorbitol, pectin, and polyphenol. A study, published in the American Journal of Gastroenterology, revealed that the intake of this juice decreased hard and lumpy stools significantly. It also increased the frequency of normal stools and prevented loose and watery stools.

2. Improves gut health

Prune juice is high in fibre, which not only helps prevent constipation but also maintains a healthy digestive system. It improves gut health and reduces the risk of gastrointestinal disorders. A study published in Food & Function, observed that prune supplementation by postmenopausal women for a period of one year led to a change sin gut microbiome. Check out other tips to improve gut health.

3. Improves bone health

Prune juice contains boron, which may help prevent osteoporosis. A study, published in Nutrients, claimed that prunes help to reduce inflammation and even prevent as well as reverse bone loss in male participants. A decrease in inflammation is important while trying to control osteoporosis, and prune juice is effective in doing that. Check out how to eat prunes for bone health.

4. Promotes heart health

It may also help to prevent heart disease and strokes. Prune juice contains potassium, and this helps to balance out sodium in our bloodstream. High sodium levels lead to high blood pressure. One-fourth cup or the juice of 5 prunes contains 293 milligrams of potassium. This is almost 6% of the Daily Value (DV), states the US Food and Drug Association.

5. Helps to make the immune system stronger

Vitamin C in prune juice helps strengthen the immune system. This helps your body fight colds as well as other illnesses. Also, the simple sugars in prunes provide energy without causing a spike in blood sugar. Check out other drinks that can help you boost your immune system.

6. Blood clotting

Vitamin K in prune juice is important for blood clotting. Also, the iron content in prune juice is important for red blood cell production. It also helps in bone metabolism.

What to remember while drinking prune juice?

It is important to remember a few points while consuming prune juice:

1. Laxative effect

Keep in mind that more than two cups of prune juice should not be consumed in a day, says Veena. “Since the juice is so high in fibre, it does have a mild laxative effect. So, if one drinks a lot of prune juice, it can disrupt one’s digestion even further,” she says.

2. High in sugar

Besides this, this juice is also high in sugar and calories, so drinking too much can increase the risk of diabetes and reduce the health benefits.

Prune juice is high in sugar and should be consumed in limits. Image courtesy: Freepik

3. Contains acrylamide

This is a chemical formed when carbohydrates are heated. The International Cancer Research Center (ICRC) has identified acrylamide as a possible cancer-causing compound in humans. Therefore, consuming large quantities of prune juice is not considered safe.

How much prune juice is enough for one day?

Drinking too much prune juice can cause diarrhoea, gas, bloating, and other digestive problems. The recommended amount of prune juice to drink depends on one’s age and tolerance. “Having half a cup of prune juice every day can help adults to have a regular bowel movement. For mild constipation, half a cup of the same twice a day is helpful,” says Veena. It is important to keep in mind that, one should not consume more than 2 cups of prune juice in a day.

What is the best time to drink prune juice?

If an individual is trying prune juice for the first time, the general recommendation is to start with a half-cup serving in the morning, recommends Veena. People with constipation may find that drinking between half a cup and 1 cup of prune juice in the morning helps stimulate digestion. A second cup 30 minutes to 1 hour after a heavy meal may also be beneficial, she says.

Can you drink prune juice every day?

Due to its rich nutrient content including fibre, vitamins, and antioxidants, prune juice is a beneficial addition to daily diet. However, it is also high in natural sugars and calories because of this it is important to consume prune juice in moderation, especially for people suffering from diabetes. A typical recommended portion size of about 1 cup per day is considered to be safe.

Prune juice can be made at home after soaking the prunes. Image courtesy: Freepik

Who should stay away from prune juice?

There are a few health conditions which can become worse with prune juice.

• People with irritable bowel syndrome (IBS) or inflammatory bowel disease (IBD) should consult a healthcare provider before drinking prune juice. It contains sorbitol and fibre, which can be sensitive for people with these conditions.
• Prune juice is not recommended for people who are already experiencing diarrhoea, as it may worsen symptoms.
• Prune juice is high in calories and sugar, so drinking too much can lead to excessive sugar consumption. This can increase the risk of diabetes and reduce the beneficial effects of prune juice on blood pressure. Check out other diets for diabetes that you can follow instead.
• Prune juice can cause acidity and bloating. So, one can try introducing prunes slowly to the diet, to give the digestive system time to adjust.

Summary

Prune juice is high in antioxidants, vitamins, and fibre, which work as a laxative and can help maintain a healthy digestive system. It can also help you in preventing heart disease, strokes, and other health problems. The juice contains phenolic compounds that have anti-ageing and anti-inflammatory properties as well. The phenolic content in prune juice, such as neochlorogenic and chlorogenic acids, can help to neutralize free radicals, and thereby reduce oxidative stress. This can protect cells from damage and inflammation, which are key contributors to ageing and various chronic diseases. However, since prune juice is an effective laxative, and has high sugar content as well, it should be consumed in moderation. People with IBS or diabetes must consult their healthcare practitioner before consumption as this can make their conditions much worse. The juice can be enjoyed by others every day, but it is very important to not exceed consumption by more than two cups.

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