Health Benefits of Prune Juice

Prune juice originates from prunes, which are the dried fruits of the plum tree (Prunus domestica L). Many people consider prune juice an essential household remedy for constipation due to its notable laxative effect. While studies have shown that whole prunes offer various health benefits to the human body, such as promoting bone health and balancing the gut microbiota, specific research on prune juice remains relatively limited.

However, as a rich source of multiple vitamins and minerals, fruit juices likely possess some antioxidant properties beneficial to health.

An Expert in Treating Constipation

Research on prune juice has largely focused on its efficacy in alleviating chronic constipation. Constipation typically manifests as fewer than three bowel movements per week, dry and hard or lumpy stools, difficult or painful bowel movements, and a sensation of incomplete evacuation. Among adults under 60 years old, approximately 16% suffer from constipation, while this proportion rises to 33% among adults over 60.

A study found that adults aged 20 to 75 with chronic constipation, after consuming about 54 grams (about 2 ounces) of prune juice daily for eight weeks, experienced significant reductions in dry and hard stool consistency and lumpiness, with improved bowel movements. No adverse effects such as flatulence, diarrhea, loose stools, or urgent bowel movements were reported.

The key ingredients in prune juice that may relieve constipation are sorbitol, fiber (particularly pectin), and polyphenols. Sorbitol, a natural carbohydrate, increases water absorption in the gastrointestinal tract, thereby alleviating constipation. Fiber aids in the passage of food through the gastrointestinal tract, increasing stool volume and making it easier to expel. Polyphenols, plant compounds with antioxidant and anti-inflammatory properties, improve gut flora health, further supporting digestive system health and function.

Another early study also confirmed the positive impact of prune juice on gastrointestinal symptoms. This study involved 54 volunteers with an average age of 44 and found that after consuming prune juice twice daily for two weeks at a volume of 125 milliliters (about 4 ounces) each time, the volunteers reported fewer days of difficult bowel movements, although there was an increase in flatulence.

Potential Blood Pressure Regulation

Hypertension is a major risk factor for heart disease and stroke, which are leading causes of death in the United States. Since hypertension often has no symptoms, adopting a healthy lifestyle and dietary habits are crucial for reducing risk. Evidence suggests that drinking prune juice may help regulate blood pressure.

An early study assessed the effects of prune and prune juice consumption among 259 prehypertensive patients. Over eight weeks, volunteers drank prune juice soaked with either three (single dose) or six (double dose) prunes, while the control group only drank water. The results showed a significant reduction in blood pressure in the single-dose group, and a trend of significant reduction in systolic blood pressure (the top number in a blood pressure reading) in the double-dose group.

Although prune juice can be part of a balanced, heart-healthy diet, more recent research is needed to confirm its direct benefits on blood pressure levels.

Other Potential Benefits

Drinking prune juice may offer similar health benefits to consuming whole prunes. Prunes are rich in phenolic compounds, which have anti-aging, anti-inflammatory, and antioxidant effects. Additionally, prune juice is packed with various vitamins and minerals, such as potassium and vitamin C, which are essential for maintaining human health.

However, due to the relatively limited research on prune juice, many of these potential benefits have not been fully confirmed. But some health benefits of prunes may also apply to prune juice, including promoting gut microbiota health, supporting bone health, lowering cholesterol, and preventing heart disease and type 2 diabetes.

Nutritional Composition of Prune Juice

A cup of 100% pure prune juice contains the following nutrients:

Calories: 176 kcal
Fat: 0g
Sodium: 10 milligrams (mg)
Carbohydrates: 43g
Fiber: 2.5g
Added Sugars: 0g
Protein: 1.5g
Iron: 3 mg (16% of the daily iron requirement)
Potassium: 685 mg (14.5% of the daily intake)
Vitamin C: 10 mg (11% of the daily requirement)

Prune juice is rich in minerals and vitamins such as iron, potassium, and vitamin C. Iron is an essential mineral for the body, involved in the synthesis of hemoglobin, which helps transport oxygen to cells throughout the body. Potassium is an important electrolyte and mineral that aids in maintaining normal heartbeat and nerve and muscle function. Additionally, a diet rich in potassium can counteract the adverse effects of sodium on blood pressure. Vitamin C is an antioxidant necessary for wound healing and immune function, and it also helps maintain healthy skin, bones, and connective tissue.

Risks of Prune Juice

Although prune juice is generally considered safe, its laxative effect may cause digestive symptoms such as flatulence and diarrhea when consumed in large quantities. To reduce these discomforts, it is recommended to gradually increase the intake of prune juice and other high-fiber foods in the diet.

Furthermore, prune juice contains acrylamide, a chemical formed during the heating of carbohydrates. The International Agency for Research on Cancer has classified acrylamide as a possibly carcinogenic compound. An early review of studies indicated that regularly drinking an 8-ounce cup of prune juice may be equivalent to ingesting the acrylamide content found in French fries. Since the juice undergoes additional processing, the acrylamide content in prune juice is typically higher than that in whole prunes.

Lastly, it is important to note that some people may be allergic to prunes and prune juice (they are derived from plums), so caution should be taken before consumption.

Tips for Drinking Prune Juice

One cup of 100% pure prune juice is equivalent to one serving of fruit. The daily fruit intake required varies based on factors such as age, gender, height, weight, physical activity level, and whether the individual is pregnant or lactating. For non-pregnant, non-lactating adults, two servings of fruit should be consumed in a 2000-calorie diet.

You can drink prune juice alone or mix it with other beverages and foods. Here are some creative mixing suggestions:

Blend prune juice into smoothies for a unique taste and added nutrition.
Add prune juice to brewed tea to enjoy a refreshing blend of fruit and tea flavors.
Create non-alcoholic cocktails with prune juice, soda water, ginger, fresh herbs, and other additives for a festive touch.
Enhance the flavor and nutritional value of sweet or savory cooking sauces with prune juice.

Quick Review

Studies show that prune juice not only helps relieve constipation but may also offer other potential health benefits, such as improving blood pressure and maintaining gut health. Additionally, prune juice is rich in various vitamins and minerals, particularly potassium and vitamin C. However, it is important to consume prune juice in moderation to avoid digestive discomfort. If you have any concerns or discomfort, consult your healthcare provider for professional advice.