Prune juice is a product made from prunes, which are dried plums (Domestic prunus L). Many people use prune juice as a home remedy to treat constipation because of its laxative effect.
Although research has linked whole prunes to several health benefits, such as bone health and a healthy gut microbiome, studies on prune juice in particular are limited. However, juice is a good source of several vitamins and minerals and may have health-protective antioxidant properties.
Most research on prune juice focuses on its ability to relieve chronic constipation. Constipation is defined as one or more of the following:
- Having fewer than three bowel movements per week
- Hard, dry, or lumpy stools
- Stools that are difficult or painful to pass
- A feeling that not all stools have passed
About 16% of adults under 60 and 33% of adults 60 and older have symptoms of constipation.
In one study, adults ages 20 to 75 with chronic constipation were randomly assigned to consume either 54 grams (g), or about 2 ounces (oz), of prune juice or a placebo daily for eight weeks. . Adults who drank prune juice experienced a significant decrease in hard, lumpy stools and an improvement in normal bowel movements without an increase in flatulence (gas), diarrhea, loose stools, or the urgent need to poop. They also reported no negative side effects.
Prune juice’s combination of sorbitol, fiber (especially pectin), and polyphenols might make it particularly effective in relieving constipation. Sorbitol is a sugar alcohol – a natural type of carbohydrate – that increases the amount of water absorbed in the gastrointestinal (GI) tract. The extra fluids help move food through the digestive tract, relieving constipation.
Fiber is a known treatment for constipation because it helps move food through the gastrointestinal tract. It also adds bulk to the stool, making it easier to pass. Polyphenols are plant compounds with antioxidant and anti-inflammatory properties. Some research suggests that polyphenols may improve the health of the gut microbiota (the various bacteria found in the gastrointestinal tract), which could support the health and function of the digestive system.
Another older study examined the effect of prune juice on gastrointestinal symptoms in 54 volunteers with an average age of 44 years. After a baseline week (normal diet), participants drank 125 milliliters (mL), or about 4 oz, of prune juice twice. one day for two weeks, followed by another week without juice.
During the four weeks, participants kept daily records of their bowel movements, including frequency and difficulty, stool consistency and digestive symptoms. During the two-week prune juice period, participants reported fewer days of difficulty defecating. However, they reported feeling more gas during this time.
High blood pressure increases the risk of heart disease and stroke, two leading causes of death in the United States. The disease often has no symptoms. It is therefore important to take certain lifestyle and diet-related measures to regulate blood pressure to reduce the risks. Evidence suggests that drinking prune juice may help.
An older study evaluated the effects of consuming prunes and prune juice in 259 people with pre-hypertension (high blood pressure). For eight weeks, the volunteers drank prune juice and ate three (single dose) or six (double dose) prunes soaked overnight in a glass of water. A control group consumed only water. The single-dose group experienced significant reductions in blood pressure, while the double-dose group only significantly reduced systolic blood pressure (the higher number).
Prune juice can be part of a balanced, heart-healthy diet. However, more recent research is needed to determine whether it has a direct effect on blood pressure.
Drinking prune juice may provide some of the health benefits associated with eating whole prunes. The fruit is a diverse source of phenolic compounds with anti-aging, anti-inflammatory and antioxidant properties. Prune juice also provides several vitamins and minerals, such as potassium and vitamin C, which support various aspects of health.
However, because research on prune juice is limited, many of these benefits are unconfirmed. Some health benefits of prunes that may extend to prune juice include:
- Promotes a healthy gut microbiome
- Supports bone health
- Reduces cholesterol
- Protects against diseases, such as heart disease and type 2 diabetes
A cup of 100% prune juice provides:
- Calories: 176
- Fat: 0g
- Sodium: 10 milligrams (mg)
- Carbohydrates: 43g
- Fiber: 2.5g
- Added sugar: 0g
- Protein: 1.5g
- Iron: 3 mg, or 16% of the Daily Value (DV)
- Potassium: 685 mg, or 14.5% of the DV
- Vitamin C: 10 mg, or 11% of the DV
Prune juice is a good source of several vitamins and minerals, including iron, potassium and vitamin C.
Iron is an essential mineral. It is part of many enzymes and proteins in the body, including hemoglobin, a protein that carries oxygen from your lungs to your cells.
Potassium is an essential mineral and electrolyte that helps support a regular heart rate as well as nerve and muscle function. It also helps transfer nutrients into cells and remove waste from cells. Additionally, a diet rich in potassium may offset some of the harmful effects of sodium on blood pressure.
Vitamin C is a vitamin and antioxidant that the body needs to support healing and immune function. This essential nutrient also helps maintain healthy skin, bones and connective tissues.
Prune juice also contains a smaller amount of vitamin K, which supports bone health.
Prune juice is generally considered safe. However, because prune juice can have a laxative effect, you may experience digestive symptoms, such as gas or diarrhea, especially if you drink it in large quantities. To reduce or avoid this, add prune juice and other fiber-rich foods to your diet in small amounts and gradually increase your intake.
Prune juice also contains acrylamidea chemical formed when carbohydrates are heated. The International Agency for Research on Cancer (ICRC) has identified acrylamide as a potentially carcinogenic compound in humans.
An older research review said that frequent consumption of an 8-ounce glass of prune juice could be comparable to consuming the amount of acrylamide found in French fries, the largest contributor of acrylamide from food intended for the general population. Prune juice also contains more acrylamide than whole prunes due to the additional processing of the juice.
Finally, it is possible to be allergic to prunes and prune juice, which are originally plums.
One cup of 100% prune juice counts as one serving of fruit. The number of servings of fruit you should eat per day depends on your age, gender, height, weight, physical activity, and whether you are pregnant or breastfeeding. With a calorie intake of 2,000 calories, a non-pregnant and non-breastfeeding person should aim for two servings of fruit per day.
You can consume prune juice alone or with other drinks and foods. Here are some ideas:
- Mix into smoothies
- Mix it into brewed tea
- Use it to make a mocktail with sparkling water and add-ins like ginger and fresh herbs.
- Incorporate it into your sweet or savory cooking sauces
Prune juice has been shown to help relieve constipation and provide other potential benefits, including improved blood pressure and gut health. It is a good source of several vitamins and minerals, including potassium and vitamin C.
Drinking prune juice may cause digestive symptoms, such as gas, in some people. Talk to your healthcare professional if you are unsure about the right serving of prune juice for your needs and goals.