Prune juice is made from prunes (dried plums) (Prunus domestica L). Prune juice has a laxative effect, so many people use it as a home remedy for treating constipation.
Research has shown that whole prunes may provide a variety of health benefits, including supporting healthy bones and gut flora, but research specifically on prune juice is limited. However, juice is a good source of several vitamins and minerals and may have protective antioxidant properties.
Most of the research on prune juice has focused on its effectiveness in relieving chronic constipation, which is defined as one or more of the following symptoms:
- Fewer than 3 bowel movements per week
- Hard, dry, or lumpy stools
- Difficult or painful bowel movements
- Feeling like not all stool has come out
Approximately 16% of adults under 60 years of age and 33% of adults over 60 years of age experience symptoms of constipation.
In one study, adults aged 20-75 years 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 reduction in hard, lumpy stools and improved stool normality without bloating (gas), diarrhea, loose stools, or increased urge to defecate. No side effects were reported.
Prune juice’s combination of sorbitol, fiber (especially pectin), and polyphenols may make it uniquely effective at relieving constipation. Sorbitol is a sugar alcohol (a naturally occurring carbohydrate) that increases the amount of water absorbed in the digestive tract. The extra water helps move food through the digestive tract and may relieve constipation.
Fiber is known to be effective in treating constipation as it helps move food through the digestive tract, and it also increases stool bulk, making it easier to pass. Polyphenols are plant compounds with antioxidant and anti-inflammatory properties. Some studies suggest that polyphenols may improve the health of the gut microbiome (the diverse bacteria in the digestive tract), supporting digestive health and function.
Another older study looked at the effect of prune juice on GI symptoms in 54 volunteers with an average age of 44. After one week of baseline (normal diet), participants drank 125 milliliters (mL), or about 4 ounces, of prune juice twice a day for two weeks, followed by a week of no juice.
During the four weeks, participants kept a daily bowel movement log, including frequency and difficulty of bowel movements, stool consistency, and digestive symptoms. During the two weeks of drinking prune juice, participants reported a decrease in the number of days with difficult bowel movements, but reported more gas during that time.
High blood pressure increases the risk of heart disease and stroke, the two leading causes of death in the U.S. Because high blood pressure often has no symptoms, regulating blood pressure with certain lifestyle and diet habits is key to reducing your risk. There’s evidence that drinking prune juice can help.
A previous study evaluated the effects of prunes and prune juice consumption in 259 subjects with prehypertensive (high blood pressure). For eight weeks, subjects drank prune juice and ate either three (one serving) or six (two servings) prunes that had been soaked overnight in a glass of water. The control group consumed water only. The one-serving group experienced a significant reduction in blood pressure, while the two-serving group saw a significant reduction in only systolic blood pressure (number above).
Prune juice can be part of a balanced, heart-healthy diet, but more recent studies are needed to determine whether it has a direct effect on blood pressure.
Drinking prune juice may provide similar health benefits as eating whole prunes. Prunes are rich in phenolic compounds that have anti-aging, anti-inflammatory, and antioxidant properties. Prune juice also contains vitamins and minerals, including potassium and vitamin C, that support many aspects of your health.
However, because research on prune juice is limited, many of these benefits remain unconfirmed. Some health benefits of prunes that also apply to prune juice include:
- Promotes healthy gut flora
- Supports Bone Health
- Lowers cholesterol
- Protect yourself against diseases such as heart disease and type 2 diabetes
One cup of 100% prune juice contains the following nutrients:
- calorie: 176
- fat: 0 grams
- sodium: 10 milligrams (mg)
- carbohydrates: 43 grams
- fiber: 2.5 g
- Added Sugars: 0 grams
- protein: 1.5 g
- iron: 3 mg or 16% of the recommended daily value (DV)
- potassium: 685 mg or 14.5% of the recommended daily intake
- Vitamin C: 10 mg, or 11% of the recommended daily intake
Prune juice is an excellent source of a variety of vitamins and minerals, including iron, potassium, and vitamin C.
Iron is an essential mineral. Iron is part of many enzymes and proteins in the body, including hemoglobin, the protein that carries oxygen from the lungs to your cells.
Potassium is an essential mineral and electrolyte that supports a regular heartbeat and nerve and muscle function. It also helps transport nutrients to and remove waste products from cells. Additionally, a potassium-rich diet can offset some of the harmful effects of sodium on blood pressure.
Vitamin C is a vitamin and antioxidant that the body needs to promote healing and immune function. This essential nutrient also helps support healthy skin, bones, and connective tissue.
Prune juice also contains small amounts of vitamin K, which supports bone health.
Prune juice is generally considered safe, but it does have a laxative effect and may cause gastrointestinal symptoms like gas and diarrhea, especially if consumed in large amounts. To reduce or avoid this, add small amounts of prune juice or other high fiber foods to your diet and gradually increase your intake.
For prune juice AcrylamideA chemical produced when carbohydrates are heated. The International Centre for Research on Cancer (ICRC) has identified acrylamide as a compound that may cause cancer in humans.
One older research review stated that frequently drinking 8 ounces of prune juice may be comparable to the amount of acrylamide consumed in French fries, the largest source of acrylamide from food for the general population. Prune juice also contains more acrylamide than whole prunes due to the additional processing of the juice.
Finally, you may be allergic to prunes and prune juice, which are made from plums.
One cup of 100% prune juice counts as one serving of fruit. How many servings of fruit you should eat per day depends on your age, sex, height, weight, physical activity, and whether you’re pregnant or breastfeeding. For a 2,000 calorie intake, non-pregnant, non-breastfeeding people should aim for two servings of fruit per day.
Prune juice can be consumed on its own or combined with other drinks and foods. Here are some ideas:
- Mix into smoothies
- Mix into brewed tea
- You can use it to make mocktails by adding carbonated water and ginger or fresh herbs.
- Mix into sauces for sweet or savory dishes
Prune juice has been shown to help relieve constipation and has other potential benefits, including improving blood pressure and gut health. Prune juice is a good source of several vitamins and minerals, including potassium and vitamin C.
Prune juice may cause gas and other digestive symptoms in some people. If you are unsure of the appropriate amount of prune juice to consume for your needs and goals, consult your healthcare professional.
