Prune juice comes from prunes, which are simply dried plums. Many people turn to prune juice as a natural way to relieve constipation because it acts as a laxative. While there’s plenty of research linking whole prunes to benefits like bone health and a healthy gut, studies on prune juice specifically are less common. However, the juice is still a good source of several vitamins and minerals and might have some antioxidant properties that help protect health.
Most of the research around prune juice focuses on its ability to ease chronic constipation. Constipation affects about 16% of adults under 60 and increases to 33% in those 60 and older. One study involved adults aged 20–75 with chronic constipation. They were divided into groups to consume either about 2 ounces of prune juice or a placebo each day for eight weeks. Those who drank prune juice saw improvements in stool consistency without any increase in gas, diarrhea, or urgent need to use the bathroom, and they reported no negative side effects.
The effectiveness of prune juice in relieving constipation is likely due to its combination of sorbitol, fiber (especially pectin), and polyphenols. Sorbitol is a kind of sugar alcohol that draws water into the gastrointestinal tract, helping food move along and easing constipation. Fiber adds bulk to stools, making them easier to pass. Polyphenols, on the other hand, are plant compounds with antioxidant and anti-inflammatory properties that may support gut health.
An older study looked at prune juice’s effects on digestive issues in 54 volunteers, with an average age of 44. After drinking about 4 ounces of prune juice twice a day for two weeks, they recorded fewer issues with bowel movements, although some reported increased gas.
High blood pressure is a risk factor for heart disease and stroke. It often doesn’t show symptoms, so it’s crucial to manage it through lifestyle and dietary choices. Some evidence suggests that drinking prune juice might help with this. An older study involving 259 people with pre-hypertension had participants consume prune juice and soaked prunes over eight weeks. Those who had the single dose of juice and prunes saw significant drops in blood pressure.
While prune juice can fit into a heart-healthy diet, more recent research is needed to confirm its direct effects on blood pressure. Nonetheless, prune juice does contain phenolic compounds with anti-aging, anti-inflammatory, and antioxidant properties. It also provides essential vitamins and minerals, like potassium and vitamin C, which offer various health benefits.
Despite the advantages, research on prune juice specifically is limited, so many benefits aren’t fully confirmed. However, prune juice offers iron, potassium, and vitamin C, which support different bodily functions. Iron is crucial for many proteins and enzymes, while potassium helps maintain a regular heartbeat and supports nerve and muscle function. Vitamin C is a vital nutrient for healing and immune function. It also supports healthy skin, bones, and connective tissue. Prune juice has a small amount of vitamin K as well, which is essential for bone health.
Generally, prune juice is safe to consume. However, its laxative effects might lead to digestive symptoms like gas or diarrhea, especially if consumed in large amounts. To minimize these effects, introduce prune juice and other high-fiber foods gradually into your diet.
Prune juice contains acrylamide, a chemical formed during processing that has been identified by the International Cancer Research Center as potentially cancer-causing. An 8-ounce glass of prune juice might have similar acrylamide levels as found in foods like french fries. It’s worth noting that prune juice tends to have more acrylamide than whole prunes due to additional processing. Allergies to prunes and prune juice, originating from plums, are also possible.
One cup of 100% prune juice counts as a fruit serving. Your daily fruit intake depends on factors like age, sex, physical activity, and life stage. At a 2,000 calorie diet, someone who is not pregnant or breastfeeding should aim for two servings of fruit a day.
You can enjoy prune juice on its own or mix it with other drinks and foods. While it is known for helping with constipation, it also offers benefits like potentially improved blood pressure and gut health. If you have concerns about the right amount for your needs, consider consulting with a healthcare provider.
