6 Health Benefits Of Prune Juice & How To Enjoy It, From RDs

Wondering what else the drink might be good for? Today, we're spilling the health benefits of prune juice and how to work it into your routine.

In terms of flavor, prune juice is sweet with a hint of tartness (and, some say, a slightly bitter aftertaste). Though it's well known for its laxative effects, many people enjoy drinking it like any other fruit juice. Then again, prune juice is high in naturally occurring sugars, so for the sake of calorie control and steady blood sugar, it's not a beverage to glug all day.

For obvious reasons, prune juice1 and whole prunes2 have a lot in common—but they're not one-to-one nutritionally. Here's how they compare:

Prune juice outpaces prunes in potassium, vitamin C, calcium, magnesium, and iron. There's one area where the two are neck and neck, though: fiber. A serving of both prune juice and whole prunes contains between 2 and 3 grams. 

Sauceda adds that the pectin (a type of starch) in prune juice can help soften stool. And, though prune juice isn't a great source of fiber, it can have up to 3 grams of fiber in an 8-oz serving. And every little bit of fiber helps add to overall digestive health.

"[The potassium in prunes] plays a significant role in muscular contractions and relaxations," says Lauren Manaker, M.S., RDN, L.D. "Taking in adequate amounts of this nutrient may offer athletes some much-needed support." 

"The prominent phytochemicals in plums are carotenoids, anthocyanins, flavonols, and vitamin C4," says Lauren Torrisi-Gorra, M.S., R.D. "Anthocyanins have natural antimicrobial, anti-inflammatory, and antiviral properties and have been studied5 for their potential to do everything from inhibit some cancers to treat endocrine disorders."

In fact, one older study8 found that people who ate six prunes a day had significantly lower blood pressure than a placebo group.

This could be a big breakthrough for both men and women at risk of osteoporosis, says Manaker. "Postmenopausal women10 are especially at risk for developing this condition, and much of the recent data highlighting the link between prune consumption and bone health focuses on this population. However, we can't forget that men can develop osteoporosis too, and some data links prune consumption and bone health support among older men11 too." 

Iron deficiency is the world's most common nutrient deficiency, with women of childbearing age especially at risk. Fortunately, each cup of prune juice supplies about 17% of your daily iron needs. It may not be as iron-rich as a cut of beef or a spinach salad, but it definitely adds to your daily total, reducing the risk of iron-deficiency anemia.

The easiest way to consume more prune juice is, of course, simply to drink it straight. But if you're not a huge fan of its flavor or want to balance out its high sugar content, there are other ways to get more of both the juice and whole prunes in your diet. Try these easy options:

While prune juice's sugars can spur your digestive system into action, they can also elevate your blood sugar quickly. If you have a condition that affects your blood sugar, such as diabetes, you may need to limit the amount of juice you drink in one sitting or pair it with a protein-rich snack. For fewer sugars, you can also try eating whole prunes instead of drinking the juice.

Some people also find that prune juice works a little too well on their GI tract. The sorbitol in prune juice can not only loosen your bowels quickly, but it can also cause gas and bloating. Folks with IBS—especially those on a low-FODMAP diet—may need to steer clear of prune juice for this reason.

Prune juice isn't just your grandma's constipation solution. It's a versatile, sweet-tart drink with some promising advantages for health. Whether you're stuck in a rut with your daily celery or carrot juice or want to reap the benefits of a high-antioxidant, high-fiber alternative, give this tangy, healthy beverage a try. Just be mindful of its high sugar content and pair the drink with a protein source when possible.