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5 Ways Prunes Can Support Women's Health

By: Erin Palinski Wade, RD, CDCES, LDN, CPT

Think prunes are only for digestion? Think again! This delicious no-sugar-added dried fruit is packed with benefits that go far beyond the gut. Emerging research highlights their impressive benefits for women, from strengthening bones to supporting heart health. Prunes are a powerful superfood for women’s wellness.

Read on for five health benefits of prunes for women’s health and delicious ideas to incorporate them into your routine.

1. Bone Health Benefits: A Crucial Concern for Postmenopausal Women: Osteoporosis is a major concern for women, especially after menopause, with projections showing that by 2030, 13.6 million women over 50 will be affected [1]. But here’s some good news—prunes might just be a secret weapon for stronger bones!

Research suggests that eating just 5-6 prunes (50-100 grams) daily for 6-12 months can help maintain bone density and support bone health in postmenopausal women [2]. Thanks to their unique blend of bone-boosting nutrients—like vitamin K, minerals, phenolic compounds, and fiber—prunes offer a natural and delicious way to keep bones strong and resilient. Research has explored these benefits in men [3] and younger generations of women too.

2. Heart Health: Reducing Cardiovascular Risk Factors: Cardiovascular disease remains the leading cause of death worldwide and presents a significant health concern for women [4]. Research suggests that adding prunes to the diet may help support heart health in women.

Among post-menopausal women, eating as little as 50 grams of prunes (about 4 to 6 prunes) daily has been linked to improved healthy or HDL cholesterol levels and decreased inflammatory markers. Plus, as a source of soluble fiber, which has been independently shown to improve cholesterol, prunes are a great way to boost your overall intake of total and soluble fiber [5].

And the benefits don’t stop there. When consuming higher amounts of prunes daily (between 10 to 12 prunes) improved antioxidant activity has been seen [5]. Sunsweet Amaz!n Prunes make it easy to enjoy prunes any time of day, as an on-the-go snack, added into salads or stir fries, or even incorporated into baked goods.

3. Digestive Health and Gut Microbiome: Feeling Your Best Each Day: The majority of adults fall short on their daily dietary fiber needs, which plays an important role in digestive health [6]. However, adding prunes and 100% prune juice to the diet can be an easy way to boost fiber intake.  Each delicious serving of Sunsweet Amaz!n Prune Juice provides a natural source of 4 grams of fiber, which can help to maintain your digestive health and help you feel good. And research suggests that prunes can be an effective treatment for alleviating symptoms of mild constipation.

A 2022 study found that drinking prune juice relieved constipation without any unwanted side effects [7]. Beyond the benefits of juice, a 12-month study showed that older women who ate prunes daily had a noticeable boost in good gut bacteria, which plays a role in everything from digestion to immune health [8].

4. Weight Management: Curbing Cravings & Appetite: If you’re looking for a snack that actually keeps you full (without derailing your goals), prunes might be your new best friend. Research shows that snacking on prunes helps curb hunger better than carb-heavy snacks with the same calories—meaning you stay satisfied longer and avoid mindless munching [9]. A 2021 study found that men and women who ate prunes had a reduced appetite compared to those who didn’t, which may have contributed to improved weight management [9].  Prunes are definitely worth a spot in your pantry!

5. Blood Sugar Management for Steady Energy: As a no-sugar-added dried fruit, prunes have one of the lowest glycemic index levels of all dried fruit – meaning that they have less overall impact on blood sugar level. With their natural sweetness and fiber content, using prunes to satisfy a sweet craving or as a recipe swap for added sugar can be a delicious way to support healthy blood sugar levels.

You can swap out added sugar in baked goods and replace it with pureed prunes using a 1:1 ratio. This simple swap reduces the overall carbohydrate content of the recipe while boosting fiber and preserving the sweet taste. And with less added sugar and more fiber, this simple recipe swap can help to promote balanced blood glucose levels, especially for people living with diabetes.

Prunes & Women’s Health Benefits: A Winning Combo

Incorporating prunes into your daily schedule is a simple yet powerful way to support your overall health. Whether you’re looking to strengthen your bones, boost heart health, improve digestion, manage your weight, or balance your blood sugar, these nutrient-packed dried fruits can be a delicious and convenient addition to your food routine. With just 4-6 prunes a day, you’re making a small change that can have a big impact. So why not give them a try? Your body will thank you.

Sources:

  1. Wright NC, Looker AC, Saag KG, et al. The recent prevalence of osteoporosis and low bone mass in the United States based on bone mineral density at the femoral neck or lumbar spine. J Bone Miner Res. 2014;29(11):2520-2526.
  2. Damani JJ, Arjmandi BH, Kern M, Balasubramanian P. Potential Role of Dried Plums in Modulating Inflammatory and Immune Pathways Underlying Bone Health. Adv Nutr. 2022;13(5):1741-1756. doi:10.1093/advances/nmac056
  3. Hooshmand, SH et al. Effects of 12 months consumption of 100 g dried plum (prunes) on bone biomarkers, density, and strength in men. J Med Food. 2022;25(1):40-47.
  4. Martin SS, Aday AW, Almarzooq ZI, et al. 2024 Heart Disease and Stroke Statistics: A Report of US and Global Data From the American Heart Association. Circulation. 2024; 149 (8):e347-913.
  5. Damani JJ, Rogers CJ, Lee H, et al. Effects of Prune (Dried Plum) Supplementation on Cardiometabolic Health in Postmenopausal Women: Secondary Analysis of a 12-Month Randomized Controlled Trial. Curr Dev Nutr. 2024. doi:10.1016/j.cdn.2023.100486
  6. 2020-2025 Dietary Guidelines for Americans
  7. Arjmandi BH, Johnson SA, Pourafshar S, et al. Bone-Protective Effects of Dried Plum in Postmenopausal Women: Efficacy and Possible Mechanisms. Nutrients. 2017;9(5):496. doi:10.3390/nu9050496
  8. Damani JJ, De Souza MJ, VanEvery HL, Strock NCA, Rogers CJ. The Role of Prunes in Modulating Inflammatory Pathways to Improve Bone Health in Postmenopausal Women. Adv Nutr. 2022;13(6):2160-2172. doi:10.1093/advances/nmac085
  9. Arjmandi BH, Johnson CD, Campbell SC, et al. Combining fructooligosaccharide and dried plum has the greatest effect on restoring bone mineral density among select functional foods and bioactive compounds. J Med Food. 2010;13(2):312-319. doi:10.1089/jmf.2009.0068