18 Health Benefits Of Prune Juice

Prune juice comes from prunes (dried plums). As plums dry, the concentration of nutrients, especially an active constituent called sorbitol, heighten.

Prune juice is, ideally, diluted in water to give a tart but nourishing taste. It is well-known to relieve constipation. It also has numerous other health benefits due to its rich antioxidant contents as well as its soluble and insoluble fibers.


Below are various health benefits of prune juice;

1. Treats Constipation

One of the best health benefits of prune juice is its ability to relieve constipation. Every 100gm portion of the juice has about 6gm of dietary fiber, which is responsible for bulking up body waste and regulating bowel movements.

Prune juice is also an effective laxative. This is due to the presence of high levels of sorbitol that is a sugar alcohol that is digested in moderation to produce laxative effects. Each 100gm of the juice contains about 6gm of sorbitol. Combined with other nutrient effects, prune juice has become a popular natural laxative for most people, especially the elderly.

If you have constipation or digestive problems, try drinking a glass of prune juice.

2. Prevents Colon Cancer

A research that was conducted recently on the effects of prune juice reveals that it can measurably improve the microbiota environment of your bowels. This can effectively reduce the risk of colon cancer. Research is still being done to determine the antioxidant effects of prune juice on other forms of cancer.

3. Prevents Anemia And Iron Deficiency Ailments

Prune juice is also rich in iron. This can prevent the occurrence of iron deficiency symptoms for diseases like anemia, depression, fatigue, as well as shortness of breath.

4. For Improved Heart Health

The antioxidants present in prune juice are crucial in lowering the body’s cholesterol levels. This prevents coronary heart problems. The juice also has potassium contents that help to promote overall heart health. Prune juice also has traces of Vitamin K, which prevents calcification of the arteries, therefore improving heart health.

5. Reduces Cholesterol Levels

Due to the presence of soluble fiber and antioxidants, prune juice has the benefit of reducing LDL, or bad body cholesterol, which prevents atherosclerosis. Atherosclerosis comes by an amalgamation of cholesterol and fat in the arteries which turn out to be disastrous. Excessive accumulation of fat and cholesterol leads to hypertension, stroke, and heart failure.

6. Prevention Of Liver Diseases

Another great benefit of prune juice is to maintain the production of the essential enzymes in the liver, such as Alanine Aminotransferase, ALT. This enzyme is responsible for breaking down food and converting it to energy. When the liver is infected, the ALT production levels increase in the blood, this increases blood pressure. The juice helps to regulate the enzyme production, thereby promoting the health of the liver. This process also helps treat hepatitis conditions.

7. Improves Blood Circulation

The rich iron content, from prune juice, helps in the production of red blood cells. This boosts the circulation of blood by providing enough nutrients and oxygenation that the body requires. It also increases the energy that the body needs.

8. Boosts Metabolism

Prune juice, with a variety of B Vitamins, helps boost the body’s metabolism. This helps boost hormones and enzyme production.

9. Reduces Appetite

The juice is very dense with nutrients. It helps to release the hormone called Leptin. This hormone signals the body to believe it’s full. People that are on weight loss regime find this appetite suppressant quality, of prune juice, very useful.

10. Good For Respiratory Health

Various studies and research have connected the drinking of the juice with efficient respiratory function. Long term intake of prune juice lowers the risk of Chronic Obstructive Pulmonary Disorder. This is because the juice is rich in antioxidants that lower inflammation and stress from the respiratory tract.

11. Helps To Prevent Osteoporosis

It’s evident that the nutrients present in prune juice contribute to good bone density and prevents any signs of osteoporosis. This makes the juice very important for people who are beginning to age.

12. Improves Cognitive Competence

The presence of Vitamin B and C, as well as antioxidants, in prune juice, are essential for nerve and brain functioning. These help to lower neuro-degenerative disease risks like dementia and Alzheimer’s as well as eliminate oxidative stress in the body.

13. Good For Pregnant Mothers

Although the health community tends to be cautious in recommending dietary preferences for pregnant women, prune juice is well recommended, in the health community, for pregnant women. It helps relieve constipation issues during pregnancy, which is a common occurrence at any stage of pregnancy. It helps to ease pressure and discomfort in the bowels, thereby preventing hemorrhoid and similar conditions like bloating, cramping, and flatulence.

14. Provides Energy Without Spiking Blood Sugar

Prune juice has simple sugars, which is a great choice for fast energy doses. The juice has a low glycemic index of 29 on a 100 scale. Unlike other carbs, the sorbitol levels in prune lower the blood glucose increase. Due to the fiber and sorbitol, your blood sugar levels would not spike suddenly. This is good news for diabetics since prune juice is a sweet and wonderful source of energy. You can also enjoy the advantages of delayed glucose absorption and the numerous phenolic compounds benefits.

15. Promotes Weight Loss

The juice acts as a stellar weight loss drink. The high fiber content is good for digestion and thanks to the low glycemic-index, prune juice is an awesome source of energy but doesn’t cause dramatic spikes in blood sugar. A study conducted by the University of Liverpool discovered that overweight patients that were subjected to prune for a period of 3 months, along with a healthy diet, had an average weight loss of 2kg. They also reduced their waistlines by about 2cm. This is an appreciable difference compared to those who were subjected to regular weight loss programs without prunes. This group managed to lose about 1.5kg and 1.7cm of waistline.

16. Benefits Of Prune Juice For Skin Health

The presence of minerals such as iron, phosphorus, calcium, magnesium among others is essential for glowing skin. Vitamin A is especially important to reduce skin problems and promote skin health. Vitamin A clears toxins from the system eliminating problems such as acne, wrinkles, and fine lines. The minerals also help your skin to remain moisturized. People with excessive oily or dry skin can apply prune juice as a facial mask on their faces. This would help the skin to appear smooth, revitalized and soft.

17. Benefits For Hair Health

Vitamin B and C, available in prune juice, help to promote the health of your hair. The vitamins prevent hair damage and ensure that the follicles are strong enough from the roots. These components nourish the hair giving it a lustrous and shiny appearance and promote hair growth.

18. Prunes Are Good For All Ages

The prune juice is famous for helping elderly people with constipation issues. The juice is a great supplement for young children and anybody that wants to stay healthy. Everybody can enjoy the benefits of prune juice due to its fiber and antioxidant powers. Nutritionists recommend prunes in two of your daily servings of fruits. You can mix things up to ensure you get the most from various fruits. If you are a picky eater, try a serving of prune juice. The sweet taste appeals to children and is acceptable to many people. Prune juice can be combined with other fruit juices like apple or cranberry to help you drink it easily. They can also be served as popsicle treats once frozen.


Side Effects
As prune juice is rich in dietary fiber and sorbitol (both of which have laxative effects), excessive intake of prune juice could cause diarrhea or abdominal bloating.