This deep purple nectar, made from dried plums (prunes), is packed with nutrients and boasts a long list of health benefits that go far beyond its well-known effect on digestion.
Here’s why prune juice is worth a place in your daily routine:
1. Gentle Yet Effective Digestive Support
Let’s start with the most famous benefit — prune juice is a natural laxative. Thanks to its high sorbitol content (a type of sugar alcohol), prune juice helps draw water into the bowel, softening stools and encouraging regularity. It's a gentle and natural option for those who suffer from occasional constipation, especially useful for the elderly or people recovering from surgery.
2. Rich in Nutrients and Antioxidants
Prune juice is a powerhouse of essential vitamins and minerals, including:
Vitamin K – vital for blood clotting and bone health
Vitamin B6 – supports brain function and metabolism
Potassium – helps maintain healthy blood pressure and nerve function
Iron – may aid in preventing iron-deficiency anaemia, especially in vegetarians
It also contains phenolic compounds — antioxidants that help fight inflammation and cell damage, supporting heart health and potentially reducing the risk of chronic disease.
3. Supports Heart Health
Thanks to its high potassium content, prune juice helps regulate blood pressure. The antioxidants also combat oxidative stress, which is linked to cardiovascular disease. Regular intake, in moderation, may contribute to a healthier heart.
4. Bone-Boosting Potential
Emerging studies suggest prunes (and by extension, prune juice) may support bone density, particularly in post-menopausal women. This is likely due to the combination of vitamin K, boron, and other nutrients that play a role in bone metabolism.
5. A Natural Energy Boost
With its natural sugars and iron content, prune juice can provide a gentle lift in energy levels — especially useful for those feeling sluggish or recovering from illness. Unlike sugary soft drinks, it delivers that boost alongside nutrients, not empty calories.
6. Immune System Support
Vitamin C might not be high in prune juice, but it’s still a supportive drink when it comes to immunity. Iron, zinc, and antioxidant compounds all contribute to a well-functioning immune system.
How to Enjoy Prune Juice
Start small: Begin with a small glass (about 120ml or 4oz) to see how your body responds.
Add to smoothies for a nutrient-rich natural sweetener.
Mix with sparkling water for a refreshing, gut-friendly drink.
A Word of Caution
While prune juice is natural, it’s still high in natural sugars and can cause digestive upset if consumed in excess. It’s best enjoyed in moderation, especially if you’re new to it. People with certain conditions like IBS may wish to consult their GP before making it a regular habit.
Prune juice might not have the Instagram glamour of kale smoothies or matcha lattes, but it quietly delivers a host of health benefits that shouldn't be overlooked. It’s affordable, widely available, and time-tested — a true underdog in the world of wellness drinks.
So next time you pass it in the supermarket aisle, give prune juice a place in your basket or trolley.