What will happen to your body if you eat one prune a day? Will it really cause diarrhea?

Among many fruits, prunes are one of the few that can be directly linked to "shitting". Their reputation has surpassed that of bananas. Eating a few more of them may lead to "diarrhea".

Is the only thing that prunes can do for us is help us poop? Are there other uses for them? What effects will eating one prune a day have on the body?

Nutritional value of prunes

Although prune has the word "plum" in its name, it is actually a kind of plum .

The scientific name of fresh prunes is Prunus sloe, which is the natural hybrid of Prunus cerasifera and Prunus spinosa. It is also known as Prunus armeniaca. It is native to West Asia and Europe and is also widely grown in Xinjiang, my country.

Prunes have always been popular and have been given the reputation of "miracle fruit". In terms of nutritional content, the most prominent one is dietary fiber, followed by potassium and phenolic compounds .

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1. Dietary fiber

Fresh prunes do not have a very high dietary fiber content, with data showing that they only have 1.5 g/100 g, which is lower than the total dietary fiber content of apples. However, dried prunes have a very high dietary fiber content, at 7.1 g/100 g . Eating one dried prune can provide 2.4 g of dietary fiber.

2. Mineral Potassium

The potassium content of prunes is quite good. Every 100 grams of fresh prunes contains 155 mg of potassium, which is nearly twice that of apples and helps control blood pressure .

3. Polyphenols

It contains polyphenols such as chlorogenic acid, anthocyanins, and proanthocyanidins . Among them, prunes are rich in chlorogenic acid and are considered to be one of the richest sources of chlorogenic acid in nature.
Because prunes are rich in polyphenol compounds, they have antioxidant properties . Their antioxidant activity is twice that of cherries, 2 to 3 times that of apples, 3 times that of oranges, and 6 times that of grapes. They can help us eliminate excess free radicals in the body.
Copyrighted images in the gallery, reprinting and using may cause copyright disputes. As for the vitamin C content of prunes, the content is very low , only 1.4 grams per 100 grams, and there will be differences between different varieties of prunes. Don't count on eating them to supplement vitamin C!

Why is eating prunes good for constipation?

Rich dietary fiber is the key to promoting bowel movements, but fresh prunes are not very rich in dietary fiber, so why can they become the "king of poop pushers"?

The answer is: it contains sorbitol and xylitol .

Xylitol can promote gastric emptying and reduce intestinal transit time; sorbitol exists in many fruits and has an osmotic effect, which can increase the water content of feces, stimulate gastrointestinal motility, promote defecation, and change intestinal flora. Generally, eating about 5 grams at a time will cause abdominal discomfort, and more than 10 grams will cause diarrhea.

The sorbitol content of fresh prunes is 5.4 grams per 100 grams. If you only eat two or three small prunes, you will not have diarrhea. Theoretically, if you eat 100 grams at a time, you may feel abdominal discomfort, and if you eat 200 grams, you may have diarrhea .

These are just fresh prunes. Some friends prefer to eat dried prunes , which have a higher sorbitol content of 14.7 grams per 100 grams. Eating five or six of them may make you run to the toilet . People with poor gastrointestinal function and prone to diarrhea must eat less.
Dried prunes. Copyrighted images from the gallery. Reproduction may lead to copyright disputes.

In addition, the polyphenols in prunes may help promote bowel movements.

Which kind of fresh prunes are the best?

There are many varieties of prunes, the most common ones are French, Lai Ke, Lanmei, Xin Zi Lan, and Da Mei Rose. What are the differences between them?

1. Single fruit weight

Among the five varieties, the weight of a single fruit of Lanmi prune is the largest, reaching 75-80 grams per piece, and its appearance is blue-black. The weight of a single fruit of French prune is the smallest, only 17-25 grams, and its appearance is dark purple-red. Most of the small-sized prunes we see in supermarkets are French prunes . Eating a small handful (about four or five pieces) is about 100 grams.

2. Taste

Although French prunes are the smallest, they are the most delicious variety, with almost no astringency, more juice, smooth surface and the best palatability. New Purple Prunes have the heaviest astringency , and are not as juicy and fragrant as French prunes.

3. Nutritional content

The vitamin C content of French prunes is the highest among the five, at 6.48 mg/100 g . The lowest content is in Lanmi prunes, at only 0.55 mg/100 g. In terms of dietary fiber content, French prunes are almost the most advantageous variety among the five.

Therefore, considering many aspects, the most recommended prune variety is French prune, which not only tastes good and has greater nutritional advantages, but also has a smaller single fruit weight, making it easier to control intake.

French plums. Copyright image. Reprinting and using may cause copyright disputes.

How about prunes?

Many people are suffering from the inability to buy good fresh prunes, so they choose to eat dried prunes. Dried prunes are actually not bad, they are easy to eat, have higher dietary fiber and sugar alcohol content, and are more effective in helping defecation.

In terms of other nutrients, dried prunes also have their unique advantages. For example, their vitamin A, mineral potassium, magnesium, boron, vitamin K, polyphenol compounds and other nutrients will be further concentrated.

Studies have found that a 4-gram dried prune can provide 280 mg of potassium. Eating 4 such prunes can meet 56% of the daily potassium requirement.
Some studies have also mentioned that dried prunes have the effects of protecting eyesight, delaying aging, protecting cardiovascular system, and preventing osteoporosis .
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It should be noted that after prunes are concentrated into dried prunes, the sugar content per unit mass will increase to 38.1 grams per 100 grams, of which 25.5 grams are glucose and 12.4 grams are fructose. If you want to control blood sugar or lose weight, you should eat less!

How about prune juice and prune puree?

In addition to fresh prunes and dried prunes, some friends also like to drink prune juice.

Prune juice is also good at promoting bowel movements. Drinking 100 grams of prune juice can provide 1 gram of dietary fiber . However, the sugar content is not low, at 16.4 grams per 100 grams.[10] It also increases the content of free sugars, making it easier to raise blood sugar . If you do not rinse your mouth immediately after drinking, it will also increase the risk of tooth decay.

It is easy to gulp down prune juice, so drink less if you want to avoid diarrhea.

As for prune puree, you should eat less of it.

100 grams of prune puree can provide 3.3 grams of dietary fiber, and the sugar content is as high as 39 grams/100 grams.

Summarize

If you want to use prunes to relieve constipation, the best choice is dried prunes, followed by prune puree and prune juice.

The effect of fresh prunes is relatively not that strong and will not cause diarrhea after eating them. For people with poor gastrointestinal function, eating one prune a day is relatively safer.

However, most people cannot eat only one prune at a time. After all, prunes are small in size, so people will eat at least three or four at a time, which is actually safe. But for large prunes such as Lanmi prunes, Big Rose prunes, and Rake prunes, it is recommended to eat 1 to 2 prunes a day.

If you want to control sugar and lose weight at the same time, it is recommended to choose fresh prunes. If you eat a handful of dried prunes every day... it will really waste a lot of paper, and even your "chrysanthemum" can't stand it!

References
[1] Sun Songpeng, Long Junhong, Ni Hong, et al. Evidence-based medicine and clinical recommendations for dietary adjustment and dietary fiber supplementation in the treatment of chronic constipation[J]. Chinese Journal of General Practice, 2022, 25(18): 2179-2187+2214.
[2] https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/nutrients
[3] Yang Yuexin. Chinese Food Composition Table 6th Edition Volume 1[M]. Peking University Medical Press, 2018
[4] Chen Shupeng, Chen Xiaowei, Yu Yuanshan, et al. Research progress on nutritional value and processing of prunes[J]. China Fruit and Vegetables, 2023, 43(06): 15-21. DOI: 10.19590/j.cnki.1008-1038.2023.06.004.
[5] Liu Zhibin, Feng Jiangduo, Zhang Wen, et al. Research progress on nutritional benefits of European plum[J]. Food and Machinery, 2015, 31(06): 228-232. DOI: 10.13652/j.issn.1003-5788.2015.06.054.
[6] Hyams, JS (1983). Sorbitol intolerance: an unappreciated cause of functional gastrointestinal complaints. Gastroenterology, 84(1), 30-33.
[7] Zhang Hong, Nurman Abla, Aikebai Mamtim, et al. Study on the characteristics and nutritional composition of different varieties of prunes[J]. Food Research and Development, 2015, 36(06):14-18.
[8] Wang Zhipeng, Xu Zhixin, Fan Lijun, et al. Study on the characteristics and quality of hot air drying of prunes[J/OL]. Food Industry Science and Technology: 1-15[2023-07-08]. DOI:10.13386/j.issn1002-0306.2023030191.
[9] Stacewicz-Sapuntzakis M, Bowen PE, Hussain EA, Damayanti-Wood BI, Farnsworth NR. Chemical composition and potential health effects of prunes: a functional food? Crit Rev Food Sci Nutr. 2001 May;41(4):251-86. doi: 10.1080/20014091091814. PMID: 11401245.
[10] https://fdc.nal.usda.gov/fdc-app.html#/food-details/167753/nutrients
[11] https://fdc.nal.usda.gov/fdc-app.html#/food-details/167780/nutrients

Planning and production author | Xue Qingxin China registered dietitian, one of the first nutrition instructors of the National Health Commission, China Food Nutrition and Health Action Science Popularization Expert Reviewer | Zhang Na, Associate Researcher, Peking University School of Public Health, Doctoral Supervisor