Prunes: The Wrinkled Little Wonders Your Body

My mum used to make the best plum jam — thick, sweet, and slightly tangy. It was hands down my favorite. And of course, I come from a country known for its legendary strong drink made from prunes: Šljivovica. Yes, we take our plums seriously.

But somehow, in this age of year-round fruit abundance, plums have lost their well-earned spot at the end-of-summer table — right there with figs and pumpkins. They’ve faded into the background, a seasonal whisper.

So when I stumbled across a fascinating study about the benefits of dried prunes, my curiosity was spiked (pun intended). Because who would’ve thought that these chewy little guys could do more than just… help you poop?

What Are Prunes, Really?

Prunes are simply dried plums. But don’t let the word “dried” fool you — they’re bursting with natural sweetness, flavor, and a soft, satisfying chew.

In the kitchen, prunes are wonderfully versatile:

• Toss them into your morning oats for a caramel-like sweetness

• Blend them into smoothies for a natural energy boost

• Pair them with goat cheese and walnuts in salads

• Add them to tagines, stews, or baked dishes for a rich, sweet-savory depth

• Or just snack on them straight from the bag, like chewy candy with benefits

They even shine in baking — prune purée can sneakily replace sugar or fat in muffins, brownies, and cakes. Healthy-ish never tasted so good.

Let’s Talk Benefits (Yes, Beyond Digestion)

Yes, prunes are famous for their fiber — and that reputation is well-earned. Just 4–6 prunes per day can help keep things… well… flowing.

But prunes are so much more than nature’s laxative.

Bone Health

This is the real headline act.

A 12-month randomized controlled trial from Penn State found that eating 5–6 dried prunes a day helped preserve bone mineral density and cortical strength, especially in the hips and tibia of postmenopausal women.

Translation? Prunes may help prevent the silent, sneaky bone loss that leads to osteoporosis.

Even better? The smaller dose (50g) was just as effective as a higher one — and a lot easier to commit to (no one wants to chew 12 prunes a day unless they’re training for a world record).

Rich in Antioxidants

Prunes are loaded with polyphenols — those magical plant compounds that help fight inflammation and oxidative stress, two major drivers of aging and chronic disease.

Think: blueberry benefits, but with better fiber and a longer shelf life.

Heart & Cholesterol Support

(All the things you want to hear during menopause)

Thanks to their soluble fiber and potassium content, prunes can help:

• Lower LDL cholesterol

• Support healthy blood pressure

• Maintain arterial flexibility

  (Because stiff arteries? Not sexy.)

Blood Sugar Friendly

Despite their natural sweetness, prunes have a low glycemic index. They raise blood sugar slowly and gently, making them suitable even for women with insulin sensitivity, PCOS, or blood sugar fluctuations in perimenopause.

Hormone & Menopause Support

The research here is still emerging, but there are promising signs.

Prunes contain boron, a trace mineral that may support:

• Estrogen metabolism

• Cognitive function

• And reduce brain fog and fatigue

They’re also naturally rich in vitamin K1, magnesium, and copper — key nutrients for bone strength, hormone balance, and nervous system function in midlife and beyond.

So… Why Should Women Pay Attention to Prunes?

Because we’re more prone to:

• Bone loss

• Constipation

• Hormonal shifts

  Especially after 40.

And let’s face it — we deserve snacks that nourish, not just nibble.

Prunes are:

• Convenient

• Travel-friendly

• Naturally sweet (no added sugar!)

• And 100% science-backed

If you’re in menopause or postmenopause, this is your moment: Eat 5–6 prunes a day (about 50g), and your future hips might just write you a thank-you letter.

A Few Notes from the Prune Fan Club

• Too many too soon? You might… overachieve in the bathroom. Start with 2–3 and build up.

• Not a fan of the chew? Soak them in warm water or tea — they plump up like magic.

• Want dessert? Blend soaked prunes with cacao, almond butter, and a pinch of sea salt = instant chocolate spread with benefits.

Bottom Line

Prunes may not be flashy, but they’re smart, reliable, nutrient-packed, and surprisingly sweet — basically the kind of partner we all deserve.

Whether it’s your bones, belly, or blood sugar that needs a little love, a handful of prunes a day might be just what the (nutritional) doctor ordered.

So go ahead — add them to your shopping list.

I’m going to buy mine today.

Reference

Hooshmand, S., Kern, M., Metti, D., Shapses, S. A., Chitchumroonchokchai, C., Clark, R. M., … & Arjmandi, B. H. (2022). Prunes preserve cortical bone density and estimated strength of the tibia in a 12-month randomized controlled trial in postmenopausal women: The Prune Study. Osteoporosis International, 33(10), 1873–1883.