Prune (Plum) Powder
Also known as: Prune, dried plum, plum powder, Prunus domestica
Overview
Prune powder is a dietary supplement and functional food ingredient derived from dried plums (Prunus domestica), which are dehydrated and ground into a fine powder. This natural product is rich in dietary fiber, polyphenols, and essential micronutrients like boron. It is primarily utilized for its potential benefits in supporting bone health, improving lipid profiles, aiding in weight management, and enhancing digestive health, particularly in addressing constipation. Prune powder is characterized by its high content of both soluble and insoluble fiber, potent antioxidants (polyphenols), and various minerals. It also exhibits prebiotic properties, which can positively influence the gut microbiota. Research on prune powder is moderately mature, with several randomized controlled trials (RCTs) and meta-analyses supporting its effects on bone density, lipid metabolism, and anthropometric measures. The available evidence, including systematic reviews and meta-analyses, suggests a good level of quality, though some heterogeneity exists across studies.
Benefits
Prune powder offers several evidence-based health benefits. For bone health, preclinical studies, particularly in animal models of glucocorticoid-induced osteoporosis, show that prune supplementation significantly prevents bone loss and increases trabecular bone volume. This effect is attributed to polyphenols and prebiotic fibers, which may modulate gut microbiota to produce bone-beneficial metabolites. While promising, more human RCTs are needed to confirm these findings. Regarding lipid profile, a meta-analysis of RCTs indicates that prune/plum supplementation significantly reduces total cholesterol (TC) and low-density lipoprotein cholesterol (LDL-c), especially in individuals with elevated cholesterol and with interventions lasting longer than 8 weeks. However, no significant effects on triglycerides (TG) or high-density lipoprotein cholesterol (HDL-c) were observed. In terms of body weight, a systematic review and meta-analysis of 14 RCTs found that prune consumption leads to a statistically significant, albeit modest, reduction in body weight, though effects on BMI, waist circumference, and fat mass were not significant. Lastly, prunes are well-established for their efficacy in improving digestive health, specifically chronic constipation, by increasing stool frequency and improving consistency, primarily due to their high fiber and sorbitol content.
How it works
Prune powder exerts its beneficial effects through multiple mechanisms. For bone health, its polyphenols and prebiotic carbohydrates modulate gut microbiota, leading to the production of metabolites that support bone remodeling and mineralization. In lipid metabolism, the fiber and polyphenol content may reduce cholesterol absorption and improve overall lipid processing, contributing to lower total and LDL cholesterol levels. For weight management, the high fiber content promotes satiety, which can lead to reduced caloric intake, while polyphenols may also influence adipocyte metabolism. Its digestive benefits stem from the high soluble fiber and sorbitol content, which increase water content in the stool and stimulate gut motility, thereby alleviating constipation.
Side effects
Prune powder is generally considered safe for consumption, given its long history as a dietary staple. The most common side effects are gastrointestinal in nature, including bloating, gas, and abdominal discomfort, particularly when consumed in high doses. These effects are typically mild and transient. Uncommon or rare side effects, such as allergic reactions, are possible but not well-documented in scientific literature. There are no significant drug interactions widely reported; however, caution is advised for individuals concurrently using laxatives or antidiabetic medications, as prune powder's effects on gut motility and blood sugar (due to its natural sugars) could be additive. Contraindications are not formally established, but individuals with fructose intolerance or irritable bowel syndrome (IBS) who are sensitive to sorbitol may experience increased gastrointestinal symptoms. Bone health benefits may be particularly relevant for postmenopausal women and patients undergoing glucocorticoid therapy, who are at higher risk of bone density loss. Overall, prune powder has a favorable safety profile, but individuals should start with lower doses to assess tolerance.
Dosage
The minimum effective dose of prune powder varies across studies, but typical daily recommendations range from the equivalent of 50 to 100 grams of dried prunes. For achieving benefits related to lipid profile and bone health, interventions lasting at least 8 weeks with daily doses within this range have shown efficacy. There is no established maximum safe dose; however, excessive intake may exacerbate gastrointestinal side effects such as bloating and gas. Prune powder can be consumed at any time of day, but spreading the intake throughout the day may help minimize potential gastrointestinal discomfort. When using the powder form, it is recommended to rehydrate it or mix it into foods or beverages. The bioavailability of polyphenols and fiber in prunes may be enhanced by the activity of gut microbiota. No specific cofactors are required for its efficacy. Individuals new to prune powder should start with a lower dose and gradually increase it to assess tolerance and minimize digestive upset.
FAQs
Is prune powder effective for osteoporosis?
Animal studies and some clinical evidence suggest prune powder helps prevent bone loss and may be beneficial for bone health, but more human randomized controlled trials are needed for definitive conclusions.
Can prune powder lower cholesterol?
Yes, meta-analyses of randomized controlled trials indicate that prune supplementation can significantly reduce total and LDL (bad) cholesterol levels.
Will prune powder help with weight loss?
Prune powder may contribute to modest weight loss, as shown in some studies, but it does not significantly affect BMI, waist circumference, or fat mass.
Is prune powder safe daily?
Prune powder is generally safe for daily consumption. It's advisable to start with lower doses to minimize potential gastrointestinal side effects like bloating or gas.
How long does it take to see benefits from prune powder?
Benefits related to lipid profile and bone health typically become noticeable after at least 8 weeks of consistent daily intake.
Research Sources
- https://www.frontiersin.org/journals/cell-and-developmental-biology/articles/10.3389/fcell.2023.1324649/full – This preclinical study, conducted on a mouse model of glucocorticoid-induced osteoporosis, demonstrated that prune powder effectively prevented bone loss and increased trabecular bone volume. The research suggests that prune's beneficial effects on bone health are mediated, in part, by modulating gut microbiota, highlighting a promising avenue for mitigating bone density loss.
- https://pmc.ncbi.nlm.nih.gov/articles/PMC9869099/ – This meta-analysis of randomized controlled trials investigated the effects of prune/plum supplementation on lipid profiles. The findings indicated a significant reduction in total cholesterol and LDL-c, particularly in unhealthy subjects and with interventions lasting over 8 weeks, suggesting prunes can be a valuable dietary addition for cardiovascular health.
- https://pubmed.ncbi.nlm.nih.gov/39721492/ – This meta-analysis of 14 randomized controlled trials examined the impact of prune consumption on body weight and composition. The study concluded that prune consumption leads to a statistically significant reduction in body weight, although it did not find significant effects on BMI, waist circumference, or fat mass, suggesting a modest role in weight management.
- https://onlinelibrary.wiley.com/doi/10.1111/apt.17782 – This systematic review and meta-analysis evaluated the efficacy of prunes in improving chronic constipation. The findings confirmed that prunes are effective in increasing stool frequency and improving stool consistency, likely due to their high fiber and sorbitol content, making them a natural and effective remedy for digestive health.
