prune extract
Also known as: Prune extract, Dried plum extract, Prunus domestica extract
Overview
Prune extract is derived from dried plums (*Prunus domestica*), a fruit rich in soluble and insoluble dietary fiber, sorbitol, and various phenolic compounds like chlorogenic acids and neochlorogenic acid. It is widely recognized as a natural remedy and functional food ingredient, primarily utilized for its beneficial effects on digestive health, particularly in alleviating constipation. Beyond its well-established laxative properties, prune extract is also investigated for its potential roles in body weight management and supporting bone health. Its key characteristics include a high fiber content, natural laxative action due to sorbitol, and significant antioxidant capacity from its polyphenol profile. Research on prune extract is moderately mature, with several randomized controlled trials (RCTs) and systematic reviews supporting its efficacy, especially for gastrointestinal function and anthropometric outcomes.
Benefits
Prune extract offers several evidence-based benefits, primarily in gastrointestinal function and modest effects on body weight. For gastrointestinal health, systematic review evidence indicates that prunes are superior to psyllium in improving stool frequency and consistency in adults experiencing constipation, making them a clinically meaningful natural laxative. This benefit is observed within days to weeks of consistent consumption. Regarding body weight, a recent systematic review and dose-response meta-analysis of 14 RCTs found that prune consumption led to a statistically significant reduction in body weight (p < 0.001), although no significant effects were observed on BMI, waist circumference, or fat mass. This suggests a modest but statistically significant effect on weight, likely requiring longer-term intake. Secondary benefits include potential support for bone health; preclinical animal studies suggest prune extract may prevent disuse osteoporosis by inhibiting bone resorption, though human data are limited and require further RCT validation. Benefits are most documented in adults with constipation and overweight individuals seeking modest weight management.
How it works
The primary mechanism of action for prune extract involves its high content of dietary fiber and sorbitol. The fiber increases stool bulk, while sorbitol acts as an osmotic laxative, drawing water into the colon. Both components work synergistically to soften stool and enhance bowel movements, thereby improving gastrointestinal motility. Additionally, the polyphenols present in prune extract, such as chlorogenic and neochlorogenic acids, contribute antioxidant effects and may modulate the gut microbiota, further supporting digestive health. While the exact molecular targets are not fully elucidated, these compounds interact with the digestive system to improve motility and potentially with the metabolic system for weight regulation. In the context of bone health, preclinical studies suggest prune extract may inhibit osteoclast activity, thereby reducing bone resorption, though this mechanism requires further human validation. Polyphenols and sorbitol are partially absorbed, while fiber acts locally within the gut.
Side effects
Prune extract is generally considered safe for consumption, with a long history of dietary use. The most common side effects, occurring in more than 5% of individuals, are gastrointestinal discomforts such as bloating, gas, and abdominal cramps. These symptoms are typically dose-dependent and arise from the high fiber and sorbitol content, which can ferment in the gut. Excessive consumption may lead to diarrhea, an uncommon side effect (1-5%). Rare side effects, occurring in less than 1% of users, include allergic reactions, though these are infrequent. There are no major known drug interactions; however, caution is advised when co-administering with other laxatives or medications that affect potassium levels, given prunes' natural potassium content. Prune extract is contraindicated in individuals with known sorbitol intolerance or certain pre-existing gastrointestinal disorders. It is generally safe for adults, but data on its use in pregnant women or children are limited.
Dosage
For gastrointestinal benefits, particularly constipation relief, studies suggest an effective dose of approximately 50-100 grams of whole prunes daily. This amount is roughly equivalent to 100-200 kcal. Similar dosages have been explored for potential weight management effects. To minimize gastrointestinal side effects such as bloating and gas, it is advisable to start with a lower dose and gradually increase it, or to spread the daily intake throughout the day. The maximum safe dose is typically not recommended to exceed 100 grams per day without medical advice, as higher intakes can exacerbate gastrointestinal upset. Prune extract can be consumed at any time of day. While whole prunes are commonly used, standardized extracts with defined fiber and polyphenol content are also available. The efficacy is largely dependent on the fiber and sorbitol content. No specific cofactors are required for its absorption or action.
FAQs
Is prune extract effective for constipation?
Yes, systematic reviews show prunes are more effective than psyllium in improving stool frequency and consistency, making them a good option for constipation relief.
Can prune extract help with weight loss?
Research indicates prune consumption can lead to a modest, statistically significant reduction in body weight, though it may not significantly impact BMI or fat mass.
What are the common side effects of prune extract?
The most common side effects are mild gastrointestinal discomforts like bloating, gas, and cramps, especially at higher doses, due to its fiber and sorbitol content.
How long does it take to see benefits from prune extract?
Gastrointestinal benefits, such as improved bowel movements, can typically be observed within a few days to weeks, while weight effects may require longer-term consumption.
Is prune extract safe for long-term use?
Generally, prune extract is safe for long-term use within recommended dosages, but individuals with specific conditions like sorbitol intolerance should exercise caution.
Research Sources
- https://pubmed.ncbi.nlm.nih.gov/39721492/ – This systematic review and dose-response meta-analysis of 14 RCTs found that prune consumption significantly reduced body weight (p < 0.001) in adult populations. However, it did not show significant effects on BMI, waist circumference, fat mass, or blood pressure, suggesting a modest but specific effect on body weight. The study used a random effects model and assessed heterogeneity, providing high-quality evidence.
- https://pubmed.ncbi.nlm.nih.gov/25109788/ – This systematic review focused on the effects of prunes on gastrointestinal function. It concluded that prunes are superior to psyllium in improving stool frequency and consistency in constipated adults. The review included RCTs with adequate controls and sample sizes, supporting the clinical use of prunes for constipation relief.
- https://www.jstage.jst.go.jp/article/jcbn/advpub/0/advpub_24-139/_article – This preclinical study, conducted in rats, investigated the effect of prune extract on bone health. It demonstrated that prune extract prevented disuse osteoporosis by inhibiting markers of bone resorption. While promising, these findings highlight the need for human randomized controlled trials to confirm the bone health benefits in humans.
Supplements Containing prune extract
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