Prune Diet

Prunes are European plums, or Prunus domestica, as they are known by their Latin name. While in common usage the term refers specifically to the dried fruit, technically, a prune is only a type of plum. Thus, a prune can be either fresh or dried. Health benefits of both the fresh fruit and the dried version have been well-documented, and each can equally serve as a part of a nutritious diet.

Antioxidant Profile

• Antioxidants are able to counter oxidative damage, which research implicates in many chronic diseases, including atherosclerosis, coronary heart disease, inflammatory conditions and various cancers, as well as age-related deterioration, according to M. Murray and J.E. Pizzorno, authors of "Textbook of Natural Medicine."

  Prunes contain a set of powerful antioxidants known as phenols, which are present in exceptionally high quantities. Additionally, prunes are rich in beta-carotene (vitamin A), which, among its other essential functions in human body, also acts as a strong antioxidant, writes whfoods.org. Their antioxidant capacity—which is greater than that of blackberries, raspberries and even blueberries, by some estimates—places prunes right up there with the big boys as one of the top-ranking antioxidant fruits, according to data obtained from www.ars.usda.gov.

Potassium Content

• Consumption of significantly higher amounts of potassium in relation to sodium is associated with reduction in blood pressure as well as, surprisingly, a lower risk of cancer. Potassium is also necessary for strong bone structure. "Textbook of Natural Medicine" states that experts recommend achieving as high a potassium to sodium ratio (K:Na) as possible.

  As it happens, prunes are excellent source of this mineral: Only a quarter-cup of dried prunes provides a whopping 9 percent of the daily recommended value, indicates whfoods.org. Most other fruits and vegetables naturally have a very high K:Na ratio as well.

Fiber

• Dietary fiber is a very important nutrient. When consumed in sufficient quantities, soluble fiber has been shown to stabilize blood glucose levels by retarding intestinal blood glucose absorption, to increase insulin sensitivity and to promote a sense of satiety. Numerous studies also confirm the role of soluble fiber in cholesterol reduction, according to the data collected by whfoods.org as well as M. Murray et al. Soluble fiber is able to absorb bile—which is composed, to a large extent, of the cholesterol taken out of blood—from the intestinal tract, thus allowing it to be excreted along with the feces.

  Insoluble fiber, on the other hand, is important in maintaining proper intestinal function. Along with promoting intestinal motility, it provides nutrients for healthy colonic bacteria. In addition to their role in preventing pathogenic infiltration, studies suggest that several bacterial byproducts may have a cholesterol-lowering effect, as stated by whfoods.org.

  Adequate fiber consumption has also been correlated with reduced risk of several cancers and a number of diseases of the lower gastrointestinal tract, write both whfoods.org and M. Murray et al.

  The high fiber content of prunes is well-known; merely a quarter cup of the dried fruit contains roughly 12 percent of daily value, according to the nutrition information provided by whfoods.org.

A Few Considerations

• Because the dried version of the prune is more concentrated calorically—100 kcal per quarter-cup (42.5 g) vs. about 30 kcal for the entire fresh plum (66 g)—it must be taken into account when structuring a personal meal plan, particularly if weight is a concern.

  Whfoods.org warns that prunes also contain substances known as oxalates, which may accumulate in people with kidney and/or gallbladder disorders, resulting in various adverse health effects.