What Happens to Your Body When You Drink Prune Juice Regularly

Prune juice, made from prunes or dried plums (Domestic Prunus L), may have beneficial effects on digestive and heart health. Many people use prune juice to treat constipation because of its laxative effect. Prune juice is also a source of several vitamins and minerals and may have health-protective antioxidant properties.

Most research on prune juice focuses on its laxative effect. Prune juice is a common home remedy for relieving constipation.

Nutrients that might make prune juice particularly effective in relieving constipation include:

• Fiber: Adds bulk to your stools and helps move them through the digestive tract
• Polyphenols: May support gut bacteria and digestive health
• Sorbitol: Increases water in your digestive tract

In one study, adults with chronic constipation consumed just 2 ounces (54 grams) of prune juice or a placebo daily for eight weeks. The prune juice group showed a significant decrease in hard, lumpy stools. They also reported no negative side effects.

Hypertension (high blood pressure) is a significant risk factor for heart disease and stroke. Drinking prune juice may lower blood pressure as part of a balanced diet, but the data is mixed.

Fruits rich in potassium, such as prunes, have been shown to lower blood pressure. Potassium is a mineral that offsets some of the harmful effects of sodium on blood pressure.

Additional studies on the effects of prune juice on blood pressure are needed to confirm this benefit. A review of 14 clinical trials found that prunes had no significant impact on blood pressure.

Prunes are dried plums that can lower cholesterol levels. A review of nine clinical trials found that plum supplements reduced total cholesterol and “bad” low-density lipoprotein (LDL) cholesterol.

Plums are a source of flavonoids and phenolic acid antioxidants, which can lower cholesterol levels. Further studies are needed to determine whether prune juice has the same effect on cholesterol.

Drinking prune juice may provide some of the benefits associated with eating whole prunes. The fruit is a diverse source of phenolic compounds with antioxidant properties.

Antioxidants neutralize the harmful effects of unstable atoms called free radicals. Free radicals can cause a type of cellular damage called oxidative stress, which increases the risk of disease.

Prune juice is a good source of several vitamins and minerals, such as:

• Iron: This essential mineral is part of many enzymes and proteins in your body, including hemoglobin. This protein carries oxygen from your lungs to your cells.
• Potassium: This electrolyte helps support heart, nerve and muscle function. It may offset some of the harmful effects of sodium on blood pressure.
• Vitamin C: This antioxidant supports healing and immune function. It also helps support your skin, bones, and connective tissue.
• Vitamin K: Prune juice contains a smaller amount of vitamin K, which promotes bone health.

One cup of 100% prune juice provides nutrients, such as:

• Calories: 176
• Fat: 0 grams
• Sodium: 10 milligrams (mg), or 0.43% of the daily value (DV)
• Carbohydrates: 43 g, or 15.64% of the DV
• Fiber: 2.5 g, or 8.93% of the DV
• Added sugar: 0g
• Protein: 1.5 g, or 3% of the DV

Prune juice is generally considered safe. It is possible to be allergic to prunes and prune juice, made from plums.

As it can have a laxative effect, you risk developing gas or diarrhea if you drink it in large quantities. Add prune juice to your diet in small amounts and gradually increase your intake to reduce your risk of bothersome digestive symptoms.

Prune juice also contains acrylamidea chemical formed when you heat carbohydrates. Acrylamide is a possible carcinogen (cancer-causing compound) in humans.

One cup of 100% prune juice counts as one serving of fruit. The number of servings of fruit you should eat per day depends on your age, gender, height, weight, physical activity and health status. Most healthy adults should aim for two servings of fruit per day.

You can consume prune juice in several ways, such as:

• Blend it into smoothies or brewed tea.
• Incorporate it into your sweet or savory culinary sauces.
• Use it to make a mocktail with sparkling water and add-ins like ginger and fresh herbs.