Are Plums Good for You? 8 Science-Backed Health Benefits of Plums

Plums are delicious stone fruits that come in a rainbow of colors, from deep purple to golden yellow and vibrant red. But beyond their sweet taste and juicy texture, plums pack an impressive nutritional punch that can significantly benefit your health.

Whether you enjoy them fresh off the tree or dried as prunes, these versatile fruits offer a wealth of vitamins, minerals, fiber, and powerful plant compounds. From supporting digestive health to protecting your bones and heart, the benefits of plums extend far beyond what you might expect from such a simple fruit.

In this comprehensive guide, we’ll explore the science-backed health benefits of plums, their nutritional profile, and practical ways to incorporate them into your daily diet.

What Are Plums?

Plums (Prunus domestica) belong to the same family as peaches, apricots, and cherries. These fruits have been cultivated for thousands of years and are now grown in temperate regions worldwide, with major production in the United States, China, and Europe.

Fresh plums are typically available during summer months, while their dried counterparts—prunes—can be enjoyed year-round. The drying process concentrates the nutrients in plums, creating a different but equally nutritious food option.

Nutritional Profile: What Makes Plums Good for You?

Understanding the nutritional content of plums helps explain why they’re so beneficial for your health. Both fresh plums and prunes are nutritional powerhouses, though their nutrient density differs due to the water content.

Fresh Plums Nutrition

One medium-sized fresh plum (approximately 66 grams) provides:

• Calories: 30
• Carbohydrates: 7.5 grams
• Dietary Fiber: 0.9 grams
• Sugars: 6.6 grams
• Protein: 0.5 grams
• Fat: 0.2 grams
• Vitamin C: 10% of the Daily Value (DV)
• Vitamin A: 2% of the DV
• Vitamin K: 5% of the DV
• Potassium: 3% of the DV

Fresh plums also contain small amounts of B vitamins, copper, manganese, and magnesium.

Prunes (Dried Plums) Nutrition

One pitted prune (approximately 9.5 grams) contains:

• Calories: 23
• Carbohydrates: 6 grams
• Dietary Fiber: 0.7 grams
• Sugars: 3.6 grams
• Vitamin K: 6% of the DV
• Potassium: 2% of the DV
• Copper: 2% of the DV

Prunes are notably higher in calories, fiber, and carbohydrates per serving compared to fresh plums due to the removal of water during the drying process.

1. Excellent Source of Antioxidants

One of the primary reasons plums are good for you lies in their exceptional antioxidant content. Antioxidants are compounds that protect your cells from damage caused by unstable molecules called free radicals.

Plums are particularly rich in polyphenols, especially anthocyanins—the pigments responsible for their deep purple and red colors. Research shows that the antioxidants in plums have higher activity than those found in many other fruits, including peaches and nectarines.

These powerful compounds help combat oxidative stress throughout your body, potentially reducing your risk of chronic diseases such as heart disease, diabetes, and certain cancers. The chlorogenic acid found in plums has also been studied for its anti-inflammatory and anti-cancer properties.

2. Support Digestive Health and Relieve Constipation

When people ask “what are plums good for,” digestive health often tops the list—and for good reason. Prunes, in particular, have earned a well-deserved reputation as a natural remedy for constipation.

The benefits of plums for digestive health come from multiple mechanisms:

High Fiber Content

Both fresh plums and prunes contain both soluble and insoluble fiber. Insoluble fiber adds bulk to your stool and helps food move more efficiently through your digestive tract. This bulk-forming action is essential for regular bowel movements.

Natural Sorbitol

Prunes contain significant amounts of sorbitol, a sugar alcohol that draws water into your intestines. This natural laxative effect helps soften stool and promote bowel movements without the harsh effects of some over-the-counter laxatives.

Beneficial Compounds

Research indicates that prunes may also stimulate beneficial gut bacteria, contributing to overall digestive health and regularity.

Studies have shown that consuming prunes may be more effective than other fiber supplements for improving stool frequency and consistency. However, moderation is key—eating too many prunes can lead to digestive discomfort or diarrhea. Start with 3-4 prunes daily and adjust based on your body’s response.

3. Promote Strong and Healthy Bones

Among the remarkable plums benefits, their positive impact on bone health stands out, particularly for postmenopausal women who face increased risk of osteoporosis.

Multiple studies have investigated the bone-protective effects of prunes, with impressive results. Research suggests that regular prune consumption may help prevent bone loss and even reverse existing bone density reduction.

How Plums Support Bone Health:

• Anti-inflammatory compounds: The polyphenols in plums help reduce inflammation that can contribute to bone breakdown
• Vitamin K: Essential for bone mineralization and calcium regulation
• Potassium: Helps neutralize bone-depleting metabolic acids
• Boron: A trace mineral that supports bone density
• Magnesium and phosphorus: Key structural components of bone tissue

Some research indicates that eating 5-6 prunes daily may help preserve bone mineral density in postmenopausal women. The combination of nutrients and bioactive compounds in prunes appears to suppress bone breakdown while promoting bone formation.

4. May Support Heart Health

The cardiovascular benefits of plums make them a heart-smart addition to your diet. Research has explored how these fruits may help address multiple risk factors for heart disease.

Blood Pressure Management

The potassium content in plums helps regulate blood pressure by counteracting the effects of sodium and relaxing blood vessel walls. Adequate potassium intake is associated with reduced risk of stroke and heart disease.

Cholesterol Reduction

Studies suggest that regular prune consumption may help lower LDL (bad) cholesterol levels while maintaining or improving HDL (good) cholesterol. The soluble fiber in plums binds to cholesterol in the digestive system, helping remove it from the body before it can be absorbed.

Antioxidant Protection

The antioxidants in plums help prevent the oxidation of LDL cholesterol—a key step in the development of atherosclerosis (hardening of the arteries). By protecting your blood vessels from oxidative damage, plums contribute to overall cardiovascular health.

Anti-inflammatory Effects

Chronic inflammation plays a significant role in heart disease development. The anti-inflammatory compounds in plums may help reduce this inflammation and protect your cardiovascular system.

5. Help Regulate Blood Sugar Levels

Despite containing natural sugars, plums have properties that may actually support healthy blood sugar control—good news for those monitoring their glucose levels or managing diabetes.

Plums have a low glycemic index (GI), meaning they cause a slower, more gradual rise in blood sugar compared to high-GI foods. This steady release of glucose into the bloodstream helps prevent the spikes and crashes that can occur with other sweet foods.

Mechanisms for Blood Sugar Control:

• Fiber content: Slows carbohydrate digestion and glucose absorption
• Adiponectin boost: May increase levels of this hormone that regulates blood sugar
• Anthocyanins: These compounds may improve insulin sensitivity
• Chlorogenic acid: May help reduce glucose absorption and improve insulin function

Research indicates that consuming plums doesn’t cause significant blood sugar spikes in most people. However, portion control remains important, especially with prunes, which are more calorie-dense than fresh plums.

If you have diabetes or other blood sugar concerns, consult with your healthcare provider about incorporating plums into your meal plan.

6. May Support Weight Management

If you’re wondering whether plums are good for you when trying to manage your weight, the answer is yes—when consumed as part of a balanced diet.

Fresh plums are relatively low in calories (about 30 per fruit) yet provide satisfying sweetness and fiber that can help you feel full. The fiber content promotes satiety, potentially reducing overall calorie intake throughout the day.

Prunes, while more calorie-dense, can also support weight management when eaten in moderation. Their natural sweetness can satisfy sugar cravings while providing nutritional benefits that candy or processed sweets cannot match.

Research suggests that people who regularly consume fruits like plums tend to weigh less and have better overall diet quality compared to those who don’t eat much fruit. The key is replacing less nutritious snacks with plums rather than simply adding them on top of your current intake.

7. Boost Immune Function

The benefits of plums extend to your immune system, helping your body defend against infections and diseases.

Plums contain vitamin C, an essential nutrient for immune function. This water-soluble vitamin supports the production and function of white blood cells, which protect your body against pathogens. Vitamin C also acts as an antioxidant, protecting immune cells from damage.

The vitamin A in plums supports the health of mucous membranes—your body’s first line of defense against bacteria and viruses. These membranes line your respiratory tract, digestive system, and other entry points where pathogens might try to invade.

Additionally, the polyphenols and other antioxidants in plums help reduce inflammation and oxidative stress that can impair immune function over time.

8. May Support Brain Health

Emerging research suggests that the antioxidants in plums, particularly anthocyanins, may offer neuroprotective benefits.

Studies have explored how these compounds might help:

• Reduce oxidative stress in brain cells
• Decrease inflammation associated with cognitive decline
• Improve memory and learning ability
• Protect against age-related neurological conditions

While more human research is needed, the existing evidence suggests that including antioxidant-rich fruits like plums in your diet may contribute to long-term brain health and cognitive function.

Potential Side Effects and Precautions

While plums are safe and beneficial for most people, there are a few considerations to keep in mind:

Digestive Discomfort

Eating too many prunes can lead to digestive issues including gas, bloating, and diarrhea due to their high fiber and sorbitol content. Start with small amounts (3-4 prunes) and gradually increase if needed.

Oxalates

Plums contain oxalates, which in large amounts may contribute to kidney stone formation in susceptible individuals. If you have a history of calcium oxalate kidney stones, consult your healthcare provider about appropriate fruit intake.

Carbohydrate Content

People with diabetes should monitor portion sizes and include plums as part of their overall carbohydrate budget. While plums have beneficial properties for blood sugar control, they still contain carbohydrates that affect glucose levels.

Allergies

Although rare, some people may be allergic to plums. Symptoms can include itching, swelling, or digestive upset. If you experience any allergic reactions, discontinue consumption and seek medical advice.

How to Select and Store Plums

Maximizing the benefits of plums starts with choosing quality fruit and storing it properly.

Selecting Fresh Plums

• Look for plums that give slightly when gently pressed
• Avoid fruits with breaks in the skin, bruising, or brown discoloration
• A sweet aroma indicates ripeness
• The color depends on the variety—some are deep purple, others golden yellow or red
• A slight white “bloom” on the skin is natural and indicates freshness

Storing Fresh Plums

• Ripen firm plums at room temperature for 1-2 days
• Once ripe, store in the refrigerator for up to one week
• Wash just before eating to prevent moisture-related spoilage

Choosing and Storing Prunes

• Look for prunes that are soft and pliable, not hard or dry
• Check for an intact seal if purchasing packaged prunes
• Store in an airtight container in a cool, dark place for several months
• Refrigeration can extend shelf life even further

Delicious Ways to Enjoy Plums

One reason plums are so good for you is how easy they are to incorporate into your daily diet. Here are practical ideas for enjoying both fresh plums and prunes:

Fresh Plums

• Raw snacking: Simply wash and enjoy whole or sliced
• Breakfast boost: Add sliced plums to oatmeal, yogurt, or cereal
• Smoothies: Blend with other fruits, greens, and your favorite liquid base
• Salads: Toss sliced plums into green salads or grain bowls
• Grilled: Halve and grill for a caramelized, sweet side dish
• Baked goods: Use in muffins, cakes, or crisps for natural sweetness
• Salsas and chutneys: Combine with savory ingredients for unique condiments

Prunes

• Straight from the bag: Enjoy as a convenient, portable snack
• Trail mix: Combine with nuts and seeds for energy-boosting nutrition
• Breakfast additions: Chop and stir into oatmeal or yogurt
• Prune juice: Drink pure prune juice (4-8 ounces) for digestive support
• Stewed prunes: Simmer in water with cinnamon for a warm, comforting treat
• Baking: Use pureed prunes as a fat substitute in baked goods
• Savory dishes: Add to stews, tagines, or braises for depth of flavor

How Many Plums Should You Eat?

Moderation and variety are key principles of healthy eating. While plums offer numerous health benefits, they should be part of a diverse diet rich in different fruits and vegetables.

General guidelines include:

• Fresh plums: 1-2 medium plums per day fits well into most eating plans
• Prunes: 4-6 prunes (about 40-50 grams) daily appears beneficial for bone health based on research
• Prune juice: 4-8 ounces per day if using for digestive health

These amounts can be adjusted based on your individual calorie needs, health goals, and how your body responds. If you have specific health conditions, consult with your healthcare provider or a registered dietitian for personalized recommendations.

Plums vs. Other Fruits

How do the benefits of plums compare to other popular fruits?

While all fruits offer health benefits, plums stand out for several reasons:

• Higher antioxidant activity: Plums rank among the top fruits for antioxidant capacity
• Bone health support: Few fruits have been as extensively studied for bone-protective effects
• Digestive benefits: Prunes are particularly effective for promoting regularity
• Lower calorie density: Fresh plums provide sweetness with fewer calories than bananas or grapes
• Versatility: Available fresh or dried, offering year-round convenience

That said, the best approach is eating a variety of fruits to benefit from the unique nutrients and compounds each provides.

Frequently Asked Questions

Are plums good for you if you have diabetes?

Yes, plums can be part of a diabetes-friendly diet. They have a low glycemic index and contain fiber that helps regulate blood sugar. However, portion control is important, and you should account for the carbohydrates in your meal plan. Consult with your healthcare provider for personalized advice.

What’s the difference between plums and prunes?

Prunes are simply dried plums. The drying process removes water, concentrating the nutrients, calories, fiber, and sugars. Both offer health benefits, but prunes are particularly known for digestive support while fresh plums provide more vitamin C.

Can you eat plum skin?

Yes, plum skin is completely edible and contains beneficial fiber and antioxidants. Wash the fruit thoroughly before eating to remove any surface residue.

Are plums good for weight loss?

Fresh plums can support weight loss efforts as they’re low in calories, provide fiber for satiety, and offer natural sweetness that may satisfy cravings. However, they should be part of an overall healthy eating pattern and calorie-controlled diet.

How many prunes should I eat for constipation?

Start with 3-4 prunes per day and increase gradually if needed, up to about 6-8 prunes. Drink plenty of water when increasing fiber intake. If constipation persists, consult your healthcare provider.

When is plum season?

Fresh plum season typically runs from May through October in the United States, with peak availability in July and August. Prunes are available year-round.

The Bottom Line

So, are plums good for you? The evidence clearly shows that these delicious fruits deserve a place in your healthy eating plan. From supporting digestive regularity and bone health to protecting your heart and providing powerful antioxidants, the benefits of plums are both diverse and significant.

Whether you enjoy fresh, juicy plums in summer or reach for prunes as a convenient year-round snack, you’re nourishing your body with vitamins, minerals, fiber, and beneficial plant compounds. The versatility of plums makes them easy to incorporate into meals and snacks, while their natural sweetness provides satisfaction without excessive calories.

Remember that while plums offer impressive health benefits, they work best as part of a varied, balanced diet rich in different fruits, vegetables, whole grains, lean proteins, and healthy fats. By including plums alongside other nutritious foods, you’re building a foundation for long-term health and wellbeing.

Start exploring what plums are good for by adding them to your next grocery list—your body will thank you for this delicious, nutritious choice.

Sources:

• USDA FoodData Central – Nutritional Database
• PubMed Central – National Institutes of Health Research Database
• National Institutes of Health Office of Dietary Supplements
• Mayo Clinic – Medical Information and Research
• American Heart Association
• American Diabetes Association