Benefits of Prune Juice: A Powerful Constipation Reliever

You may have heard about prune juice for babies or older adults, but this purple-colored drink is breaking old stereotypes and gaining a whole new following. Don’t be mistaken, the health benefits of prune juice still include constipation relief, but that is not all it can offer. Made from prunes (also known as dried plums), prune juice is packed full of beneficial nutrients, antioxidants, and phytochemicals that can support your health from head to toe.

If you are looking for natural ways to support healthy digestion, bone growth, colon function, heart health, and more, then you need to give prune juice a chance. Below, we will explore all the health benefits of prune juice, who should drink it, and how to make your own organic prune juice at home.

What Are Prunes?
Prunes are dried plums. Today’s prune farmers carefully select different plum varieties based on their unique potential for being dried and juiced. In the United States, there are only a handful of plum varieties that make their way into mass-produced prune juices, the most popular being Prunus domestica, sometimes called the European plum.

In my opinion, prunes should be flying off the shelves. However, they have experienced a popularity crisis over the years as many assume prunes are only for the very young or very old. Sometime around 2001, prune producers started to rebrand their prunes as “dried plums.” While they are the same thing, when selecting the best prune juice you should stick to the ones labeled “prune.” Making this choice helps ensure the distinct color, flavor, and nutrition that prune juice offers. Select certified organic options whenever available.

How Is Prune Juice Made?
Once the plums are harvested and dried, the juicing process begins. First, the prunes are placed in boiling water and soaked until the juice starts to release and the fruit starts to disintegrate. Next, the mixture is separated and filtered. What remains is a delicious juice that is high in dietary fiber and other health-promoting compounds.

What Vitamins & Minerals Are Found in Prune Juice?
There are lots of naturally occurring nutrients found in prune juice. Every glass contains an ample blend of vitamins, minerals, and polyphenols that have helped support wellness for centuries. Prunes also contain some lesser-known trace minerals like iodine and boron and provide significant amounts of the nerve-boosting mineral, potassium.[1]

Below is the nutritional breakdown for one cup of prune juice according to the United States Department of Agriculture’s (USDA) National Nutrient Database.[2]

Nutrient Value Per 100 g
Protein 0.61 g
Carbohydrates 17.45 g
Fat 0.03 g
Fiber 1.0 g
Sugars 16.45 g
Calcium 12 mg
Iron 1.18 mg
Magnesium 14 mg
Manganese 0.15 mg
Phosphorus 25 mg
Potassium 276 mg
Selenium 0.6 µg
Sodium 4 mg
Zinc 0.21 mg
Vitamin C 4.1 mg
Thiamin 0.016 mg
Riboflavin 0.07 mg
Niacin 0.785 mg
Vitamin B-6 0.218 mg
Vitamin A 3 IU
Vitamin E 0.12 mg
Vitamin K 3.4 µg
The Top 7 Health Benefits of Prune Juice
While some health benefits of prune juice are well-known, others may surprise you. Here are the top seven health benefits of drinking prune juice.

Constipation Relief
Yes, prune juice can help you poop—it’s no joke! Prune juice has naturally occurring insoluble and soluble fiber as well as a natural compound called sorbitol. Together, these compounds can help reduce the occurrence and the effects of constipation.

Prunes and prune juice are among the best natural ways to add fiber to your diet. Fiber is critical for those looking to put a stop to constipation. Insoluble fiber in prune juice helps add bulk and weight to your stool, helping it move through your digestive system more quickly.[3]

Sorbitol is found in prunes and many other healthy fruits, including apples, cherries, and peaches. It is a naturally occurring sugar alcohol, which acts as a sweetener in prune juice. Sorbitol is also an effective laxative. It works by pulling in water to soften the stool, making goi