Plums, prunes and what the trials actually fed people

Almost everything known about plums was measured on prunes. A systematic review of 73 articles found that most human trials fed dried plums, which leaves the fresh fruit in your hand largely untested. The trials are feeding trials too: 50 to 100 g of dried plum a day, which is roughly 10 to 12 prunes, kept up for weeks or months. The bowel effect is the one place where a trial and a regulator point the same way, and even it is thinner than it sounds. In constipation, 100 g of prunes a day for 3 weeks raised stool frequency to 3.5 complete bowel movements a week against 2.8 on psyllium. That number comes from a single trial inside a review of four, and the reviewers could not pool them. The European Union allows dried plums one health claim, for normal bowel function, and sets the same 100 g a day as its condition of use, which is a decision about what a label may say rather than a second measurement of the effect. The cholesterol result is shakier than its headline. Nine randomised trials pooled to an LDL drop of 11.52 mg/dl, and the trials disagreed with each other so widely (heterogeneity 98.7 percent) that the average is hard to read as something you can expect. The drop held only in the subgroups the authors named, which were dried plum, participants who were already unhealthy, and trials running longer than 8 weeks. Across 11 trials, plum moved neither body weight nor blood pressure nor C-reactive protein.

The numbers, per 100 g

What a real portion looks like

• EU law ties the bowel-function claim to a daily intake of 100 g of dried plums, which is roughly 10 to 12 prunes. — food labelling in the European Union Evidence E source
  Condition of use: daily intake of 100 g of dried plums

What cooking and storage change

• Pooling measurements across fresh and processed fruits, plum carried the highest copper concentration of the fruits compared, and the hazard quotient for infants stayed below 1. — published measurements of arsenic, lead, cadmium, copper, nickel and iron in fresh and processed fruits Evidence D source
  Plum highest of the compared fruits for copper, total hazard quotient in infants below 1

What it does to your health

• Pooling nine randomised trials, plum supplementation lowered LDL cholesterol by 11.52 mg/dl (95% CI -21.93 to -1.11), with heterogeneity of 98.7%. — 592 adults across nine randomised trials, mostly dried plum, duration from 2 weeks (n = 592) Evidence A source
  LDL-c WMD -11.52 mg/dl (95% CI -21.93, -1.11), P = 0.03, I2 = 98.7%
• Pooling 11 randomised trials, plum supplementation changed neither body weight (0.04 kg, 95% CI -1.55 to 1.63) nor systolic blood pressure (-1.24 mmHg, 95% CI -3.08 to 0.59) nor C-reactive protein. — adults in 11 randomised trials on obesity, inflammation and blood pressure outcomes Evidence A source
  Weight WMD 0.04 kg (p = 0.959), SBP -1.24 mmHg (p = 0.185), DBP -4.32 mmHg (p = 0.089), CRP 0.23 mg/l (p = 0.371)
• In constipation, 100 g of prunes a day for 3 weeks raised stool frequency to 3.5 complete spontaneous bowel movements a week against 2.8 on psyllium. — four randomised trials, one in constipation and three in non-constipated subjects Evidence A source
  3.5 vs 2.8 CSBM per week (P = 0.006), stool consistency 3.2 vs 2.8 on the Bristol scale (P = 0.02)
• In 120 healthy adults with low fibre intake, 80 g of prunes a day added 22.2 g of stool a day over 4 weeks and 120 g a day added 32.8 g. — 120 healthy adults with low fibre intake and 3 to 6 stools a week, 4 weeks (n = 120) Evidence B source
  Stool weight +22.2 g/d (95% CI -1 to 45.3) and +32.8 g/d (95% CI 13.9-51.7) vs -0.8 g/d control, P = 0.026

Safety, limits and interactions

• The same trial of 80 to 120 g of prunes a day in 120 adults reported significantly more flatulence on prunes than on water alone. — 120 healthy adults with low fibre intake, 4 weeks (n = 120) Evidence B source
  Higher incidence of flatulence on prunes, no effect on stool pH or short-chain fatty acids

What people believe that the data does not support

• The EU register carries one authorised claim for dried plums, that they contribute to normal bowel function. — food labelling in the European Union Evidence E source
  Authorised claim POL-HC-8372, snapshot of 2026-09-21
• The EU refused the right to call prunes a source of antioxidants, and that wording sits in the register as non-authorised. — food labelling in the European Union Evidence E source
  Claim POL-HC-7844 non-authorised, snapshot of 2026-09-21

Who this works differently for

• In 48 osteopenic women aged 65 to 79, both 50 g and 100 g of dried plum a day prevented the loss of total body bone mineral density over 6 months. — 48 osteopenic postmenopausal women, 65 to 79 years, 6 months (n = 48) Evidence B source
  Total body BMD preserved vs control (P < 0.05), bone resorption marker TRAP-5b down from 3 months
• Over 12 months in 183 postmenopausal women, 50 g or 100 g of prunes a day left glycaemic markers and blood lipids unchanged against control. — 183 postmenopausal women, mean age 62.1 years, 12 months (n = 183) Evidence B source
  No change in glycaemic control or blood lipids (all P > 0.05), android total mass +3.19% in control vs -0.02% on 100 g/d (P < 0.01)
• In 12 older and 12 younger adults, anthocyanin-rich plum juice lowered systolic and diastolic blood pressure over 6 hours (P = .035 and P = .028), with the larger drop in the older group. — 12 adults aged 65+ and 12 aged 18 to 45, acute crossover, 300 mL juice (n = 24) Evidence B source
  Significant fall in systolic and diastolic BP, mean arterial pressure and heart rate (P = .035, .028, .017, .006), no effect on cognition
• In 42 older adults with mild cognitive impairment, 8 weeks of anthocyanin-rich plum juice added no cognitive benefit over the memory program alone. — 42 adults with mild cognitive impairment, 8 weeks of juice plus a 6-week memory program (n = 42) Evidence B source
  No additional benefit, only a non-significant trend on figure recall (QGP +13.93%, P = .007 within group, comparators +0.84%)

What is still unknown

• A systematic review of 73 articles found that most human trials fed dried plums, which limits what can be said about the fresh fruit. — 73 peer-reviewed articles on Prunus domestica and Prunus salicina, including 25 human studies Evidence C source
  Of 25 human studies, 6 confirmatory and of moderate quality, 19 exploratory

The bottom line

Everything below was fed as dried plum or as its juice. The fresh plum in the bowl was barely studied, so read all of it as being about prunes. If you want the bowel effect, the dose that was tested is 80 to 120 g of prunes a day, and it costs you something. In 120 healthy adults with low fibre intake, 80 g a day added 22.2 g of stool a day over 4 weeks and 120 g added 32.8 g, and the same people reported significantly more flatulence on prunes than on water alone. Start at the low end. For bone the evidence is narrow and still worth knowing. In 48 osteopenic women aged 65 to 79, both 50 g and 100 g of dried plum a day prevented the loss of total body bone mineral density over 6 months. That is one small trial in one group of people, and it says nothing about anyone younger or male. A separate 12-month trial in 183 postmenopausal women found no change in blood sugar or blood lipids on 50 g or 100 g a day. Plum juice is a third product again. In 12 older and 12 younger adults a single 300 mL glass of anthocyanin-rich plum juice lowered blood pressure over the following 6 hours, with the larger drop in the older group, and in 42 older adults with mild cognitive impairment 8 weeks of the same juice added nothing to a memory program. One measurement over one afternoon is a long way from a treatment. The European register allows dried plums to claim normal bowel function and refused them the right to be called a source of antioxidants, and those two lines are the clearest official statement anyone has made about this fruit. On safety we are close to empty, and you should know that before you read the silence as reassurance. Our cards hold one adverse finding, the flatulence above. We have no upper limit, no drug interactions, nothing on pregnancy and nothing on children. That is a gap in what we have looked at. If you take medicines or have a bowel condition, the person treating you is the right place for that question. One survey of metals in fresh and processed fruits put plum highest of the fruits compared for copper. The same survey put the hazard quotient for infants below 1, which is how that method reports finding no level of concern, and it measured the fruit rather than what an infant actually eats.

Sources

1. plum-r2-14 · regulation
   The claim may be used only for food which provides a daily intake of 100 g of dried plums (prunes).
   Commission Regulation (EU) No 432/2012, consolidated 2016-01-01, annex entry for dried plums · checked 2026-09-23
2. plum-r2-11 · meta-analysis of food composition measurements
   Moreover, the highest and lowest concentrations of Cu were related to plum and banana, respectively.
   Biol Trace Elem Res, 2023 · checked 2026-09-23
3. plum-r2-01 · meta-analysis of randomised controlled trials
   Moreover, plum supplementation reduces the LDL-c levels in the pooled sample (WMD = -11⋅52 mg/dl; 95 % CI -21⋅93, -1⋅11, P = 0⋅03, I 2 = 98⋅7 %) and also in some of the subgroups of individuals (dried plum, unhealthy subjects, duration more than 8 weeks).
   J Nutr Sci, 2023 · checked 2026-09-23
4. plum-r2-02 · meta-analysis of randomised controlled trials
   After crude and subgroup analysis, we were unable to detect any significant impact of plum supplementation on body weight (weight mean difference (WMD) of 0.04 kg; 95% CI: -1.55, 1.63, p = 0.959), BMI (WMD 0.39 kg/m2; 95% CI: -0.11, 0.90, p = 0.125), body fat percentage (WMD = 0.59%; 95% CI: -0.41, 1.59, p = 0.249), waist circumference (WMD = 0.60 cm; 95% CI: -1.83, 3.04, p = 0.627), systolic blood pressure (WMD -1.24 mmHg; 95% CI: -3.08, 0.59, p = 0.185), diastolic blood pressure (WMD -4.32 mmHg (95% CI: -9.29, 0.65, p = 0.089), or inflammation indicated by C-reactive protein (CRP) levels (WMD = 0.23 mg/l; 95% CI: -0.27, 0.73, p = 0.371).
   Clin Nutr ESPEN, 2022 · checked 2026-09-23
5. plum-r2-03 · systematic review of randomised controlled trials
   In constipation, 3 weeks of prune consumption (100 g/day) improved stool frequency (3.5 vs. 2.8 CSBM per week, P = 0.006) and stool consistency (3.2 vs. 2.8 on Bristol stool form scale, P = 0.02) compared with psyllium (22 g/day).
   Aliment Pharmacol Ther, 2014 · checked 2026-09-23
6. plum-r2-04 · randomised controlled trial
   There were significantly greater increases in stool weight in both the 80 g/d (mean + 22.2 g/d, 95% CI -1-45.3) and 120 g/d (+32.8 g/d, 95% CI 13.9-51.7) prune groups compared with control (-0.8 g/d, 95% CI -17.2 to 15.6, P = 0.026).
   Clin Nutr, 2019 · checked 2026-09-23
7. plum-r2-05 · randomised controlled trial
   The incidence of flatulence was significantly higher after prune consumption.
   Clin Nutr, 2019 · checked 2026-09-23
8. plum-r2-12 · register of authorised health claims
   POL-HC-8372 Dried plums of 'prune' cultivars (Prunus domestica L.) Dried plums/prunes contribute to normal bowel function Authorised
   EU Register on nutrition and health claims, claim POL-HC-8372, snapshot 2026-09-21 · checked 2026-09-23
9. plum-r2-13 · register of rejected health claims
   POL-HC-7844 Prunes (Dried plums) Prunes are a natural source of (good for you) antioxidants Prunes are a (good) source of antioxidants Prunes are high in antioxidants Non-authorised
   EU Register on nutrition and health claims, claim POL-HC-7844, snapshot 2026-09-21 · checked 2026-09-23
10. plum-r2-06 · randomised controlled trial
    Both doses of dried plum were able to prevent the loss of total body BMD compared with that of the control group (P < 0.05).
    Osteoporos Int, 2016 · checked 2026-09-23
11. plum-r2-07 · randomised controlled trial, ancillary analysis
    Prune supplementation at 50 g/d or 100 g/d did not alter markers of glycemic control and blood lipids after 12 mo compared with the control group (all P > 0.05).
    J Nutr, 2024 · checked 2026-09-23
12. plum-r2-08 · randomised crossover pilot trial
    A significant reduction in BP and cardiovascular responses was observed in both age groups which was more obvious in the older age group on the single dose for systolic BP, diastolic BP, mean arterial pressure, and heart rate (P values = .035, .028, .017, and .006, respectively).
    Nutr Res, 2017 · checked 2026-09-23
13. plum-r2-09 · randomised controlled trial
    Overall, QGP consumption during a group-based memory rehabilitation program did not result in additional cognitive benefits in older adults with MCI.
    Nutr Res, 2025 · checked 2026-09-23
14. plum-r2-10 · systematic review
    Most of the human trials used the dried version of plums rather than fresh fruit, thus limiting translation to dietary messages of the positioning of plums in a healthy diet.
    Phytother Res, 2016 · checked 2026-09-23