Prune juice is a beloved staple when constipation strikes, thanks to the natural sorbitol (a type of sugar) found in these fruits. But leaning on naturally sweet juices can do a lot more for your health than just help you be number two when your body needs a little more support in that department.
According to the Center for Disease Control and Prevention, approximately 90% of Americans do not meet their fruit and vegetable needs, leaving a large group of people vulnerable to potential nutritional gaps. and from the Dietary Guidelines for Americans recognizes that 100% fruit juice, such as prune juice, provides key nutrients and hydration, including prune juice in a healthy diet can help people meet their fruit quota as long as at least half of the recommended amount of fruit comes from whole fruit rather than juice options
Prune juice isn’t just an easy way to sneak a little fruit into your diet. This drink popular with pregnant moms, seniors, and others who need a little extra help in the bathroom department, is packed with key nutrients that support our overall health.
Specifically, an 8-ounce serving of Amaz!n Sunsweet Prune Juice contains:
- 4 grams of fiber
- 0 grams of fat
- 8% DV magnesium
- 10% DV of potassium
- 2% DV of iron
So, if you are a fan of prune juice and choose to drink it frequently, here are some side effects you may experience. Keep reading, and for more, do not miss The #1 Best Juice to Drink for a Long Life, Says Dietician.
Unlike plums, prune juice can be devoid of fiber due to filtration before bottling, depending on the brand you choose. But a lack of fiber shouldn’t stop you from reaching for prune juice as a constipation solution.
Prune juice naturally contains sorbitol, a sugar-like substance similar to glucose. But unlike glucose, which is absorbed quickly by the body, sorbitol is absorbed slowly. This slow absorption feature allows sorbitol to increase the moisture content of the stoolwhich ultimately results in the easier passage of bowel movements.
Results of a study published in Critical Reviews in Food Science and Nutrition showed that 25 grams of sorbitol is an effective dose when a laxative effect is desired. From a serving of prune juice contains 10.5 grams of sorbitolincluding a glass in your daily habits can help you reach that effective dose in a simple way.
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While there is abundant data showing that eating prunes in whole fruit form can support bone health in certain populations, it is reasonable to assume that the same effect would be true if a person drinks their prunes in juice form. After all, when he drinks prune juice, he’s getting many of the same bone-health-supporting nutrients that he gets when he eats prunes, including vitamin K, boron, and magnesium. However, data focusing on the effects of drinking prune juice is needed before we can definitively say that drinking prune juice offers similar benefits. benefits in our bones like eating 5-6 prunes.
Since drinking prune juice carries little (if any) risk, including this juice in your diet shouldn’t hinder your quest for healthy bones!
Prune juice is a natural source of many immune-enhancing nutrients, including vitamin C and zinc. While other juices will offer more bang for your buck in immune health, drinking prune juice will help you meet your quota of some key nutrients that can help keep disease at bay. Also, prune juice can help people maintain adequate hydration—another important factor when it comes to immune health.
Fruit juice is often reviled when people focus on control your blood sugar levels. And while it’s true that fruit-flavored “drinks” and balanced blood glucose levels don’t go hand in hand, opting for 100% prune juice may not be too bad for your blood sugar as you think. Due to the sorbitol found in this juice, the sugars are not absorbed as quickly as candy or other options that result in a blood sugar spike once consumed. and with a low glycemic index value of 29Including 100% prune juice in an overall healthy diet may be a reasonable option for those who want to control blood sugar levels.
People generally jump at any opportunity to reduce their risk of hemorrhoids, as experiencing those pesky swollen veins at the end points of our digestive tract is something no one wants to experience. While there are various causes of hemorrhoids, data shows that some common culprits for increasing risk include constipation and prolonged straining on the toilet. Thanks to the sorbitol found in prune juice that can combat both causes, drinking prune juice can be an effective tool in your diet to reduce the risk of hemorrhoids.
Between the antioxidants, potassium, and soluble fiber that prune juice provides, it’s no wonder why drinking this juice can result in heart health benefits. A study evaluating prehypertensive subjects who drank prune juice or ate whole prunes found that the participants experienced reduced blood pressure. In addition, a number of studies have shown an association between low potassium intake and increased blood pressure, as well as an increased risk of stroke. Since prune juice is a source of potassium, including it as part of your overall heart-healthy diet can help you meet your potassium quota and help keep your heart in tip-top shape.
Lauren Manaker MS, RDN, LD, CLEC
Lauren Manaker is an award-winning registered dietitian, book author, and recipe developer who has been in practice for nearly 20 years. read more
