Dr. Hooshmand says how many prunes you should eat in a day depends on the size of the prunes themselves, but current research recommends 50 grams of prunes per day which is equal to about 5 to 6 prunes.
How Many Prunes a Day Should You Eat? To get the best results, Dr. Hooshmand (and other researchers) recommend that you consume 100 grams (between 9 and 10 prunes) a day. If you are concerned about weight gain or you are on a low carbohydrate diet, then you can reduce your daily dose to 50 grams.
“If we eat too many prunes, they will most likely give us the runs,” says Feren, stressing that quantity is key, as prunes are not meant to be eaten in bulk. Feren says prune lovers are advised to eat around 30 grams, or three to four prunes, a day.
Eating too many prunes and other dried fruits, like raisins and figs, can lead to or worsen diarrhea due to their high fiber and sorbitol content. Both can have a laxative effect on the body.
Prunes are high in calories and eating them in excess may cause one to gain weight. Their high fiber content also contributes to gastrointestinal issues, such as diarrhea. It may cause gas and bloating in some people if they consume it in excess amounts due to their carbohydrate percentage.
Six prunes a day may be enough
The benefit of prunes was most demonstrable at 5-6 daily, with no benefit for eating more. “The main differences were that we had a lot lower dropout rate in the 5-6 prunes a day group — 15% compared to a 41% drop-out rate in the 10–12 prunes a day group,” Dr. De Souza said.
Ten prunes daily can strengthen bones
Eating prunes led to two positive benefits: less oxidative stress/inflammation and stronger bones. Specifically, clinical trials found that eating about ten prunes (100 grams) daily for an entire year improved bone mineral density within the forearms and lower spine.
For the long haul, try these strategies: Increase your fiber. It helps bulk up stool, making it easier to pass. Research suggests that eating five or six prunes each day is as good for chronic constipation as some laxatives, Rao says.
Eating prunes before going to bed is connected with lower blood pressure, as they decrease plaque buildup and bad cholesterol and limit inflammation in your body. The potassium in prunes helps keep your nerves and muscles working properly and limits increases in blood pressure from excess sodium intake.
Because of their sweet flavor and well-known mild laxative effect, prunes are considered to be an epitome of functional foods, but the understanding of their mode of action is still unclear.
"Previous research also found that eating 10–12 prunes per day for one year was associated with increased bone mineral density and improved indicators of bone turnover in postmenopausal women," she says.
Eating just 5 to 6 prunes daily may increase HDL "good" cholesterol, lower inflammation, and increase antioxidant activity—all positive outcomes when it comes to heart health support.
“Consuming five to six prunes a day for 12 months resulted in preservation of bone at the hip, a finding that was observable at six months and persisted through month 12.
Eating prunes is associated with lower blood pressure, as they reduce plaque buildup and bad cholesterol and limit inflammation in your body. The potassium in prunes helps keep your nerves and muscles working properly and limits increases in blood pressure from excess sodium intake.
That means chowing down on anywhere from five to 10 prunes should result in a truly awesome bowel movement.
Scientific studies consistently find that patients find some relief from constipation with prunes or prune juice.
How Fast Does Prune Juice Work for Constipation? After drinking prune juice, you can get the urge to go in 1-3 hours. If you're severely constipated, it could take up to a day or longer to relax your digestive tract and start a bowel movement.
Initially intake of more than five can cause Prunes Explosive Diarrhea.
How To Eat Prunes? Ayurveda recommends consuming prunes that were soaked in water for at least 2 to 3 hours, for better absorption of the nutrients by the digestive tract.
The study, published in the October 2022 issue of The American Journal of Clinical Nutrition, found that eating five or six prunes a day helped women past menopause to preserve bone mineral density in their hips, which could translate to fewer bone breaks.
(Research shows that drinking as little as 2 ounces of prune juice a day can increase bowel movements.) A second half-cup serving at night before bedtime might be worth trying if your system responds well. (Five dried prunes is the rough equivalent of a half-cup of juice.)
Increasing evidence from 10 studies suggests that, in addition to antiresorptive effects, prunes exert anti-inflammatory and antioxidant effects.