Plums are small, juicy fruits with a sweet to tart flavor that belong to the genus Prunus, making them close relatives of peaches, cherries, and apricots. They come in various shapes, sizes, and colors—from deep purple and red to golden yellow and green. Eaten fresh, dried (as prunes), or used in cooking, plums are popular for their rich taste and wide-ranging health benefits. But like any fruit, they also come with considerations regarding how much to eat and who should avoid them.
In this comprehensive guide, we’ll walk you through what plums are, their nutritional composition, health benefits, side effects, tips for eating, and more—so you can enjoy this fruit mindfully and confidently.
What Are Plums?
Plums are the edible fruits of several species within the Prunus subgenus. Native to Asia and Europe, plums have been cultivated for over 2,000 years. Today, they’re grown worldwide, including in the United States, China, India, and parts of the Middle East.
Depending on the variety, a plum can be round or oval, with smooth skin and soft, juicy flesh surrounding a central stone (or pit). Plums can be eaten fresh or dried (when they’re known as prunes) and are also used in jams, jellies, sauces, baked goods, and beverages.
They’re not only tasty but also a powerhouse of nutrients that can contribute to your overall health when consumed as part of a balanced diet.
Nutrition Facts of Plums (Per 100 grams)
Here’s a breakdown of the nutritional content of fresh plums:
| Nutrient | Amount per 100g |
|---|---|
| Calories | 46 kcal |
| Protein | 0.7 g |
| Carbohydrates | 11.4 g |
| Sugars | 9.9 g |
| Dietary Fiber | 1.4 g |
| Fat | 0.3 g |
| Vitamin C | 9.5 mg (11% DV) |
| Vitamin A | 17 µg (2% DV) |
| Vitamin K | 6.4 µg (5% DV) |
| Potassium | 157 mg (3% DV) |
| Magnesium | 7 mg (2% DV) |
| Calcium | 6 mg (1% DV) |
| Iron | 0.2 mg (1% DV) |
| Phosphorus | 16 mg (1% DV) |
*DV = Daily Value based on a 2,000-calorie diet
20 Amazing Health Benefits of Plums
- Improves Digestion: Plums are rich in dietary fiber, which helps regulate bowel movements and prevent constipation.
- Boosts Immunity: Their vitamin C content strengthens your immune system and helps your body fight infections.
- Lowers Blood Sugar Levels: Despite their natural sweetness, plums have a low glycemic index and may help regulate blood sugar.
- Supports Heart Health: Plums contain potassium, which helps maintain healthy blood pressure and reduces strain on the heart.
- Rich in Antioxidants: They are loaded with polyphenols that protect the body from oxidative stress and inflammation.
- Aids in Weight Management: Low in calories and high in fiber, plums help you feel full, making them ideal for those watching their weight.
- Improves Bone Health: Certain compounds in plums, including vitamin K and boron, support bone density and prevent osteoporosis.
- Enhances Skin Health: The antioxidants in plums can help delay signs of aging and improve skin elasticity.
- Reduces Risk of Diabetes: Consuming plums regularly may improve insulin sensitivity, reducing the risk of type 2 diabetes.
- Promotes Brain Health: Antioxidants found in plums have neuroprotective effects and may reduce the risk of cognitive decline.
- Relieves Constipation (especially prunes): Dried plums (prunes) are a traditional remedy for constipation due to their high sorbitol content.
- Supports Eye Health: Vitamin A and beta-carotene in plums contribute to better vision and eye protection.
- Improves Blood Circulation: Iron and copper in plums help in red blood cell formation and improve circulation.
- Reduces Cholesterol Levels: Soluble fiber in plums binds with cholesterol in the gut, aiding in its excretion.
- Anti-Cancer Properties: Plums contain anthocyanins and other phenolic compounds that may help inhibit cancer cell growth.
- Balances Electrolytes: Plums are a source of electrolytes like potassium and magnesium, helping maintain fluid balance.
- Alleviates Menopausal Symptoms: Phytoestrogens in plums may help manage symptoms such as hot flashes in menopausal women.
- Supports Liver Health: Antioxidants and fiber in plums aid in detoxifying the liver and improving its function.
- Improves Sleep Quality: Plums contain tryptophan, a precursor to melatonin, which promotes restful sleep.
- Strengthens Hair and Nails: The vitamins and minerals in plums support keratin production and help maintain strong nails and healthy hair.
10 Side Effects of Plums
While plums offer many benefits, they may not suit everyone. Here are ten possible side effects:
- Digestive Issues: Overeating plums can cause bloating, gas, or diarrhea due to their fiber and sorbitol content.
- Allergic Reactions: Some people may experience itching, swelling, or breathing difficulty due to plum allergies.
- High Sugar Content: Although natural, the sugar in plums can still affect those with diabetes if consumed in large quantities.
- May Interact with Medications: Plums can interact with diuretics, beta-blockers, or blood thinners due to their potassium and vitamin K levels.
- Kidney Concerns: People with kidney disease should limit potassium-rich foods like plums to avoid hyperkalemia.
- Tooth Decay: The natural sugars and acidity can erode tooth enamel if oral hygiene is poor.
- Weight Gain: Eating too many plums or prunes can add up in calories, potentially leading to weight gain.
- Oxalate Content
Plums contain oxalates, which in excess may contribute to kidney stone formation in susceptible individuals. - Risk of Laxative Dependence (with prunes)
Chronic use of prunes for constipation can make your body reliant on them for bowel movements. - Breastfeeding Concerns
Some mothers report that eating plums causes gassiness in infants, although evidence is limited.
How to Eat Plums
Plums are incredibly versatile and can be enjoyed in a variety of ways:
- Fresh: Simply wash and bite into the fruit or slice it to remove the pit.
- Dried (as prunes): Snack on them directly or soak them in water overnight for better digestion.
- In Smoothies: Blend plums with other fruits for a refreshing, nutrient-packed drink.
- Baked Goods: Use sliced plums in tarts, pies, muffins, and cakes.
- Jams and Sauces: Cook plums with a bit of sugar and lemon juice to make jam or chutney.
- Grilled: Grilling brings out their sweetness—try them as a side dish with meats.
- In Salads: Add fresh plum slices to salads for a juicy and colorful twist.
Tips for Consuming Plums
- Choose Ripe Plums: They should yield slightly to pressure and have a sweet fragrance.
- Wash Thoroughly: Rinse well under running water to remove any pesticides or dirt.
- Eat With Skin: The skin contains a large portion of the antioxidants.
- Avoid Overeating: Limit to 2–3 plums a day to prevent digestive issues.
- Store Properly: Keep ripe plums in the fridge for up to 5 days.
- Pair with Protein: Combining with yogurt, cheese, or nuts helps stabilize blood sugar.
- Opt for Organic When Possible: Reduces exposure to harmful chemicals.
- Soak Prunes: Soaking overnight can make them easier to digest.
- Don’t Eat the Pit: Plum pits are hard and should never be consumed.
- Cook for Sensitivity: If raw plums irritate your stomach, try stewing or baking them.
Other Uses of Plums
Beyond eating them as fresh fruit, plums have a variety of other uses:
- Skincare: Plum extract is used in serums and moisturizers for its brightening and anti-aging effects.
- Hair Care: Some natural shampoos and oils use plum seed oil to nourish the scalp.
- Medicinal Syrups: Plums are included in traditional herbal medicines to aid digestion.
- Culinary Vinegar: Umeboshi vinegar (from salted plums) is popular in Japanese cooking.
- Flavoring Alcohol: Plums are used to flavor brandies, wines, and liqueurs.
- Traditional Remedies: In Ayurveda and Chinese medicine, plums are used to balance doshas and qi.
How Much Plums Can You Eat in a Day?
For most healthy adults, 2 to 3 medium plums per day is a reasonable and safe amount. This provides a good dose of vitamins, fiber, and antioxidants without overloading your system with sugar or fiber.
For prunes (dried plums), 4 to 5 per day is generally safe and sufficient to promote digestive health. However, if you’re consuming them for constipation, talk to your doctor for tailored advice.
Too many plums—especially prunes—can lead to digestive issues like gas, bloating, or even diarrhea.
Who Should Eat Plums?
Plums are especially beneficial for:
- People with constipation: Due to their high fiber and sorbitol content.
- Individuals with high blood pressure: Due to their potassium levels.
- Those trying to lose weight: They are low in calories and filling.
- Women over 50: Helpful for bone density and menopausal symptoms.
- Athletes: Good source of quick energy and electrolytes.
- Vegetarians and vegans: A natural source of iron, potassium, and vitamin C.
Who Should Not Eat Plums?
Although healthy for most, some individuals should limit or avoid plums:
- People with kidney disease: Due to the risk of high potassium.
- Those with plum allergies: Should strictly avoid consumption.
- People prone to kidney stones: Oxalates in plums can increase risk.
- Individuals with irritable bowel syndrome (IBS): Sorbitol may trigger symptoms.
- Diabetics: Should moderate intake due to sugar content, especially dried plums.
- Infants under 1 year: Not recommended due to potential choking hazard and high fiber.
Best Time to Eat Plums
Plums can be eaten at any time of day, but consuming them as a mid-morning or afternoon snack is a great way to benefit from their natural sugars and fiber.
The best time to eat plums largely depends on your health goals, but here are a few guidelines:
1. Morning (empty stomach or with breakfast):
Eating plums in the morning helps kickstart your metabolism and provides natural sugars and fiber that can keep you energized and full longer.
2. Mid-morning or afternoon snack:
Plums are a great option for a healthy, low-calorie snack between meals. They help curb cravings and maintain stable blood sugar levels.
3. Before a workout:
The natural sugars in plums provide quick energy, making them a good pre-workout fruit when eaten 30–60 minutes before exercise.
4. After a meal (in moderation):
If you have good digestion, plums can be a light and refreshing dessert. Just avoid overeating, as too much fiber after a meal might cause bloating.
5. Avoid at night (especially in large quantities):
Plums have mild laxative effects and may cause digestive discomfort in some people if eaten close to bedtime.
Final Thoughts
Plums are more than just a delicious fruit—they are a nutritional powerhouse packed with fiber, antioxidants, vitamins, and minerals. They support digestion, boost immunity, enhance skin and bone health, and may even protect against chronic diseases. However, moderation is key. While beneficial in many ways, overconsumption or existing health conditions can make plums less suitable for certain individuals.
Incorporating 2 to 3 fresh plums or 4 to 5 prunes into your diet can be a simple, flavorful way to improve your health—just be sure to listen to your body and consult a healthcare provider if you have any concerns.
FAQ’s
Are plums good for weight loss?
Yes, plums are low in calories and high in fiber, which can help you feel full longer and support weight management when eaten in moderation.
Can diabetics eat plums?
Plums have a low glycemic index and may be included in a diabetic diet in controlled portions. However, dried plums (prunes) have more sugar and should be eaten in moderation.
Are prunes the same as plums?
Prunes are dried plums, typically made from a specific variety of plum called European plums. They have a more concentrated sugar and fiber content.
Can I eat plum skin?
Yes, plum skin is edible and rich in antioxidants and fiber. Washing thoroughly before eating is recommended.
How many plums can I safely eat in a day?
Most people can safely eat 2–3 fresh plums or 4–5 prunes per day. Overeating may cause digestive discomfort.
Are plums safe for children?
Yes, plums can be a healthy snack for children. However, ensure they are pitted and cut into small pieces to prevent choking.
Can plums cause gas or bloating?
Yes, especially if eaten in excess. Their fiber and sorbitol content may lead to gas, bloating, or diarrhea in some individuals.
Do plums help with constipation?
Yes, plums and especially prunes are known for their natural laxative properties and can help relieve constipation.
Are plums safe to eat during pregnancy?
Generally, yes. Plums can offer essential nutrients during pregnancy. However, excessive intake may cause digestive issues, so moderation is key.
Also Read: