Besides their laxative effect, can prunes help prevent
osteoporosis and colon cancer? Can
they help with weight loss? Read
on.
Osteoporosis – Studies form Florida State University,
published in the British Journal of Nutrition, showed that in rats subjected to
treatments that produced osteoporosis, prunes in the diet were able to reverse
bone loss. In a human study, a
group of post-menopausal women was given 100 grams of prunes per day (about 10
prunes) and a comparison group was told to consume 100 grams of dried
apples. After 12 months, the group
eating the prunes had significantly higher bone mineral density in the ulna (an
arm bone) and spine. Authors of
the study said that prunes are able to suppress bone breakdown, which tends to
exceed new bone growth as people age.
This effect may be due to good levels of the mineral boron in
prunes. Other foods high in boron
are plums, grapes, avocados almonds and peanuts.
Laxative Effect – Prunes are well known for their
ability to help with constipation.
They are a safe laxative for most people. This is due to their fiber and
high sorbitol content, which retains fluid in the intestines. Sorbitol is a natural sugar found in
many fruits. It is metabolized
relatively slowly, so that prunes do not cause a rapid rise in blood
sugar. Many people with diabetes
can eat them in moderation (but check with your health care provider).
Colon Cancer – Research from Texas A&M University
and the University of North Carolina has shown that prunes can positively
affect gut bacteria (the microbiome) and help to reduce the risk of colon
cancer. There are trillions of bacteria in the intestinal tract – more than 400
individual species have been identified.
Disruptions to the microbiome are involved in intestinal inflammation,
which can promote the development of colon cancer. Prunes contain antioxidant
compounds that can neutralize free radicals that damage DNA. In a rat study on colon cancer
antecedents, rats fed with prunes (and their regular chow!) showed
significantly reduced numbers of precancerous changes in the intestinal walls
compared to a control group.
Weight Loss – Research by the University of Liverpool
found that eating prunes as part of a weight loss diet helped in weight
control. 100 overweight or obese
men and women were tested for 12 weeks.
Half the subjects were given about 14 prunes per day along with their
diet, and the other half got advice on healthy snacks. The group that ate prunes lost 4.4
pounds and an inch from their waist.
The control group lost 3.5 pounds and .7 inches from the waist. Also, the group eating prunes
experienced greater feelings of fullness during the weight loss diet. The diets were matched for calories.
Prunes are now called dried plums by some nutritionists, and
prune makers, because of their negative image as a medicinal food for the
elderly. Additionally, some people
don’t like their taste, and may need to disguise them in shakes and
stir-fries. The benefits listed in
this column may change these views.
If you have colon cancer in your family, or are eating a diet high in
red or processed meat, if you have osteoporosis in your family, or have low
bone density yourself, you may want to give prunes a chance.
Sadja Greenwood, MD, MPH past issues on this blog
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