Plums: A superfood for digestive health and beyond

07/04/2025 / By Laura Harris

Plums (especially prunes) are rich in fiber and sorbitol, a natural laxative, making them effective for treating chronic constipation and irritable bowel syndrome.
Studies show plums can help reduce bone loss and lower LDL cholesterol, supporting bone density and cardiovascular health.
High in antioxidants like anthocyanins and ursolic acid, plums can protect against oxidative stress and interfere with cancer cell growth.
Purple plums have a cooling effect, aiding liver function and hydration, while yellow plums are slightly warming. However, they should be avoided by those with stomach ulcers due to their acidity.
Enjoyed fresh, dried or cooked, plums enhance both sweet (pies, jams) and savory (chutneys, glazes) dishes. Their color can be intensified with lemon juice when cooking.

Plums are more than just a sweet and juicy fruit – they are a nutritional powerhouse with a rich history and a wide range of health benefits. Whether eaten fresh, dried or incorporated into recipes, plums offer a wealth of vitamins, minerals and antioxidants that can support digestion, immunity and overall well-being.

History of plums

Plums (Prunus domestica) belong to the rose family, which also includes cherries, peaches and almonds. They are believed to have originated in China over 2,000 years ago and later spread to Europe and other parts of the world.

Greek writers noted that cultivated plums were initially imported from Syria, and the Romans later introduced them to northern Europe. Their presence in Europe was further reinforced in the 12th century when Crusaders brought plum trees back from Syria.

By the 17th century, European settlers had transported plums to North America, where Spanish missionaries and English colonists helped establish them in the western and eastern regions. Over time, plums became a dietary staple, consumed fresh or dried.

Today, there are over 2,000 cultivated plum varieties that differ in size, shape and color – from small cherry-like fruits to larger peach-sized ones, in shades of red, purple, yellow and green.

Nutritional benefits of plums

Plums are packed with essential nutrients, making them a standout superfood. Here’s a breakdown of their key benefits:

High in fiber for digestive health

A 3.5-ounce (100 grams, g) serving of fresh plums provides 1.4 g of dietary fiber, which aids digestion, prevents constipation and supports a healthy gut microbiome. Dried plums (prunes) contain even more fiber, offering up to 7 g per serving, making them a natural remedy that supports bowel regularity.

Rich in antioxidants

Plums contain powerful phenolic compounds, including anthocyanins (which give them their vibrant color), quercetin and chlorogenic acid. These antioxidants help neutralize free radicals, reduce oxidative stress and can lower the risk of chronic diseases like heart disease and cancer. (Related: Studying the anticancer potential of the common plum.)

Excellent source of vitamin C

A single medium-sized plum provides about 10 percent of the daily vitamin C requirement. Vitamin C strengthens the immune system, promotes collagen synthesis for healthy skin, and enhances iron absorption.

Provides essential vitamins and minerals

Plums provide essential vitamins and minerals, such as potassium for blood pressure regulation, vitamin K for bone health and blood clotting, iron for oxygen transport and B vitamins (B1, B2, B6) for supporting energy metabolism.

Low glycemic index (GI)

Despite their natural sweetness, plums have a low GI (around 40), meaning they release sugar slowly into the bloodstream, making them a smart choice for blood sugar management and diabetes-friendly snacking.

Plums are highly nutritious, but conventionally grown varieties may contain harmful pesticide residues.

According to the Environmental Working Group (EWG), plums rank moderately for pesticide contamination, with chlorpyrifos (banned in some countries but still used elsewhere), imidacloprid (a neonicotinoid linked to bee decline) and pyrethroids (used for insect control) often detected in conventionally grown plums. Although plums are not typically high in heavy metals, soil contamination with lead or cadmium can be an issue in polluted areas.

To minimize exposure to these toxic chemicals, always choose organic plums as they are grown without synthetic pesticides. If organic options are not available, thoroughly washing or peeling conventional plums can help reduce residues, though some pesticides may still persist due to absorption from contaminated soil and water.

Culinary uses of plums

Plums are incredibly versatile and suits both sweet and savory dishes. Here are some delicious ways to enjoy plums:

Fresh plums

Eat raw as a snack
Add to fruit salads, yogurt or oatmeal

Baked goods

Plum cake – A classic European dessert
Plum tarts and pies – Perfect for summer baking

Savory dishes

Plum chutney – Pairs well with cheese and grilled meats
Plum-glazed pork or duck – Dish with a sweet-tart flavor

Dried plums (prunes)

Prune juice – A natural digestive aid
Stewed prunes – Great for gut health

Preserves and jams

Plum jam – A delicious spread for toast or pastries
Pickled plums – A tangy condiment for Asian dishes

Plums are a nutrient-dense, antioxidant-rich fruit that supports digestion, immunity and heart health. Whether you enjoy them fresh, dried or cooked, plums offer a delicious way to boost your nutrient intake.

This story is not medical advice and is not intended to treat or cure any disease. Always consult with a qualified naturopathic physician for personalized advice about your specific health situation or concern.

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