The Health Effects of Eating Plums Daily

Juicy, colorful, and naturally sweet, plums are far more than just a tasty summer snack. These small stone fruits, closely related to cherries and peaches, are nutritional powerhouses with a wide array of health benefits. When eaten regularly especially with the skin intact plums can support digestion, reduce inflammation, and may even help protect your heart and bones.

Here’s what science says happens to your body when you incorporate plums into your diet regularly.

1. You May Experience Smoother Digestion

One of the most well-known benefits of plums is their ability to help alleviate constipation. This is thanks to their high fiber content, especially in the skin. Skipping the peeling step when eating fresh plums ensures you get the full digestive benefit.

Dried plums (aka prunes) are even more effective offering nearly 7 grams of fiber per 100 grams, which is over 25% of the recommended daily intake for women.

2. Your Body Gets a Nutrient Boost

Plums are surprisingly nutrient-dense for their size. In addition to fiber, they provide:

• Vitamin C – important for immune health and skin repair

• Vitamin K – helps with blood clotting and bone strength

• Potassium – supports heart and nerve function

• B vitamins – help the body convert food into energy

• Omega-6 fatty acids and essential amino acids in trace amounts

Including plums as part of your regular fruit intake can support your overall nutrition without spiking your blood sugar (a medium plum contains about 7 grams of sugar).

3. They May Help Calm Inflammation

Some species of plums contain anti-inflammatory compounds like resveratrol and isoflavones, primarily found in the peel and pulp. Chronic inflammation is linked to conditions such as heart disease, arthritis, and certain cancers, so regularly eating foods that help combat inflammation is a proactive choice for long-term health.

4. You Could Strengthen Your Bones

Catechin, an antioxidant found in certain plum species, has shown promising anti-osteoporosis effects in lab studies. While more research is needed in humans, these findings suggest that plums may support bone density and strength, particularly when paired with other nutrients like calcium and vitamin D.

5. Your Cholesterol May Improve

Emerging evidence shows that dried plums may help lower LDL (bad) cholesterol, particularly in individuals with existing health conditions or poor lipid profiles. A 2024 review noted that these cholesterol-lowering effects were most significant in dried (rather than fresh) plums, which are often easier to include in your routine as a portable snack or in baked goods.

6. You May Support Heart Health

By lowering LDL cholesterol and providing caffeine and chlorogenic acid (especially in the Terminalia ferdinandiana variety), plums may also protect against cardiovascular disease. Animal studies have shown that plum pulp can improve heart health markers, though human studies are still limited.

7. You’re Giving Your Body More Antioxidants

Plums are rich in antioxidants like gallic acid, neochlorogenic acid, and anthocyanins, which fight oxidative stress and help protect your cells from damage. This antioxidant power contributes to their anti-cancer properties, observed in lab studies.

For example, plum extracts have shown the ability to inhibit the growth of colon, cervical, breast, and liver cancer cells in lab environments. While this is far from conclusive evidence, it's a compelling area of ongoing research.

How to Add More Plums to Your Diet

To get the most out of plums, try incorporating them in a variety of ways:

• Snack on fresh plums (with the skin!)

• Add sliced plums to yogurt or oatmeal

• Bake them into whole-grain muffins or crisps

• Use dried plums in salads or as a sweetener in smoothies

• Try plum chutney or sauces for a tangy addition to grilled meats

Whether you prefer them fresh or dried, plums are an easy, delicious way to infuse your diet with fiber, vitamins, and protective plant compounds.

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