Prunes and prune juice are both made from dried plums, which are known for their ability to relieve constipation. Many people wonder if drinking prune juice provides the same benefits as eating whole prunes. In this article, we’ll examine the similarities and differences between prunes and prune juice to help you decide which is better for your health needs.
Nutritional Content
First, let’s look at the nutritional profiles of prunes versus prune juice.
| Nutrient | Prunes (dried plums) | Prune juice |
|---|---|---|
| Calories | 240 per 1 cup | 182 per 8 oz |
| Total carbohydrates | 63g per 1 cup | 45g per 8 oz |
| Dietary fiber | 7g per 1 cup | 2g per 8 oz |
| Sugars | 38g per 1 cup | 30g per 8 oz |
| Protein | 3g per 1 cup | 1g per 8 oz |
| Potassium | 740mg per 1 cup | 707mg per 8 oz |
| Magnesium | 41mg per 1 cup | 24mg per 8 oz |
As you can see, prunes contain more calories, fiber, protein, magnesium and other nutrients than prune juice. However, prune juice still provides a good amount of potassium, carbohydrates and calories.
Fiber Content
One of the biggest differences between prunes and prune juice is their fiber content. Prunes are an excellent source of dietary fiber, containing 7 grams per 1 cup. Meanwhile, prune juice has about 2 grams of fiber per 8 oz serving.
Fiber is crucial for healthy bowel movements. It adds bulk to stools and helps keep waste moving smoothly through the digestive tract. The higher fiber content in prunes makes them more effective than prune juice for relieving constipation in most people.
Sorbitol
Prunes and prune juice both contain a sugar alcohol known as sorbitol. This compound has natural laxative effects in the body. When you ingest sorbitol, it draws water into the large intestine, softening stools and stimulating bowel movements.
Prunes are richer in sorbitol than prune juice. Sorbitol content:
- Prunes: 14-15 grams of sorbitol per 100 grams
- Prune juice: 6-7 grams of sorbitol per 100 grams
The higher sorbitol levels help explain why prunes tend to be more effective than prune juice for relieving constipation.
Glycemic Index
The glycemic index (GI) measures how quickly foods raise blood sugar levels. Low GI foods (under 55) cause a gradual rise, while high GI foods (over 70) lead to spikes.
Prunes have a low GI of 29, making them a diabetes-friendly food. The natural sugars in prunes are absorbed slowly thanks to the fiber, which prevents blood sugar spikes.
In contrast, prune juice has a high GI of 73. Without the fiber found in whole prunes, the natural sugars in prune juice are absorbed rapidly into the bloodstream.
For people with diabetes or blood sugar regulation issues, prunes are the better choice over prune juice because of the lower glycemic impact.
Calorie Density
Prunes contain more calories per gram than prune juice. The calorie density comparisons are:
- Prunes: 2.4 calories per gram
- Prune juice: 1.1 calories per gram
This makes prunes more filling and satisfying. The extra fiber also slows digestion, allowing prunes to curb appetite.
Meanwhile, prune juice is lower in calories so it may seem like the better option for weight loss. However, the lack of fiber and nutrients don’t provide lasting fullness. Overall, prunes are the better choice for supporting weight management.
Taste and Texture
Prunes and prune juice also differ in taste and texture:
- Prunes – naturally sweet with a chewy, sticky texture
- Prune juice – dominantly sweet flavor with a thin, juicy texture
Some people dislike the texture of whole prunes. So for these individuals, prune juice may be more appealing and easier to consume.
However, others enjoy the taste and mouthfeel of fiber-rich prunes. Prunes also offer more nutritional benefits than drinking straight juice.
Cost Comparison
When comparing prices, prunes are typically more expensive per ounce than prune juice. But prunes provide more nutrition and fullness satisfaction per calorie.
Here’s how the costs break down:
- Prunes: Approximately $0.20 per ounce
- Prune juice: Approximately $0.15 per fluid ounce
Although prune juice is usually cheaper, the extra fiber, nutrients and fullness factor of whole prunes can make them worth the slightly higher price for some consumers.
Ease of Use
In terms of convenience, prune juice requires little to no prep and can be drank straight from the bottle. Prunes need to be washed and portioned out.
However, you can buy prunes pre-washed and portioned into single-serve containers. This minimizes any prep work.
Overall, prune juice offers greater convenience as an on-the-go option. But pre-packaged prunes now provide similar ease of use.
Potential Downsides
Both prunes and prune juice are safe, natural products for most people. However, there are some potential downsides to consider:
- Prunes are high in natural sugars. Those with diabetes or blood sugar concerns may need to limit portions.
- Some people dislike the flavor and texture of whole prunes.
- Prunes contain oxalates so should be avoided by those with kidney problems or gout.
- Prune juice is lower in nutrients than whole prunes.
- Drinking large amounts of prune juice can cause diarrhea due to the high sorbitol content.
Overall, both foods are considered safe when consumed in moderation. But it’s best to avoid overdoing it with either prunes or prune juice.
The Verdict
Based on the evidence, prunes appear to be the healthiest choice over prune juice for relieving constipation and providing overall nutrition. Here’s a quick summary:
- Prunes contain more fiber, which stimulates bowel movements.
- Prunes have more sorbitol, which draws water into the colon.
- Prunes are lower on the glycemic index, making them a better choice for diabetes.
- Prunes offer more nutrients like magnesium, potassium and protein.
- The calories in prunes come with fiber, which promotes fullness.
For these reasons, nutrition experts recommend prunes as the most effective and nutritious remedy for constipation. Prune juice can provide a comparable laxative effect, but whole prunes appear to work better for most people.
Of course, personal preference plays a role too. Those who strongly dislike the texture or taste of prunes may prefer prune juice. Either option can help get things moving again when you’re backed up.
To maximize the nutritional benefits, try eating a few prunes first and then follow up with a small glass of prune juice if needed. This provides a satisfying dose of fiber, nutrients and fluids.
Aim for moderation with both foods rather than overdoing it. About 1/4-1/2 cup of prunes or 4-8 oz of juice is often enough to ease constipation. Slowly increase your intake if needed to find the right amount that works for your body.
Conclusion
Prunes and prune juice offer similar constipation relief with some key differences. Thanks to more fiber, sorbitol and nutrients, prunes appear to be the overall healthier and more effective option. But prune juice can offer a convenient and tasty alternative, especially when you’re on the go.
To get the best of both worlds, try combining a small portion of fiber-rich prunes followed by 4-8 oz of prune juice as needed. This double punch provides fiber, fluid and natural laxatives to get your digestive system moving smoothly again.
So while prune juice isn’t quite equal to eating whole prunes, both foods can be used synergistically to maximize relief from constipation.
