Plums are a nutritious fruit that have been enjoyed for centuries. Plum juice made from fresh or dried plums offers many potential health benefits. Here is an overview of what drinking plum juice does in the body.
Nutrients in Plum Juice
Plums and plum juice are low in calories but contain a variety of vitamins, minerals and antioxidants. Some of the main nutrients found in plum juice include:
- Vitamin C – boosts immunity and acts as an antioxidant.
- Vitamin K – important for blood clotting.
- Potassium – helps control blood pressure.
- Copper – required for red blood cell production.
- Vitamin A – supports vision, growth and immunity.
- Anthocyanins – antioxidants that may help protect cells.
The exact nutrient profile can vary depending on the type of plum, but most plum juice is high in vitamin C and antioxidants.
Blood Sugar Control
Drinking plum juice may modestly improve blood sugar control. Plums have a low glycemic index, meaning they do not cause large or rapid spikes in blood sugar levels compared to other high-carb foods.
In one study in people with diabetes, consuming plum juice with breakfast lowered post-meal blood sugar levels compared to water or apple juice (1).
Animal studies also demonstrate the ability of plums and plum juice to reduce markers of high blood sugar, insulin resistance and inflammation (2, 3).
The combination of antioxidants, fiber and polyphenols in plum juice appear to be involved in its beneficial effects on blood sugar management.
Digestion and Regularity
Drinking plum juice may aid digestion and promote regular bowel movements. Prunes and prune juice are commonly used as home remedies for constipation.
Plums contain sugars called sorbitol and isatin that have natural laxative effects by drawing water into the intestines. They also provide fiber, which adds bulk.
One study found that eating six prunes per day increased stool frequency and softened stool consistency more effectively than psyllium fiber supplements (4).
Plum juice contains the same constipation-relieving compounds and can provide a tasty, convenient way to promote regularity.
Heart Health
Some research indicates that plum juice may benefit heart health in several ways.
Studies demonstrate that plums and plum juice may (5, 6, 7):
- Reduce systolic blood pressure by 6–7 points in people with mild hypertension.
- Lower LDL (bad) cholesterol levels by 7–23%.
- Raise HDL (good) cholesterol levels by 4–12%.
Additionally, plum juice is high in potassium, which helps control blood pressure. The antioxidants in plum juice, including anthocyanins and chlorogenic acids, can also improve circulation and blood vessel function.
Osteoporosis Prevention
Drinking plum juice daily may help maintain bone mineral density and reduce the risk of osteoporosis.
Plums are an excellent source of boron and potassium, which help retain calcium in bones. They also provide vitamin K, which is involved in bone metabolism (8).
Animal studies indicate that supplementing with prunes increases bone mineral density and may guard against bone loss from osteoporosis (9, 10).
While prunes are most often researched, plum juice likely provides similar benefits due to its similar nutrient profile.
Anti-Inflammatory Effects
The antioxidants in plum juice, especially anthocyanins, have anti-inflammatory properties. Inflammation is involved in nearly all chronic diseases.
Test-tube studies demonstrate that plum extracts inhibit the production of inflammatory chemicals called cytokines. This effect is attributed to the high anthocyanin content (11).
Drinking plum juice regularly as part of a healthy diet may help lower inflammation and protect against inflammatory conditions.
Nutrient Absorption
Plum juice may improve the absorption of important minerals like iron and magnesium.
It’s high in vitamin C, which enhances non-heme iron absorption. Prunes are able to bind iron in the digestive tract for improved absorption (12).
Plums also contain organic acids like citric and malic acids that have been shown to increase magnesium solubility and absorption in animal studies (13).
By providing vitamin C, fiber and organic acids, plum juice may benefit iron, magnesium and other mineral absorption.
Potential Downsides
While plum juice has many potential wellness benefits, there are some downsides to consider:
- High in sugar. Plums are a high-sugar fruit. Drinking too much juice can lead to excess calories and blood sugar spikes.
- May cause diarrhea. Prunes are used for their laxative effect, so drinking too much plum juice may cause loose stools or diarrhea.
- Contains oxalates. People prone to kidney stones may want to limit foods high in oxalates like plums.
Enjoy plum juice in moderation as part of an overall healthy diet. Keep intake to a 1/2–1 cup (4–8 ounces) portion per day.
Plum Juice vs. Prune Juice
Plum juice can be made from fresh plums or prunes (dried plums). Here’s how they compare:
| Plum Juice | Prune Juice |
|---|---|
| Made from fresh plums | Made from dried plums (prunes) |
| Milder, juicier taste | Richer flavor, less juice content |
| Higher water content | Higher natural sugar content |
| Less processing | Goes through dehydration and rehydration |
| More versatile in cooking and baking | Most often consumed as juice |
Both provide similar health benefits and can be used interchangeably in recipes.
How to Make Plum Juice at Home
It’s easy to make fresh plum juice at home with just plums, water and a blender. Try this simple recipe:
Ingredients
- 3 cups pitted and chopped plums
- 2 cups water
- Lemon juice to taste (optional)
- Honey or stevia to taste (optional)
Instructions
- Wash and pit plums. Cut into chunks.
- Add plums and water to blender. Blend until smooth consistency is reached.
- Strain blended plum mixture through a fine mesh sieve, cheesecloth or nut milk bag.
- Press juice through strainer to extract as much liquid as possible.
- Add lemon juice and sweetener if desired. Mix well.
- Store plum juice in the fridge for 3–5 days.
For added flavor, try blending in grapes, strawberries, ginger or vanilla.
Plum Juice vs. Prune Juice: Which Is Healthier?
Both plum juice and prune juice have nearly identical nutrition profiles and provide the same benefits. Prune juice is simply made from dehydrated plums.
However, plum juice made from fresh plums contains more water and may be slightly lower in natural sugars. It also undergoes less processing compared to commercial prune juice.
For these reasons, fresh plum juice may be healthier in some regards but prune juice makes a great option as well.
Precautions
Some people may need to exercise caution with plum juice:
- Blood sugar issues – Plum juice contains natural sugars that can spike blood sugar levels.
- Diarrhea or IBS – The sorbitol in plums can exacerbate diarrhea.
- Kidney stones – People prone to oxalate kidney stones should watch their intake of plums.
- Allergies – Plums belong to the same family as peaches, cherries, almonds and apricots.
Additionally, grapefruit juice may affect the metabolism of certain medications. Speak with a doctor about potential interactions.
The Bottom Line
Plum juice made from fresh plums or prunes offers an array of vitamins, minerals and phytonutrients that provide many possible health benefits. Drinking a small glass per day may help manage blood sugar, improve digestion, support heart and bone health, reduce inflammation and increase absorption of key minerals.
However, plum juice is high in natural sugar, so it’s best to stick to a 1/2–1 cup serving per day and pair it with protein or healthy fats to blunt blood sugar spikes.
Overall, when enjoyed in moderation, plum juice can be a nutritious addition to a healthy, balanced diet.
