6 Effects of Drinking Plum Juice, Says a Dietitian – Eating This Isn’t

Prune juice is a beloved nutrient when you have constipation, thanks to the natural sorbitol (a type of sugar) found in this fruit. But relying on naturally sweet juice can do a lot more to your health than just help you become number two when your body needs more support in this department.

According to the Centers for Disease Control and Prevention, nearly 90% of Americans do not meet their needs for fruits and vegetables, leaving a large group of people vulnerable to facing potential nutrition gaps. And since the Dietary Guidelines for Americans recognizes that 100% fruit juice, such as prune juice, provides essential nutrients and hydration, including prune juice in a healthy diet can help people meet their portion of fruit as long as half the recommended amount of fruit on Less still comes from whole fruit rather than juice options.

Plum juice is not just an easy way to introduce some fruit into your diet. Popular with expectant moms, seniors, and other groups who need a little extra help in the bathroom department, this drink is packed with key nutrients that support our overall health.

Specifically, one 8-ounce serving of Sunsweet Amaz! n Prune Juice contains:

  • 4 grams of fiber
  • 0 grams of fat
  • 8% DV Magnesium
  • 10% DV Potassium
  • 2% daily value of iron

So, if you are a fan of prune juice and choose to drink it frequently, here are some of the side effects you can expect to experience. Read on, and for more information, don’t miss the best juice to drink for a long life, says the nutritionist.

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Unlike prunes, prune juice can be fiber-free due to filtering before bottling, depending on the brand you choose. But a lack of fiber shouldn’t stop you from looking at prune juice as a solution to constipation.

Prune juice naturally contains sorbitol, a sugar-like substance similar to glucose. But unlike glucose, which is quickly absorbed by the body, sorbitol is absorbed slowly. This feature of slow absorption allows sorbitol to increase the moisture content of the stool, which ultimately leads to an easier passage for bowel movements.

Results from a study published in Critical Reviews in Food Science and Nutrition 25 grams of sorbitol has been shown to be an effective dose when a laxative effect is desired. Since one serving of prune juice contains 10.5 grams of sorbitol, consuming a cup in your daily habits can help you meet that effective dose in a simple way.

Doctor showing the patient's bones
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While there is ample data showing that eating prunes in the form of a whole fruit can support bone health in some populations, it is reasonable to assume that the same effect would be true if a person sipped prunes in juice form. After all, when you drink prune juice, you’re taking in many of the same bone-health-supporting nutrients you get when you eat prunes, including vitamin K, boron, and magnesium. However, data focusing on the effects of drinking prune juice is needed before we can definitively say that drinking prune juice offers similar benefits to our bones as eating 5-6 prunes.

Since drinking prune juice doesn’t carry much (if any) risks, including this juice in your diet shouldn’t get in the way of your quest for healthy bones!

RELATED: Dietitian Says Worst Eating Habit Speeds Bone Loss

Peaches and juice
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Plum juice is a natural source of several immune-boosting nutrients, including vitamin C and zinc. Although other juices will provide more benefits for your immune health, drinking prune juice will help you meet your quota of some key nutrients that may help prevent disease. Plus, prune juice can help people maintain proper hydration—another important factor when it comes to immune health.

A woman with diabetes takes a blood sample with a lancing device at home.
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Fruit juice is often vilified when people focus on managing their blood sugar. And while it’s true that fruit-flavored “drinks” and balanced blood glucose levels don’t go hand in hand, choosing 100% prune juice may not be as bad for your blood sugars as you think. Because of the sorbitol in this juice, the sugars are not absorbed as quickly as candy or other options that lead to a spike in blood sugar once ingested. And with a glycemic index as low as 29, including 100% prune juice in an overall healthy diet, it can be a reasonable choice for those who want to control their blood sugar.

Related: The 6 Best Fruits for Blood Sugar – Ranked!

Peaches and juice
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People usually jump at any opportunity to lower their risk of developing hemorrhoids, because experiencing those pesky swollen veins in the end points of the digestive system is something no one wants to try. While there are different causes of hemorrhoids, data shows that some of the common culprits of an increased risk of developing hemorrhoids include constipation and prolonged pressure in the shower. Thanks to the sorbitol in prune juice that may counteract both causes, drinking prune juice may be an effective tool in your diet that reduces the risk of hemorrhoids.

blood pressure
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Between the antioxidants, potassium, and soluble fiber that prune juice provides, it’s no wonder why drinking this juice may lead to heart-healthy benefits. One study that evaluated people with high blood pressure who drank prune juice or ate whole prunes found that participants experienced lower blood pressure. Additionally, a number of studies have shown an association between low potassium intake and increased blood pressure as well as an increased risk of stroke. Since prune juice is a source of potassium, including it as part of your heart-healthy diet can help you meet your potassium quota and help keep your index in shape.

Lauren Munker MS, RDN, LD, CLEC

Lauren Manaker is a registered dietitian, book author, and award-winning recipe developer who has been in business for nearly 20 years. Read more about Lauren