The best time to eat prunes for digestion, energy, and weight loss
When it’s best to eat prunes and why (photo: Freepik)
Prunes are a rich source of antioxidants and fiber. Experts say that timing your prune intake can boost digestion and support weight loss, Verywell Health reports.
Best time to eat prunes for weight loss
Having prunes as a snack or before a meal may help with weight loss. Prunes can increase feelings of fullness, potentially reducing overall calorie intake. This leads to smaller portions during subsequent meals.
A study published in Nutrition Bulletin found that replacing typical snacks with prunes helped control appetite, resulting in modest reductions in body weight and waist circumference.
When to eat prunes for better digestion
According to Clinical Nutrition, prunes have a natural laxative effect, improving bowel movement frequency, stool volume, and overall gut function.
Many people prefer to eat prunes earlier in the day to minimize potential nighttime discomfort, as they can increase bowel movements and cause gas.
The digestive benefits come from sorbitol, a natural sugar that draws water into the intestines to aid bowel movements.
Best time to eat prunes for energy
Advances in Nutrition notes that the best time to eat prunes for energy is in the afternoon.
Prunes contain a mix of simple and complex carbohydrates and have a low glycemic index, providing steady energy without sharp spikes in blood sugar.
Fiber, sorbitol, and polyphenols in prunes help maintain stable energy levels, preventing sudden drops in blood sugar.
Nutritional content
According to the USDA, one pitted prune (9.5 g) contains:
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Calories: 23
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Water: 3 g
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Carbohydrates: 6 g
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Fiber: 1 g
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Fat: 1 g
Ways to add prunes to your diet
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As a salad topping
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As a sweet treat instead of dessert
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Blended into smoothies for natural sweetness
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Added to baked goods as a natural sweetener
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As a snack
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Mixed into oatmeal, yogurt, or cottage cheese
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Used as a natural sweetener in sauces, such as tomato or barbecue
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