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Unveiling The Benefits Of Prune Juice For Health & During Pregnancy And Side Effects To Consider
Unveiling The Benefits Of Prune Juice For Health & During Pregnancy And Side Effects To Consider
Health
Published on: 26-Apr-2024
10 min read
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Anushka Tripathi
Unveiling The Benefits Of Prune Juice For Health & During Pregnancy And Side Effects To Consider
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Prune juice is like nature's gift for your gut. Prunes, derived from the Prunus domestica tree, come in various delicious varieties, including French plums, Italian prune plums, and Stanley plums. In India, plums are primarily cultivated in the cooler regions of the Himalayas, particularly Himachal Pradesh, Kashmir, and the northeastern states.
Prunes have been a staple in traditional medicine practices worldwide for centuries. From their use as a natural laxative in ancient Greece to their incorporation into European folk remedies, prunes have a long history of being valued for their medicinal properties. It is not just tasty but also loaded with many good nutrients for the human body. Think of it as your digestive system's best friend. The benefits of prune juice are that it is full of fibre, which keeps things moving smoothly in your belly.
This blog dives deep into the world of prunes, exploring the latest research on the potential health benefits of prune juice, its specific advantages during pregnancy, and any possible side effects to consider. Keep reading the blog to explore more about the benefits of prune juice.
Table Of Contents
Health Benefits Of Prune Juice
Benefits Of Prune Juice During Pregnancy
Does Prune Juice Detox Your Body?
What Are The Side Effects Of Prune Juice?
Zero-Sugar Prune Juice For Constipation
Dietitian’s Recommendation
The Final Say
FAQs
References
Health Benefits Of Prune Juice
Prune juice packs a punch when it comes to health benefits. Let us discuss the health benefits of prune juice mentioned below:
1. Provides Abundant Fibre
Prune juice is like a superhero for your digestive system; its secret weapon is its fibre content. It is rich in soluble fibre as well as insoluble fibre. When you drink prune juice, the insoluble fibre bulks up your stools, making them softer. This makes it easier for your body to pass them, which can be a game-changer if you are struggling with constipation or irregular bowel movements.
2. Nourishes Gut Microbiome
The soluble fibre in prune juice also acts as a prebiotic, like fertiliser, for the good bacteria in your gut. These friendly microbes love to chow down on soluble fibre, producing beneficial compounds that keep your gut happy and healthy. A balanced gut microbiome is linked to better digestion, immune function, and mood regulation.
3. Enhances Bone Strength
The benefits of prune juice include the presence of vitamin K and manganese, two essential nutrients for bone health. Vitamin K helps with bone metabolism, which means it helps your body build and repair bone tissue.
Meanwhile, manganese supports the formation of bone mass, which is crucial for maintaining bone strength and density. Sipping on prune juice regularly could help keep your bones strong and resilient.
4. Protects Heart Health
One of the critical benefits of prune juice is potassium, a mineral that plays a vital role in regulating blood pressure. By helping your body maintain a healthy balance of sodium and potassium, prune juice can help keep your blood pressure in check, reducing your risk of heart disease and stroke.
Plus, the soluble fibre in prune juice can help lower LDL cholesterol levels, the "bad" cholesterol that can clog up your arteries and increase your risk of heart problems.
5. Boosts Antioxidant Power
The benefits of prune juice include the presence of antioxidants, molecules that help neutralise harmful free radicals in your body. Free radicals are the body's harmful components, which can cause oxidative stress and cell damage. They are linked to ageing and many chronic diseases, including heart disease and cancer. The antioxidants in prune juice, including phenolic compounds and vitamin C, swoop in to save the day by mopping up these free radicals and keeping your cells healthy and happy.
6. Aids In Blood Sugar Control
If you are watching your blood sugar levels, prune juice might be your new best friend. The soluble fibre in prune juice helps slow down sugar absorption in your bloodstream, preventing spikes and crashes in your blood sugar levels. This can be especially beneficial for people with diabetes or insulin resistance, as it helps promote more stable blood sugar control throughout the day.
7. Assists In Weight Management
Last but not least, prune juice's benefits make it a helpful ally if you are trying to manage your weight. Its high fibre content and relatively low-calorie count can help you feel fuller for longer, reducing the likelihood of overeating or snacking between meals. Plus, the natural sweetness of prune juice can satisfy your sweet tooth without derailing your diet.
Also Read: Shamam Juice: Benefits And Its Side Effects
Benefits Of Prune Juice During Pregnancy
Here are some of the surprising benefits of Prune Juice during pregnancy that you must know:
Eases Pregnancy Discomfort |
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Gives Nutrient Boost |
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Helps To Stay Hydrated |
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Bolsters Vascular Health |
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Provides Natural Energy Boost |
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Also Read: Bel Juice: 6 Health Benefits And Recipe
What Are The Side Effects Of Prune Juice?
Along with the various benefits of prune juice, it can lead to side effects if taken excessively. These potential side effects include:
Diarrhoea
Prune juice contains natural laxatives like sorbitol and fibre, which can stimulate bowel movements. Drinking large amounts of prune juice may result in diarrhoea, especially for individuals sensitive to these laxative effects.
Gas and Bloating
The fibre and sugar alcohols in prune juice can ferment in the gut, causing gas and bloating, particularly for those unaccustomed to high-fibre foods or with digestive issues like irritable bowel syndrome (IBS).
Abdominal Discomfort
Some people may experience abdominal discomfort or cramping after consuming prune juice, especially if they have a sensitive stomach or underlying gastrointestinal conditions.
Electrolyte Imbalance
Excessive prune juice intake, particularly if it leads to diarrhoea, can disrupt electrolyte levels such as potassium, sodium, and magnesium. This imbalance may lead to symptoms like weakness, fatigue, muscle cramps, and irregular heartbeat.
Allergic Reactions
While rare, allergic reactions to prunes or other prune juice ingredients can manifest as itching, swelling, hives, or difficulty breathing. If an allergic reaction is suspected, immediate medical attention is necessary.
Zero-Sugar Prune Juice For Constipation
After understanding the numerous benefits of prune juice, let’s have a look at how helpful prune juice is for constipation. A 2007 study (Piirainen) found that prune juice can be an alternative to conventional laxatives in cases of mild constipation.
Prunes and plums have long been believed to help with constipation, dating back to 1345 when French observers noted their natural intestinal stimulant properties. Over the years, they have been recommended for constipation relief due to their ability to soften stools and promote bowel movement. Prunes have been found to increase faecal output in non-constipated men.
The laxative effect of prunes and plums is attributed to their fibre content, including soluble and insoluble fibre. Additionally, they contain sugar alcohols like xylitol and sorbitol, which speed up gastric emptying and have a laxative effect. Phenolic compounds in prunes and plums, such as neochlorogenic and chlorogenic acids, may also contribute to their laxative properties.
To use prune juice to help constipation, start your day with a small glass (around 4-8 ounces) on an empty stomach, followed by a glass of water. You can also mix it with other juices if the taste does not suit you. Keeping hydrated throughout the day is crucial to support the fibre's action and prevent dehydration.
Also Read: Lauki Juice Recipe And Its Benefits
Dietitian’s Recommendation
As a dietician, I suggest prune juice because of its many health perks. Packed with soluble and insoluble fibre, it helps keep digestion running smoothly by promoting regular bowel movements and easing constipation. The natural laxatives in prune juice, like sorbitol, also contribute to this digestive support.
-Dt. Aditi Upadhyay
The Final Say
From the above discussion, prune juice brings many health advantages, making it a worthwhile part of a well-rounded diet. Its abundance of fibre, including soluble and insoluble varieties, helps maintain digestive health by promoting regular bowel movements and easing constipation.
Furthermore, prune juice contains natural laxatives like sorbitol and xylitol, contributing to its bowel-regulating effects. The benefits of prune juice support digestive well-being and provides essential nutrients like potassium, vitamin K, and antioxidants, bolsters heart health, bone density, and overall vitality. While it is crucial to enjoy prune juice in moderation to prevent potential discomforts like diarrhoea or bloating, incorporating it into your daily routine can offer a tasty and nutritious way to harness its many health benefits.
FAQs
1. Is Sunsweet Prune Juice a good choice to add to your diet?
Yes, Sunsweet Prune Juice can be an excellent addition to your diet. It's made from high-quality prunes naturally rich in fibre, vitamins, and minerals.
2. What happens if you drink prune juice every day?
Prunes may offer various health benefits, such as lowering the risk of hypertension and aiding weight loss by increasing satiety.
3. How does prune juice act for newborns?
Prune juice helps newborns as a gentle laxative, softening stools and encouraging bowel movements, effectively alleviating constipation.
4. Does prune juice detox your body?
While prune juice does not directly "detox" the body as some detox diets claim, its high fibre content supports healthy digestion and regular bowel movements. Zero-sugar prune juice indirectly helps eliminate waste and toxins from the body, contributing to overall well-being.
5. When should I drink prune juice, morning or night?
Whether to drink prune juice in the morning or at night depends on personal preference and lifestyle. Some individuals find it beneficial to consume it in the morning to kickstart bowel movements throughout the day, while others prefer drinking it at night to promote regularity the next morning. Experimenting with timing can help determine what works best for you.
References
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