Dried plums or prunes are best known for supporting digestion, but their benefits may also apply to weight loss and energy. While there’s no single best time of day to eat prunes, making them part of your snacking routine may offer health benefits.

Is There an Overall Best Time to Eat Prunes?


There is no best time of day to eat prunes for health benefits, but consider:

• Eating prunes as a snack may support weight loss, digestion, and energy.
• Focus on incorporating prunes into your daily routine.
• Choose a time that works best for you, and make eating prunes a consistent part of your day.

The Best Time for Digestion
There is no best time to eat prunes for digestion, but consider:

• Prunes have a laxative effect; eating them daily improves stool frequency, stool weight, and overall bowel function in people with mild constipation or a low-fiber diet.
• Some people may prefer to eat prunes earlier in the day to minimize any potential discomfort at night. Because prunes increase bowel movements, they can also contribute to gas.

Prunes’ beneficial effects on digestion result from their sorbitol and fiber content:

• Sorbitol is a naturally occurring sugar that draws water into the gut to help with bowel movements.
• Prunes are high in multiple types of fiber. The gut cannot ferment some fibers in prunes, so they move through the digestive system, adding water to stool to help ease bowel movements.

The Best Time for Energy
Limited evidence exists on the benefits of prunes for boosting energy. However, the best time to eat prunes for energy may be as an afternoon snack.

• Prunes provide a mix of simple and complex carbohydrates and have a low glycemic index, leading to a steady release of energy without causing rapid spikes in blood sugar.
• Simple sugars like glucose and fructose are quickly absorbed and used by the body for fuel, boosting energy.
• The fiber, sorbitol, and polyphenols in prunes help maintain steady energy levels, preventing rapid blood sugar crashes.
• Additionally, prunes promote satiety when eaten as a snack. This may help prevent overeating and subsequent energy dips associated with larger, heavier meals.

The Best Time for Weight Management
Eating prunes as a snack or before a meal may be best for weight management.

• Prunes may increase fullness (satiety), potentially leading to a reduction in overall calorie intake.
• One randomized controlled trial found that replacing snacks with prunes did not hinder weight loss and also supported appetite control. Study participants experienced slight body weight and waist circumference reductions compared to those eating typical snacks.
• Other research observed significant weight loss but a smaller effect on waist circumference and fat loss with prunes.

Prune Nutrition
A serving of five pitted prunes provides the following nutrition:

• Calories: 114
• Water: 15 grams (g)
• Protein: 1 g
• Carbohydrates: 30 g
• Fiber: 3.3 g
• Fat: Less than 1 g

How Can You Add Prunes to Your Diet?


Prunes are versatile and add a burst of sweetness to any dish:

• As a salad topper
• For a sweet treat in place of dessert
• Blend into smoothies for added sweetness
• Mix into baked goods as a natural sweetener
• By themselves as a snack
• Stir into oatmeal, yogurt, or cottage cheese
• Simmer into stews, tagines, or chili
• Use as a natural sweetener in sauces like tomato or BBQ
• Add to energy balls or trail mix

Because prunes do have a laxative effect, you may want to start by eating just a few prunes per day, especially if your body isn't used to a large amount of fiber. You can increase the amount depending on how your body reacts.