Prune juice is not the same as compote or puree – it is a concentrated drink prepared from dried fruits that give off an intense flavor. This cocktail has a deep, slightly caramel aroma and is naturally thick, because dried plums – after grinding – add substance to it. Nutrients remain concentrated in the juice during drying – fiber, antioxidants, potassium and B vitamins. Thanks to this, just one serving is a dose of energy and provides considerable support for the intestines, liver and skin. Homemade prune juice can be made without sugar, controlling its consistency and intensity of flavor.
Many ingredients come together in one glass of prune juice they have a beneficial effect on the digestive system, liver, cardiovascular system and skin. Dried plums contain large amounts fiber soluble and insoluble (10 g in 100 g). When preparing the drink, some of this fiber goes into it in the form of pectin, which makes the cocktailreduces too high cholesterol levels, has a mild laxative effect and facilitates the regulation of bowel movements. This is especially important for people with constipation or irregular daily rhythm – one glass of juice in the morning can stimulate the digestive system.
The study entitled Prune Juice Containing Sorbitol, Pectin, and Polyphenol Ameliorates Subjective Complaints and Hard Feces While Normalizing Stool in Chronic Constipation: A Randomized Placebo-Controlled Trial, conducted by Japanese scientists in 2022, indicated that the juice turned out to be an effective and safe natural nutritional therapy for chronic constipation. The researchers concluded that: “Consumption of prunes also alleviated the subjective symptoms of constipation and hard stools, without affecting flatulence, diarrhea, loose stools, or urgency to defecate.”
There is also a lot of it in dried plums potassium – an element necessary for regulation of water and electrolyte balance, heart muscle function and blood pressure. Juice made from them can therefore support electrolyte balance and the proper functioning of the circulatory system. Additionally, fruits are a source vitamins, including: A, C, E, K, B6 and B12. B vitamins are involved in energy metabolism and support the nervous system.
Juice also contains antioxidantswhich protect cells against oxidative stress and have anti-cancer potential. It affects delaying skin aging processes and improving its condition. Regular consumption of the drink may result in: better hydration and radiance of the skinespecially when replacing sweetened drinks and snacks.
The calorie content of prune juice depends on its concentration and possible sweetening. The fruits themselves are a concentrated source of natural sugars – 100 grams of dried plums contain much more calories than fresh ones. A typical portion of juice (approx. 200-250 ml) prepared without additional sugar may contain from 100 to 160 kcal. This value increases after adding honey or sugar. Nevertheless, juice is more filling and nutritious than sweet carbonated drinks, so as a conscious dietary choice it has its advantages.
What other properties does prune juice have? It has a positive effect on the liver and detoxification processes. Fruits have antioxidant properties and protect the liver against excessive metabolic stress. The juice is not a medicine, but it helps with a diet that relieves the liver (e.g. limiting fatty and difficult to digest foods).
It is also worth mentioning the minerals contained in the drink – calcium, phosphorus and magnesium. Drinking juice regularly can supplement the deficiencies of these ingredients and take care of your bone health (improves bone density and supports the inhibition of osteoporosis).
Prune juice is especially recommended for several groups of people. The first of them are people with defecation problems – constipation and slow peristalsis often result from too little fiber and an irregular lifestyle. A daily portion of the cocktail drunk in the morning will make it easier to start the day and regulate the rhythm. Thanks to natural pectin and sorbitol, the juice has a gentle and safe effect (as long as it is not abused).
They should also be interested in cocktails people with reduced immunity and tendency to infections – antioxidants contained in dried plums support the body’s protective mechanisms.
Another group that will benefit from the drink are people who care about their heart health and blood pressure. Potassium present in the juice helps maintain electrolyte balance, and polyphenols contribute to the protection of blood vessels against oxidative stress. It is a good choice instead of sweetened drinks, especially for those who want to limit the so-called empty calories and at the same time provide the body with nutritional values.
Juice can be a valuable support for people who are losing weightbut only as one of the components of a healthy eating plan. A portion of juice makes you feel full and provides fiber and energy, without having to reach for low-quality snacks. However, it is important to consume the drink in moderation – the juice is rich in content, but also high in calories.
Who shouldn’t drink prune juice? First of all, they should be careful diabetics and people with carbohydrate metabolism disorders. Dried plums – and the juice prepared from them – contain concentrated natural sugars that can cause a rapid increase in blood glucose. People with kidney stones or a tendency to form calcium oxalate stones should also exercise caution, as dried plums are rich in oxalates. Pregnant women should also consult a doctor before drinking the juice – although it may help with constipation, it is not recommended, for example, for gestational diabetes. Also, everyone with chronic intestinal diseases should be careful – due to the large portion of fiber.
To sum up, prune juice is recommended for people with digestive problems, those who care about their heart, those who are looking for a natural alternative to sweet drinks and those who want to add more nutritional value to their diet.
Making homemade prune juice is simple and gives you full control over the taste and sweetness. The websitezdrowie.interia.pl indicates that Purchasing the right dried plums is very important for our body: “if you go to the store to buy dried plums, you should pay attention to a few details. Try to choose high-quality products, without the addition of preservatives that are used in the fruit drying process. Naturally dried fruits will be the best. Also check the information on the sugar content on the packaging. Choose those without added sugar, containing only naturally occurring sugars.”
Prune juice – basic recipe
How to make prune juice? In the basic version, you only need dried plums and water. Place a glass of fruit in a sterilized jar and pour 5 cups of very warm, but not boiling, water. (so that all the plums are immersed in it). After 24 hours you can drink liquid and eat fruit. If you prefer, transfer the contents of the jar to a blender, blend until obtaining a velvety consistency and then drink.
Prune juice with additives
Optionally, you can also add a bit of lemon, ginger or cinnamon to the cocktail to enrich its aroma and enhance its properties. The method involves soaking and cooking dried fruits and then blending them. Such the juice is natural, without added preservatives and sugar.
Ingredients:
- 300 g dried plums (without seeds),
- 1.2 liters of water,
- optional: juice of 1/2 lemon, a piece of fresh ginger (half a centimeter), a pinch of cinnamon or a spoon of honey to taste.
How to do it:
- Rinse the dried plums well under water to remove any impurities.
- Put the fruit into a pot and pour about 500 ml of water. Set aside for an hour to swell.
- After soaking, add the rest of the water. If you are using additions, add cinnamon and ginger (slices), then bring to a boil over medium heat. Then reduce the heat and cook covered for about 15 minutes until the plums are very soft.
- Remove the pot from the heat to cool slightly. After this time, mix everything with a blender until smooth. If you want a clear juice, strain the mixture through a sieve or cheesecloth, squeezing out the liquid. If it is too thick, add some water.
- Season with lemon juice to taste (which will stabilize the color of the drink). If you need a sweeter version, add honey. However, remember that this will increase the calorie content of the cocktail.
- Pour the juice into clean glass bottles and set aside to cool completely. Store in the refrigerator for up to 7 days.
Prune juice is a simple, natural way to support the functioning of the intestines, liver and improve the condition of the skin. A glass a day is enough to provide the body with the necessary vitamins and minerals. The homemade version of the cocktail allows you to check the ingredients and enjoy good taste without artificial additives.
Source: Terazgotuje.pl, kontakter.pl, PubMed
