Plums – fibre that supports digestion and the intestines

The domestic plum tree (Prunus domestica) belongs to the Rosaceae family and is a small fruit tree with a seasonal growth cycle typical of temperate climates. Analyses combining the results of studies conducted on various fruits clearly indicate that fruits rich in fibre and fermenting components, including plums, can improve, among other things, constipation assessment indicators. In addition to alleviating bowel movement problems, these fruits also provide certain amounts of valuable nutrients.

1. Characteristics of the plum
2. Plums and the intestines and digestion
3. Vitamins and minerals in plums

Characteristics of the plum

The domestic plum has ovate, delicately serrated leaves, and in spring it blooms with white, five-petalled flowers, which usually appear before or at the same time as the leaves. The fruit is a drupe, i.e. a fruit with a fleshy edible part and a hard stone in the centre, and its characteristics, such as size, skin colour, juiciness and ease of separation of the stone from the flesh, depend on the variety.

Occurrence

The domestic plum has long been associated with fruit growing, and its origins are linked to Europe and Western Asia. Over time, it began to be widely planted in regions with a temperate climate, which is why plum trees are now common in many European countries, including Poland, as well as in parts of Asia and North America. They most often grow in orchards and gardens, but are also sometimes found as single trees near houses or along old field tree lines. 

"The phytochemicals that give prunes their antioxidant properties are called phenols. One study has shown that prunes contain higher amounts of phenols than most other common fruits." Agata Bugorska - Dietitian

Versatility

Plums are most often eaten fresh as a dessert fruit or added to porridge, yoghurt and baked goods such as cakes and buns. Plum compotes and jams are also popular in home cooking, as are plum dumplings. An interesting use is to dry plums and use them in savoury dishes, such as sauces, stewed meats and stuffings.

Plums and the intestines and digestion

Most clinical trial data on prunes comes from experiments on supporting bowel function in people with constipation or infrequent bowel movements. Among adults with chronic constipation, a serving of prunes was associated with an improvement in the number of spontaneous bowel movements and stool consistency to a greater extent than a comparable dose of fibre from psyllium.

One review of studies of this type emphasised that several weeks of prune consumption resulted in softer stools and improved regularity, while the effect on intestinal transit time was not always clear. Other authors also assessed indicators of gut microbiota and fermentation products in the gastrointestinal tract. No significant differences were found, and any changes were subtle, suggesting that the main effect may result from the combination of fibre with sorbitol and phenolic compounds, which promote greater hydration of food content and greater stool volume in the intestine.

The studies most often tested portions of 50-100 g of dried plums per day, usually divided into 1-2 portions. The data mainly concern dried fruit, as it has a constant dose of fibre and sorbitol. There have been fewer experiments on the effects of fresh plums.

Nutritional value of plums

Vitamins and minerals in plums

According to typical composition tables (per 100 g), fresh plums contain relatively high amounts of vitamin C and vitamin K, and smaller amounts of B vitamins, such as niacin (B3), pantothenic acid (B5) and vitamin B6. Among the minerals, potassium stands out as the most abundant in plums. There is slightly less magnesium, and copper and manganese are also noticeable in the group of microelements.

In addition to vitamins and minerals, it is worth noting the antioxidants in plums. They mainly contain polyphenols, including anthocyanins, which are responsible for the darker colour of the skin, as well as phenolic acids and flavonols, such as quercetin. These compounds, together with fibre, vitamins and minerals, help protect cells from damage that can occur as a result of infection, disease, exertion or exposure to certain toxins.

Sources:

• Attaluri, A., Donahoe, R., Valestin, J., Brown, K., & Rao, S. S. (2011). Randomised clinical trial: dried plums (prunes) vs. psyllium for constipation. Alimentary pharmacology & therapeutics, 33(7), 822–828. https://doi.org/10.1111/j.1365-2036.2011.04594.x
• Lever, E., Cole, J., Scott, S. M., Emery, P. W., & Whelan, K. (2014). Systematic review: the effect of prunes on gastrointestinal function. Alimentary pharmacology & therapeutics, 40(7), 750–758. https://doi.org/10.1111/apt.12913
• Lever, E., Scott, S. M., Louis, P., Emery, P. W., & Whelan, K. (2019). The effect of prunes on stool output, gut transit time and gastrointestinal microbiota: A randomised controlled trial. Clinical nutrition (Edinburgh, Scotland), 38(1), 165–173. https://doi.org/10.1016/j.clnu.2018.01.003