Looking for a way to get more fiber? Try this easy Stewed Prunes recipe! Dried prunes are cooked in water until they're plump, creating a thick, naturally sweet syrup. It's perfect as a constipation remedy, but can also be enjoyed over yogurt, oatmeal, pancakes, or as dessert!
Stewed prunes are a classic dish. They're a retro recipe that's not only tasty but packed full of fiber.
Let's talk a bit about the versatile prune. A prune is simply a plum that has been dried, that can be found in the dried fruit section of your grocery store.
They have a taste that's both sweet and tart and can be enjoyed as a healthy snack.
Prunes are an excellent source of dietary fiber - in fact, just one prune has three grams of fiber. That's about 12% of the recommended daily value for adults!
Fiber is important for keeping our digestive system healthy and regular. prunes also contain sorbitol, a natural laxative that can help with constipation.
While you can enjoy prunes dried, stewing them gives them a lot more flavor and allows you to use them in different ways.
Turning fruit into stewed fruit is easy! All you need is a little water and, optionally, some seasonings and flavor extract to create delicious stewed prunes that are great for topping breakfasts, desserts, or enjoying as is!
Prunes are an excellent source of fiber that helps natural digestion.
You can customize the flavor of your stewed prunes by adding seasonings you enjoy.
Stewing prunes creates a wonderfully sweet fruit syrup.
You can enjoy it on sweet breakfasts or healthy desserts!
Ingredients
Dried Prunes - You'll need dried prunes that have the pits completely removed from the center, or cut them out yourself before stewing.
Cold Water - Used to hydrate and break down the prunes to turn them into a delicious stew.
Optional add-ins:
Flavor Extract - Vanilla or almond extract gives a light warming flavor to the prunes.
Ground Cinnamon - Adds a touch of cinnamon flavor, but be sure to omit it if you're using it to help with digestion as cinnamon can have the opposite effect.
Cloves - Adds a spicy bold woody flavor to the mixture that pairs well with the flavor of prunes.
Sliced Lemon - Gives the prunes a brightened citrus flavor and acidity.
Orange Juice - Adds additional sweetness and a light orange flavor.
Please see the recipe card below for quantities.
Stovetop Stewed Prunes
Wondering how to make this Stewed Prunes recipe? It's easy! Just follow this step-by-step photo tutorial. Then, scroll down for the recipe card for the full ingredients list and recipe method.
Combine prunes and water: To a small pot, add the prunes. Then cover with cold water.
Add seasonings: OPTIONAL - If adding flavors and seasonings when stewing prunes, add them to the pot before boiling. However, if you're using flavored extract (such as vanilla or almond), stir it in after boiling.
Boil the prunes: Turn the heat up to medium-high, then bring the mixture to a boil.
Simmer until soft: After the prunes come to a boil, cover with a lid and turn down the heat until simmering. Simmer for 30 minutes or until the liquid is thickened and the prunes are broken down and soft. Check frequently and add more water if it evaporates.
How to Microwave Stewed Prunes
To cook prunes in the microwave, add 1 cup of pitted dried prunes and ½ cup of water to a microwave-safe bowl. Microwave on high for 3 minutes, stirring halfway through, or until the prunes are plump. Allow to cool slightly and enjoy.
Top Tips
Although pitted means the pits have been removed, sometimes they remain, so check before adding your prunes to the pot.
Some prunes are soft in the package or jar, while others can be tougher. If necessary, cook your prunes a little longer so they’re nice and soft, or soak them in hot water for 2 hours to soften.
If using cinnamon or cloves, add them while simmering. Vanilla should be stirred after simmering to protect the flavor.
Choose sun-dried prunes without sulfites to ensure a healthy stewed prune.
To use as a constipation remedy for a laxative effect, enjoy ½ -1 cup of stewed prunes per day. If you’re not used to eating prunes, enjoy them in moderation.
If the liquid seems too watery when hot, it will thicken as it cools.
Add freshly minced ginger to the mixture for a naturally spicy kick.
Add other fruits such as pears, apples, or figs to the stew for a fruit medley.
For extra fiber and nutrients, add chia seeds to the stewed prunes.
Use pear juice or apple cider in place of some of the water for a fruity twist with additional natural sweetness.
Storage
Storing: Allow the stewed prunes to cool completely and store with their juices in a sealed container in the fridge for up to 5 days.
Freezing: The prunes have been dried and then broken down while cooking. This will make them very mushy and soggy when frozen, then thawed. Therefore, freezing is not recommended.
FAQs
Are stewed prunes better for constipation than prune juice?
Some people find stewed prunes more effective than prune juice, while others find the opposite. Second, it depends on how you’re using them. If you’re looking for a natural laxative effect to help with constipation, stewed prunes are a better option than prune juice because they contain more fiber.
Can I make stewed prunes without sugar?
Yes! Stewed prunes can be made without any added sweetener. The natural sugars in the fruit will caramelize and become more concentrated as the water evaporates, making the stewed prunes naturally sweet.
Is it better to eat stewed prunes in the morning or at night?
There’s no wrong time to enjoy stewed prunes. However, some people find them more effective as a constipation remedy when eaten first thing in the morning.
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Want more fiber? Try this easy Stewed Prunes recipe! Dried prunes are cooked until plump with a thick, naturally sweet syrup. Tasty with breakfast or as a constipation remedy!
Add the prunes and water (ensure the prunes are covered, use more water if necessary) to a small pot and bring to the boil.
Reduce the heat, cover with the lid and simmer for 30 minutes or until the liquid is thickening and the prunes are soft. If the liquid evaporates, add a little more water.
If using cinnamon or cloves, add them while simmering. Vanilla should be stirred into after simmering.
Serve warm, or allow to cool and store (with their juices from the pot) in a sealed container in the fridge for up to 5 days.
Notes
Although pitted means the pits have been removed, sometimes they remain, so check before adding your prunes to the pot.
Some prunes are soft in the package or jar, while others can be tougher. If necessary, stew your prunes a little longer so they’re nice and soft.
For the healthiest results, choose sun-dried prunes without sulfites.
For a laxative effect, enjoy ½ -1 cup of stewed prunes.
If you’re not used to eating prunes, enjoy them in moderation due to their laxative effect.
The syrup will thicken when it cools.
To cook prunes in the microwave, add 1 cup of pitted dried prunes and ½ cup of water to a microwave-safe bowl. Microwave on high for 3 minutes, stirring halfway through, or until the prunes are plump. Allow to cool slightly and enjoy.
The nutritional information provided is approximate and can vary depending on several factors, so is not guaranteed to be accurate. Please see a registered dietician for special diet advice.
Tried this recipe?Mention @kateveggiedesserts or tag #veggiedesserts! I love seeing your recreations.
If you're looking for a natural laxative effect to help with constipation, stewed prunes are a better option than prune juice because they contain more fiber.
If you're looking for a natural laxative effect to help with constipation, stewed prunes are a better option than prune juice because they contain more fiber.
The antioxidants and anti-inflammatory properties of prunes may help prevent bone loss and aid in maintaining healthy bone density and formation, according to clinical studies. The higher amounts of vitamin K in prunes also help to improve bone health.
If you are not used to high levels of fibre in your diet but you wish to try prunes to ease constipation, it would be advisable to start with 1-2 prunes each day, with adequate amounts of water, and build up slowly to find your tolerance.
How Fast Does Prune Juice Work for Constipation? After drinking prune juice, you can get the urge to go in 1-3 hours. If you're severely constipated, it could take up to a day or longer to relax your digestive tract and start a bowel movement.
A 2014 study in Alimentary Pharmacology & Therapeutics found that participants who ate 100 grams of prunes a day for three weeks saw improvement in both the frequency and consistency of their #2.
Prunes are a good source of fiber, which helps to lower cholesterol and your risk of heart disease. Eating prunes before going to bed is connected with lower blood pressure, as they decrease plaque buildup and bad cholesterol and limit inflammation in your body.
The insoluble fiber in prunes can cause or worsen diarrhea.
This is why you need to avoid them when you have diarrhea (2). There have also been certain cases of people who had experienced diarrhea post the ingestion of prunes and prune juice (3). This can be attributed to the laxative property of prunes.
Whole prunes are also richer in potassium, vitamins A and K, calcium, magnesium and antioxidant compounds than prune juice. The juice, however, is a better source of iron and vitamin C.
How many prunes should you eat a day? Dr. Hooshmand says how many prunes you should eat in a day depends on the size of the prunes themselves, but current research recommends 50 grams of prunes per day which is equal to about 5 to 6 prunes.
“If we eat too many prunes, they will most likely give us the runs,” says Feren, stressing that quantity is key, as prunes are not meant to be eaten in bulk. Feren says prune lovers are advised to eat around 30 grams, or three to four prunes, a day.
Eating a few prunes with your breakfast is often the most effective way to help relieve constipation; their high fiber content helps to stimulate activity in your digestive system. Prunes are also naturally high in sorbitol, a natural form of sugar that can act as a laxative.
It is important to keep in mind that eating too many prunes at once may lead to undesirable effects, such as diarrhea. To prevent this from occurring, it is best to stick with a serving of 1/4–1/2 cup (44–87 grams) per day.
Eating prunes, or dried plums, can alleviate constipation. According to a study in Critical Reviews in Food Science and Nutrition, dried plums and their derivatives, such as prune juice, can prevent constipation and may prevent colon cancer.
One study even concluded that dried prunes “should be considered as a first-line therapy” for mild to moderate constipation. More than double the amount of sorbitol in the same serving size. Higher fiber content (as some fiber is lost during the juicing process).
“Bananas, when fully ripe, contain soluble fiber and thus can help treat constipation,” Lee says. “However, unripe, or green, bananas have high levels of resistant starch, which can be very binding and cause constipation.” Because of this, unripe bananas can be used to treat diarrhea, she notes.
When you have a fecal impaction, you'll need to have the hard mass of stool removed from your colon or rectum to get better. It won't go away on its own, and it can lead to death if it's allowed to worsen.
Try natural laxatives that work fast for constipation relief, which include: aloe vera, leafy greens, chia and flax seeds, high fiber fruits, probiotic foods, and coconut water. Also make sure to drink plenty of water/fluids when consuming natural laxatives, since these work with high fiber foods to help soften stool.
How To Eat Prunes? Ayurveda recommends consuming prunes that were soaked in water for at least 2 to 3 hours, for better absorption of the nutrients by the digestive tract.
“While dry fruits like raisins, apricots and prunes, should be rinsed well and soaked in clean water so that the sulphites used to preserve them gets removed from their surface.”, adds Dr Zubeida Tumbi.
Prunes. The nutrients in dried plums — vitamin B6, calcium, and magnesium, to name a few — help make melatonin, the hormone that regulates sleep. Use prunes as a whole-grain toast topping, mix them into trail mix, or eat them on their own about 30 minutes before bedtime.
Prunes are loaded with soluble fibre called pectin, which is known to keep your gut health intact. It helps to clear out the intestinal tract, which helps in better bowel movements. It is also considered as a natural laxative.
Prunes top the list with more than twice the level of antioxidants than other high-scoring fruits such as blueberries and raisins. ORAC is a test tube analysis that measures the total antioxidant power of foods and other chemical substances.
However, eating too many prunes may cause stomach pains and flatulence as large amounts of fibre can lead to bloating and gas. Consuming too many dried plums and other variants of this fruit can also lead to digestive side effects such as diarrhoea and laxative dependency.
Seniors, due to aging, are at a higher risk for osteoporosis. Because of this, it is important for seniors to eat bone-healthy foods like dairy which is rich in calcium. Prunes can also be an important part of a bone-healthy diet because of their boron content.
“Oats are loaded with soluble fiber, which is a type of fiber that allows more water to remain in the stool,” says Smith. “This makes the stool softer and larger, and ultimately easier to pass.”
Use of prune is cardiovascular protective by reducing blood cholesterol and light density lipoproteins. They have added blood pressure lowering effects. Prunes reduce both systolic and diastolic blood pressure that is not different from placebo.
Information. Fruits such as dried apricots, prunes, and raisins will keep at top quality in the pantry for six months. After opening, you may wish to store them tightly sealed in the refrigerator to preserve the quality for up to six additional months or freeze them for one month.
“Consuming five to six prunes a day for 12 months resulted in preservation of bone at the hip.” Results indicated that five or six prunes per day was more beneficial because participants were more likely to continue with the diet.
Sixteen preclinical studies using in vivo rodent models of osteopenia or osteoporosis have established that dietary supplementation with prunes confers osteoprotective effects both by preventing and reversing bone loss.
Eating prunes led to two positive benefits: less oxidative stress/inflammation and stronger bones. Specifically, clinical trials found that eating about ten prunes (100 grams) daily for an entire year improved bone mineral density within the forearms and lower spine.
That means chowing down on anywhere from five to 10 prunes should result in a truly awesome bowel movement. Keep in mind, however, that it's possible to go overboard if you don't put the prunes down eventually. “One may experience more gas, distension and possibly some cramps or loose stools,” Rao explains.
Fiber is important for keeping our digestive system healthy and regular. prunes also contain sorbitol, a natural laxative that can help with constipation. What is this? While you can enjoy prunes dried, stewing them gives them a lot more flavor and allows you to use them in different ways.
Soak 3 prunes in 1⁄2 cup (120 ml) of hot water for 15 minutes. Put the pitted prunes into a small bowl and pour hot water from the tap into it. Then, leave the prunes to sit at room temperature so they soften and swell.
Researchers found that those who ate prunes consumed the fewest calories overall at subsequent meals. The prune snackers also reported reduced hunger levels, improved satiety, and a greater perceived ability to eat less food at subsequent meals.
Raisins. Between prunes and raisins, Cording still recommends reaching for the prunes. Still, raisins are a good source of fiber, she says, and can definitely help relieve constipation. Sprinkle them on top of oats or yogurt for extra sweetness and texture.
How Fast Does Prune Juice Work for Constipation? After drinking prune juice, you can get the urge to go in 1-3 hours. If you're severely constipated, it could take up to a day or longer to relax your digestive tract and start a bowel movement.
A 2014 study in Alimentary Pharmacology & Therapeutics found that participants who ate 100 grams of prunes a day for three weeks saw improvement in both the frequency and consistency of their #2.
Insoluble fiber is the most beneficial for softening stools. It does not dissolve in water and helps food pass more quickly from the stomach to the intestines. Wholewheat flour, nuts, beans, and vegetables, such as cauliflower, green beans, and potatoes all contain insoluble fiber.
Prune juice appears to offer some benefits for people with constipation, but eating whole prunes may be just as effective. In a 2018 study, people with a low fiber intake who consumed 80 g or 120 g of prunes each day had higher stool weight and passed stool more frequently than those who did not consume prunes.
(Research shows that drinking as little as 2 ounces of prune juice a day can increase bowel movements.) A second half-cup serving at night before bedtime might be worth trying if your system responds well. (Five dried prunes is the rough equivalent of a half-cup of juice.)
Prune juice is an effective remedy for constipation in both children and adults. When giving prune juice to an infant, the Mayo Clinic recommends trying 2 to 4 ounces at a time and adjusting the amount as needed. For adults, drink 4 to 8 ounces of prune juice each morning to stimulate a bowel movement.
“If we eat too many prunes, they will most likely give us the runs,” says Feren, stressing that quantity is key, as prunes are not meant to be eaten in bulk. Feren says prune lovers are advised to eat around 30 grams, or three to four prunes, a day.
How To Eat Prunes? Ayurveda recommends consuming prunes that were soaked in water for at least 2 to 3 hours, for better absorption of the nutrients by the digestive tract.
How many prunes should you eat a day? Dr. Hooshmand says how many prunes you should eat in a day depends on the size of the prunes themselves, but current research recommends 50 grams of prunes per day which is equal to about 5 to 6 prunes.
Anecdotally, some people connect eating prunes with digestive upsets like diarrhea and constipation. But based on the available evidence, prunes are generally well tolerated, and a daily serving of prunes is not likely to cause these symptoms.
Introduction: My name is Aracelis Kilback, I am a nice, gentle, agreeable, joyous, attractive, combative, gifted person who loves writing and wants to share my knowledge and understanding with you.
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