Diet & Nutrition 3 MIN READ 92 VIEWS September 18, 2023

Benefits of Prune Juice You Must Know

Written By HealthKart
Medically Reviewed By Dr. Aarti Nehra

Imagine a natural remedy that can aid your digestion, promote bone health, and even assist in weight management. Prune juice, an often underestimated beverage, is one such drink that harbours a plethora of benefits for your overall well-being. 

Prune juice is a concentrated liquid derived from dried plums, commonly known as prunes. Prunes are naturally rich in fibre, vitamins, and minerals, making their juice a nutritional powerhouse. Packed with essential nutrients and backed by scientific research, it has earned its place in the spotlight as a superfood that offers a range of advantages. 

Read on to find out all about this juice, the many prune juice benefits, and how to incorporate it into your diet effectively.

Benefits of Prune Juice

Here are some prune juice benefits you must know:

  • Digestive Health Boost: Prune juice is renowned for its natural laxative properties. Rich in dietary fibre and sorbitol (sugar alcohol), it aids in preventing and alleviating constipation—a common issue for many. The fibre content helps regulate bowel movements, promoting a healthier digestive system.
  • Bone Health: Prune juice is a surprising source of bone-boosting nutrients. High in potassium, vitamin K, and boron, it contributes to stronger bones and may reduce the risk of osteoporosis.
  • Antioxidant-Rich: Packed with antioxidants like vitamin C and beta-carotene, prune juice helps combat oxidative stress. These antioxidants protect cells from damage caused by harmful free radicals, potentially lowering the risk of chronic diseases.
  • Heart Health: Prune juice contains potassium, which supports heart health by regulating blood pressure. Additionally, its soluble fibre content aids in managing cholesterol levels, further promoting cardiovascular well-being.
  • Weight Management: Prune juice’s natural sweetness can help curb sugar cravings. Its fibre content provides a sense of fullness, aiding in weight management by reducing overall calorie intake.

How to Make Prune Juice

Making your own prune juice at home is simple and allows you to enjoy its freshness and natural goodness. Here’s a step-by-step guide:

  • Soaking the Prunes: Begin by soaking a cup of dried prunes in water for several hours or overnight. This rehydrates the prunes and softens them for easy blending.
  • Blending: After the prunes have been soaked, drain the water and transfer the prunes to a blender. Add enough fresh water to cover the prunes and then blend until you achieve a smooth consistency.
  • Adjusting Consistency: Depending on your preference, you can adjust the consistency of the juice by adding more water and blending again.
  • Storage: Pour the freshly made prune juice into a clean, airtight container. Store it in the refrigerator to maintain its freshness and nutritional value.

How to Consume Prune Juice

You can consume prune juice in many ways. Some of these are:

  • As a Standalone Drink: Drinking a small glass of prune juice in the morning can kickstart your digestive system for the day. Always start with a smaller quantity and gradually increase it to avoid any unexpected digestive discomfort.
  • Blended-in Smoothies: Add a splash of prune juice to your morning smoothie for an extra dose of vitamins, minerals, and natural sweetness
  • Mixed in Breakfast: You can drizzle prune juice over oatmeal, yoghurt, or cereal for added flavour and nutrition.

The Best Way to Store Prune Juice

Here’s how you can store your homemade prune juice:

  1. Refrigeration: This helps maintain the freshness and extends the shelf life of prune juice. If store-bought, check the label for specific storage instructions or for best results, consume within a week after refrigeration. 
  2. Air-Tight Containers: Storing homemade prune juice in airtight containers prevents oxidation and maintains flavour and nutrient content.
  3. Avoid Sunlight: Exposure to sunlight can degrade the quality of prune juice. Store it in a dark and cool place to minimise light-induced deterioration.


Incorporating prune juice into your daily routine can offer a range of health benefits that go beyond its natural sweetness. This beverage certainly holds a wealth of nutritional value. As you explore its many benefits, remember the importance of moderation and gradually increasing your intake. Embrace the power of prune juice and unlock its potential to enhance your overall well-being.

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