Prune

Prunes are simply dried plums. They bring a mix of dietary fiber, the sugar alcohol sorbitol, and phenolic compounds like chlorogenic acids. In adults, the European Food Safety Authority concluded that about 100 g/day of prunes helps maintain normal bowel function, a likely result of sorbitol drawing water into the bowel plus fiber adding bulk. Analyses consistently show prunes are sorbitol‑rich, which explains both their laxation effect and why some people feel GI discomfort at higher doses. Whole prunes have a low glycemic index (~29), and they also provide potassium and vitamin K, with antioxidant phenolics demonstrated in lab studies. Evidence is not uniform across all groups or product formats. EFSA did not establish a similar bowel‑function benefit for infants or young children. Processed forms (pastes/purées) can include prune juice concentrate for sweetness and, in some cases, potassium sorbate as a preservative. These forms are still fruit‑based but can be more sugar‑dense per spoonful. Early research has explored possible bone‑health benefits, but this remains preliminary and not a firm consensus. For most adults, small to moderate portions fit well nutritionally; larger portions raise the chance of GI symptoms.