Is Eating Prunes in the Morning or Afternoon Better for Your Health?

Is Eating Prunes in the Morning or Afternoon Better for Your Health?

Prunes are best known for aiding digestion, but their benefits also extend to weight loss and boosting energy.

Although there is no single best time of day to eat prunes, incorporating them into your daily snacking routine can bring many health benefits.

Nutritional value of prunes

A serving of 5 pitted prunes provides the following nutrients:

• Calories: 114

• Water: 15 grams (g)

• Protein: 1 g

• Carbohydrates: 30 g

• Fiber: 3.3 g

• Fat: Under 1 g

When is the best time to eat prunes?

There is no single best time of day to eat prunes for health benefits. Depending on your goals, habits, and daily bodily needs, you can choose to include prunes at the following times:

Choosing prunes as a snack to support digestion

Eating prunes as a snack can support weight loss, digestion, and boost energy. Prunes have a laxative effect; eating prunes daily helps improve bowel movement frequency and supports gut motility in people with mild constipation or a low-fiber diet.

Some people may prefer to eat prunes earlier in the day to minimize potential discomfort at night. Because prunes increase bowel motility, they can also contribute to gas and bloating.

The beneficial effect of prunes on the digestive system is due to their sorbitol and fiber content. Sorbitol is a natural sugar that draws water into the intestines, helping support bowel movements.

Prunes contain various types of fiber. The digestive system cannot ferment certain fibers in prunes, so they move through the digestive tract, drawing water into the stool and making bowel movements easier.

Eating prunes in the afternoon helps boost energyng

Currently, there is very little evidence regarding the benefits of prunes for boosting energy. However, the best time to eat prunes to replenish energy may be in the afternoon. Prunes provide a blend of simple and complex carbohydrates and have a low glycemic index, helping to release energy gradually without causing a sudden spike in blood sugar.

Simple sugars like glucose and fructose are quickly absorbed and utilized by the body as fuel, boosting energy. The fiber, sorbitol, and polyphenols in prunes help maintain stable energy levels, preventing sudden blood sugar crashes.

In addition, prunes help create a feeling of fullness when eaten as a snack. This can help prevent overeating and the subsequent fatigue caused by large, heavy meals.

Eat prunes before meals for weight management

Eating prunes as a snack or before meals may be the best way to manage weight. Prunes can increase feelings of fullness, potentially reducing overall calorie intake.

A randomized controlled trial showed that replacing snacks with prunes did not hinder weight loss and actually helped control appetite. Study participants experienced modest reductions in body weight and waist circumference compared to those who consumed conventional snacks.

Other studies reported significant weight loss, but the effect of dried plums on reducing waist circumference and body fat was less pronounced.

Easy ways to add prunes to your daily diet

Prunes are very versatile and bring a wonderful sweetness to any dish:

• Used as a salad topping.

• A sweet dessert alternative to regular desserts.

• Add to smoothies for extra sweetness.

• Mix into baked goods as a natural sweetener.

• Eat alone as a snack.

• Mix into oatmeal, yogurt, or cottage cheese.

• Simmer gently until soft to use as a natural sweetener in various drinks.

• Add them to energy balls or snack mixes.

Because prunes have a laxative effect, start by eating just a few prunes a day, especially if your body is not yet used to a large amount of fiber, then increase the amount depending on how your body responds.