Plum (Prunus domestica)

Botanical name
Prunus domesticaRose family (Rosaceae)
Also
plum, pruneDamson plums are oblong, plums are round.
The taste
Sweet and sourdried, very sweet
Origin
Western Asia, Caucasusa cross between blackthorn and cherry plum
Known for
Dried plums for constipationStudies show it is better than psyllium seeds.
season
August to Octoberdried year-round

OriginChild of blackthorn and cherry plum

Frische Pflaumen, eine davon halbiert, auf einem Holzbrett

The plum is probably a natural cross between the wild sloe and the cherry plum - originating somewhere in the Caucasus.

Plums and damsons belong to the same family; the oval, firm damsons with their easily removable stones are better for baking, while the round, juicy plums are best eaten raw. Mirabelle plums and greengages are close relatives. They arrived in Central Europe with the Romans and became truly widespread in the Middle Ages.

In southern Germany and Austria, plum cake – known as Datschi – is a cultural staple, while in the Balkans, plum brandy, Slivovitz, is a similar tradition. Dried plums today come primarily from California and Chile; in the USA, they are called "dried plums" because "prunes" sounded too much like a laxative.

To useWhat the plum does for you

Fresh plums provide fiber, potassium, vitamin C, vitamin K, and polyphenols, especially chlorogenic acid and anthocyanins in the skin. When dried, all of these nutrients become more concentrated. Dried plums They contain approximately 7g of fiber and plenty of sorbitol per 100g.

At constipation The effect is well documented. In a controlled study, approximately 100 g of dried prunes daily improved stool frequency more than psyllium husks; a British study confirmed increased stool weight and frequency at a well-tolerated dose. This effect is attributed to the combination of dietary fiber, sorbitol, and polyphenols.

Bone research is also interesting: In a study with postmenopausal women, bone density was better preserved with daily consumption of dried prunes over a year than with dried apples. This is not yet proof, but an indication that is being investigated further.

approx. 7 gDietary fiber per 100g of dried plums
approx. 15 gSorbitol per 100 g of dried plums
2 × 50 gDried prunes daily - the recommended amount for constipation
approx. 60 µgVitamin K per 100g of dried plums

IngredientsThis is what's in the plum

Fresh plums contain water, sugar, fruit acids, Dietary fiber, Potassium, vitamin C, vitamin K, and beta-carotene. Dried plums also contain a lot of other nutrients. Sorbit, boron and abundant phenolic acids such as neochlorogenic acid.

The stones contain amygdalin, which can produce hydrogen cyanide – therefore, do not crack or grind the kernels. Small amounts of acrylamide can form during drying and baking; however, in the usual quantities, this is no reason to avoid dried plums.

Enhanced combinationsWhat makes the plum stronger

Plums love cinnamon, yeast dough and hearty roasts - and they become even more aromatic when baked.

digestion

soaked with water

Soak dried plums overnight and eat them with the soaking water - this is the gentlest way to experience them.

Spices

with Cinnamon & clove

Plum jam and damson compote with winter spices.

Bake

on yeast dough

Plum cake: layered tightly on yeast dough, with cinnamon sugar.

Hearty

to Game & Duck

Plum sauce with duck, dried plums in pot roast.

Breakfast

with Oats & Yogurt

Chopped dried plums in the porridge.

Bone

with Calcium & Vitamin D

Dried plums fit well into a bone-friendly diet that includes dairy products.

What contradicts itselfIt's best to avoid these combinations.

Crowd

not too many at once

Consuming more than 100g of dried plums can cause bloating and diarrhea - increase the amount slowly.

Irritable bowel syndrome

not at Irritable bowel syndrome with diarrhea

Sorbitol is a FODMAP.

kernels

not Cracking kernels

Amygdalin in the stones.

Teeth

not constantly snacking

Dried fruit sticks to your teeth - drink water afterwards.

kidneys

not in quantities at Renal insufficiency

Dried plums are very high in potassium.

Medications

not fluctuating with Marcumar

Vitamin K - eat regularly and evenly.

In the kitchenWhere she belongs

  • Plum cakeYeast dough, plums, cinnamon sugar.
  • plum jamCooked in the oven for hours, almost without sugar.
  • Plum compoteAustrian style for Kaiserschmarrn.
  • Plum dumplingsWith potato dough and buttered breadcrumbs.
  • Duck with plum sauceClassics of Asian and German cuisine.
  • Pot roastWith dried plums and red wine.
  • Prune porridgeWith cinnamon and walnut.
  • Plum chutneyWith ginger and vinegar.
  • Bacon plumsDried plums wrapped in bacon.
  • TagineWith lamb, plums and almonds.
Rule of thumb: Ripe plums have a white, fragrant bloom and yield slightly to pressure. For cakes, use firm plums so they don't release too much liquid – simply halve them; the pit comes out easily.

As a home remedyDried plums for constipation

Here's how it works

Soaked dried plums

  1. In the evening, put 6 to 8 dried plums (about 50 g) into a glass.
  2. Pour about 200 ml of water over it and let it soak overnight.
  3. Eat the plums in the morning and drink the soaking water.
  4. If needed, have a second portion in the evening; drink plenty of fluids throughout the day.
For what

Mild, chronic constipation. Studies have shown that two servings of approximately 50 g per day are effective and better than psyllium husks. The effect usually begins after one to two days.

Crowd

Start with one serving, increase to two. Consult a doctor if you experience sudden constipation, blood in your stool, abdominal pain, or weight loss. Consult a doctor if you have kidney failure due to the potassium content.

Ayurveda & TCMWhat the old systems say

Ayurveda

The plum (AlukaIn Ayurveda, it is considered sweet and sour, heavy, and mildly laxative. It calms Vata and is recommended for constipation; for Pitta, ripe, sweet fruits should be chosen.

Traditional Chinese Medicine

In Traditional Chinese Medicine (TCM), the plum (Li ZiSweet, sour, and neutral. It is said to clear heat, build body fluids, and harmonize the liver. The smoked winter plum Wu Mei (a related species) is a well-known drug for chronic diarrhea and cough.

Warning noticesWhen you should be careful

Please note

  • Flatulence: Sorbitol - start with small amounts.
  • Irritable bowel syndrome: Avoid if you have diarrhea.
  • Cores: Do not crack or grind.
  • Potassium: Discuss dosages in cases of kidney failure.
  • Blood thinners: Maintain a consistent level of vitamin K.

This page provides information and does not replace medical advice. If symptoms persist, please consult a doctor.

Related to the topicRead on and cook along!

ArchivecherryThe relative from the stone fruit family.ArchivelinseedThe second natural remedy for constipation.ArchiveCinnamonFor Datschi and plum jam.Our shopPsyllium husksFor comparison with the study.Our shopCeylon cinnamon, groundFor plum cake.Our shopVitamin D3 + K2For the bones.

Shop links lead to our product pages; it is indicated there if a partner is involved.

SourcesWhat is this based on?

  1. Attaluri A et al. Randomized clinical trial: dried plums (prunes) vs. psyllium for constipation. Alimentary Pharmacology & Therapeutics 2011; 33(7): 822–828.
  2. Lever E et al. The effect of prunes on stool output, gut transit time and gastrointestinal microbiota: a randomized controlled trial. Clinical Nutrition 2019; 38(1): 165–173.
  3. Hooshmand S et al. Comparative effects of dried plum and dried apple on bone in postmenopausal women. British Journal of Nutrition 2011; 106(6): 923–930.
  4. Aune D et al. Fruit and vegetable intake and the risk of cardiovascular disease, total cancer and all-cause mortality - a systematic review and dose-response meta-analysis of prospective studies. International Journal of Epidemiology 2017; 46(3): 1029–1056.
  5. USDA FoodData Central: Plums, raw and Plums, dried (prunes), uncooked.