{"id":10044,"date":"2026-09-21T13:03:23","date_gmt":"2026-09-21T13:03:23","guid":{"rendered":"https:\/\/edenshealth.de\/wiki-archiv\/zwetschge-prunus-domestica\/"},"modified":"2026-09-21T13:03:23","modified_gmt":"2026-09-21T13:03:23","slug":"zwetschge-prunus-domestica","status":"publish","type":"page","link":"https:\/\/edenshealth.de\/en\/wiki-archiv\/zwetschge-prunus-domestica\/","title":{"rendered":"Plum (Prunus domestica)"},"content":{"rendered":"<div style=\"position:relative;width:100%;min-height:340px;background:linear-gradient(135deg,#2c3e6b,#4a5fa5,#7d8fd1);border-radius:12px;margin:0 0 24px 0;display:flex;align-items:center;justify-content:center;padding:40px;\">\n<h1 style=\"color:#ffffff;margin:0;text-align:center;\">Plum (Prunus domestica)<\/h1>\n<\/div>\n<div class=\"eh-arch\">\n<div class=\"ea-steck\">\n<div>\n<div class=\"k\">Botanical name<\/div>\n<div class=\"v\">Prunus domestica<small>Rose family (Rosaceae)<\/small><\/div>\n<\/div>\n<div>\n<div class=\"k\">Also<\/div>\n<div class=\"v\">plum, prune<small>Damson plums are oblong, plums are round.<\/small><\/div>\n<\/div>\n<div>\n<div class=\"k\">The taste<\/div>\n<div class=\"v\">Sweet and sour<small>dried, very sweet<\/small><\/div>\n<\/div>\n<div>\n<div class=\"k\">Origin<\/div>\n<div class=\"v\">Western Asia, Caucasus<small>a cross between blackthorn and cherry plum<\/small><\/div>\n<\/div>\n<div>\n<div class=\"k\">Known for<\/div>\n<div class=\"v\">Dried plums for constipation<small>Studies show it is better than psyllium seeds.<\/small><\/div>\n<\/div>\n<div>\n<div class=\"k\">season<\/div>\n<div class=\"v\">August to October<small>dried year-round<\/small><\/div>\n<\/div>\n<\/div>\n<div class=\"ea-body\">\n<nav class=\"ea-nav\">\n<div class=\"t\">On this page<\/div>\n<p><a href=\"#herkunft\">Origin<\/a><a href=\"#nutzen\">To use<\/a><a href=\"#inhalt\">Ingredients<\/a><a href=\"#kombi\">Reinforced combinations &amp; what clashes<\/a><a href=\"#gerichte\">In the kitchen<\/a><a href=\"#hausmittel\">As a home remedy<\/a><a href=\"#tradition\">Ayurveda &amp; TCM<\/a><a href=\"#warn\">Warning notices<\/a><a href=\"#passend\">Related to the topic<\/a><a href=\"#quellen\">Sources<\/a><\/p>\n<div class=\"box\"><b>In short<\/b><\/p>\n<p>Plums are the taste of late summer on a baking sheet \u2013 and dried, they&#039;re one of the best natural remedies for constipation. In one study, dried plums were more effective than psyllium husks. They also contain potassium, vitamin K, and many polyphenols. Don&#039;t crack the pits.<\/p>\n<\/div>\n<\/nav>\n<div>\n<section class=\"ea-k\" id=\"herkunft\">\n<h2><span>Origin<\/span>Child of blackthorn and cherry plum<\/h2>\n<div class=\"eh-kraeuter-img\"><img class=\"lazyload\" decoding=\"async\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%27http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%27%20width%3D%271200%27%20height%3D%27800%27%20viewBox%3D%270%200%201200%20800%27%3E%3Crect%20width%3D%271200%27%20height%3D%27800%27%20fill-opacity%3D%220%22%2F%3E%3C%2Fsvg%3E\" data-orig-src=\"https:\/\/edenshealth.de\/wp-content\/uploads\/2026\/09\/lebensmittel-zwetschge.jpg\" alt=\"Frische Pflaumen, eine davon halbiert, auf einem Holzbrett\" style=\"width:100%;height:auto;border-radius:14px;border:2px solid rgba(201,162,75,0.4);box-shadow:0 8px 24px rgba(23,58,36,0.15);\" loading=\"lazy\"><\/div>\n<p class=\"ea-satz\">The plum is probably a natural cross between the wild sloe and the cherry plum - originating somewhere in the Caucasus.<\/p>\n<p class=\"ea-drop\">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.<\/p>\n<p>In southern Germany and Austria, plum cake \u2013 known as Datschi \u2013 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 &quot;dried plums&quot; because &quot;prunes&quot; sounded too much like a laxative.<\/p>\n<\/section>\n<section class=\"ea-k\" id=\"nutzen\">\n<h2><span>To use<\/span>What the plum does for you<\/h2>\n<p class=\"ea-drop\">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. <strong>Dried plums<\/strong> They contain approximately 7g of fiber and plenty of sorbitol per 100g.<\/p>\n<p>At <strong>constipation<\/strong> 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.<\/p>\n<p>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.<\/p>\n<div class=\"ea-zahlen\">\n<div class=\"ea-zahl\"><b>approx. 7 g<\/b><span>Dietary fiber per 100g of dried plums<\/span><\/div>\n<div class=\"ea-zahl\"><b>approx. 15 g<\/b><span>Sorbitol per 100 g of dried plums<\/span><\/div>\n<div class=\"ea-zahl\"><b>2 \u00d7 50 g<\/b><span>Dried prunes daily - the recommended amount for constipation<\/span><\/div>\n<div class=\"ea-zahl\"><b>approx. 60 \u00b5g<\/b><span>Vitamin K per 100g of dried plums<\/span><\/div>\n<\/div>\n<\/section>\n<section class=\"ea-k\" id=\"inhalt\">\n<h2><span>Ingredients<\/span>This is what&#039;s in the plum<\/h2>\n<p>Fresh plums contain water, sugar, fruit acids, <strong>Dietary fiber<\/strong>, Potassium, vitamin C, vitamin K, and beta-carotene. Dried plums also contain a lot of other nutrients. <strong>Sorbit<\/strong>, boron and abundant phenolic acids such as neochlorogenic acid.<\/p>\n<p>The stones contain amygdalin, which can produce hydrogen cyanide \u2013 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.<\/p>\n<\/section>\n<section class=\"ea-k\" id=\"kombi\">\n<h2><span>Enhanced combinations<\/span>What makes the plum stronger<\/h2>\n<p>Plums love cinnamon, yeast dough and hearty roasts - and they become even more aromatic when baked.<\/p>\n<div class=\"ea-kombi\">\n<div class=\"c\"><span class=\"tag\">digestion<\/span><\/p>\n<div class=\"mit\"><i>soaked<\/i> with water<\/div>\n<p>Soak dried plums overnight and eat them with the soaking water - this is the gentlest way to experience them.<\/p>\n<\/div>\n<div class=\"c\"><span class=\"tag\">Spices<\/span><\/p>\n<div class=\"mit\">with <i>Cinnamon &amp; clove<\/i><\/div>\n<p>Plum jam and damson compote with winter spices.<\/p>\n<\/div>\n<div class=\"c\"><span class=\"tag\">Bake<\/span><\/p>\n<div class=\"mit\">on <i>yeast dough<\/i><\/div>\n<p>Plum cake: layered tightly on yeast dough, with cinnamon sugar.<\/p>\n<\/div>\n<div class=\"c\"><span class=\"tag\">Hearty<\/span><\/p>\n<div class=\"mit\">to <i>Game &amp; Duck<\/i><\/div>\n<p>Plum sauce with duck, dried plums in pot roast.<\/p>\n<\/div>\n<div class=\"c\"><span class=\"tag\">Breakfast<\/span><\/p>\n<div class=\"mit\">with <i>Oats &amp; Yogurt<\/i><\/div>\n<p>Chopped dried plums in the porridge.<\/p>\n<\/div>\n<div class=\"c\"><span class=\"tag\">Bone<\/span><\/p>\n<div class=\"mit\">with <i>Calcium &amp; Vitamin D<\/i><\/div>\n<p>Dried plums fit well into a bone-friendly diet that includes dairy products.<\/p>\n<\/div>\n<\/div>\n<h3 class=\"ea-beisst-h\"><span>What contradicts itself<\/span>It&#039;s best to avoid these combinations.<\/h3>\n<div class=\"ea-kombi beisst\">\n<div class=\"c\"><span class=\"tag\">Crowd<\/span><\/p>\n<div class=\"mit\">not <i>too many at once<\/i><\/div>\n<p>Consuming more than 100g of dried plums can cause bloating and diarrhea - increase the amount slowly.<\/p>\n<\/div>\n<div class=\"c\"><span class=\"tag\">Irritable bowel syndrome<\/span><\/p>\n<div class=\"mit\">not at <i>Irritable bowel syndrome with diarrhea<\/i><\/div>\n<p>Sorbitol is a FODMAP.<\/p>\n<\/div>\n<div class=\"c\"><span class=\"tag\">kernels<\/span><\/p>\n<div class=\"mit\">not <i>Cracking kernels<\/i><\/div>\n<p>Amygdalin in the stones.<\/p>\n<\/div>\n<div class=\"c\"><span class=\"tag\">Teeth<\/span><\/p>\n<div class=\"mit\">not <i>constantly snacking<\/i><\/div>\n<p>Dried fruit sticks to your teeth - drink water afterwards.<\/p>\n<\/div>\n<div class=\"c\"><span class=\"tag\">kidneys<\/span><\/p>\n<div class=\"mit\">not in quantities at <i>Renal insufficiency<\/i><\/div>\n<p>Dried plums are very high in potassium.<\/p>\n<\/div>\n<div class=\"c\"><span class=\"tag\">Medications<\/span><\/p>\n<div class=\"mit\">not fluctuating with <i>Marcumar<\/i><\/div>\n<p>Vitamin K - eat regularly and evenly.<\/p>\n<\/div>\n<\/div>\n<\/section>\n<section class=\"ea-k\" id=\"gerichte\">\n<h2><span>In the kitchen<\/span>Where she belongs<\/h2>\n<ul class=\"ea-gerichte\">\n<li><span class=\"g\">Plum cake<\/span><span class=\"w\">Yeast dough, plums, cinnamon sugar.<\/span><\/li>\n<li><span class=\"g\">plum jam<\/span><span class=\"w\">Cooked in the oven for hours, almost without sugar.<\/span><\/li>\n<li><span class=\"g\">Plum compote<\/span><span class=\"w\">Austrian style for Kaiserschmarrn.<\/span><\/li>\n<li><span class=\"g\">Plum dumplings<\/span><span class=\"w\">With potato dough and buttered breadcrumbs.<\/span><\/li>\n<li><span class=\"g\">Duck with plum sauce<\/span><span class=\"w\">Classics of Asian and German cuisine.<\/span><\/li>\n<li><span class=\"g\">Pot roast<\/span><span class=\"w\">With dried plums and red wine.<\/span><\/li>\n<li><span class=\"g\">Prune porridge<\/span><span class=\"w\">With cinnamon and walnut.<\/span><\/li>\n<li><span class=\"g\">Plum chutney<\/span><span class=\"w\">With ginger and vinegar.<\/span><\/li>\n<li><span class=\"g\">Bacon plums<\/span><span class=\"w\">Dried plums wrapped in bacon.<\/span><\/li>\n<li><span class=\"g\">Tagine<\/span><span class=\"w\">With lamb, plums and almonds.<\/span><\/li>\n<\/ul>\n<div class=\"ea-tipp\"><b>Rule of thumb:<\/b> Ripe plums have a white, fragrant bloom and yield slightly to pressure. For cakes, use firm plums so they don&#039;t release too much liquid \u2013 simply halve them; the pit comes out easily.<\/div>\n<\/section>\n<section class=\"ea-k\" id=\"hausmittel\">\n<h2><span>As a home remedy<\/span>Dried plums for constipation<\/h2>\n<div class=\"ea-rezept\">\n<div>\n<div class=\"k\">Here&#039;s how it works<\/div>\n<h3>Soaked dried plums<\/h3>\n<ol>\n<li>In the evening, put 6 to 8 dried plums (about 50 g) into a glass.<\/li>\n<li>Pour about 200 ml of water over it and let it soak overnight.<\/li>\n<li>Eat the plums in the morning and drink the soaking water.<\/li>\n<li>If needed, have a second portion in the evening; drink plenty of fluids throughout the day.<\/li>\n<\/ol>\n<\/div>\n<div>\n<div class=\"k\">For what<\/div>\n<p>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.<\/p>\n<div class=\"k\" style=\"margin-top:14px\">Crowd<\/div>\n<p>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.<\/p>\n<\/div>\n<\/div>\n<\/section>\n<section class=\"ea-k\" id=\"tradition\">\n<h2><span>Ayurveda &amp; TCM<\/span>What the old systems say<\/h2>\n<div class=\"ea-trad\">\n<div>\n<h3>Ayurveda<\/h3>\n<p>The plum (<strong>Aluka<\/strong>In 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.<\/p>\n<\/div>\n<div>\n<h3>Traditional Chinese Medicine<\/h3>\n<p>In Traditional Chinese Medicine (TCM), the plum (<strong>Li Zi<\/strong>Sweet, sour, and neutral. It is said to clear heat, build body fluids, and harmonize the liver. The smoked winter plum <em>Wu Mei<\/em> (a related species) is a well-known drug for chronic diarrhea and cough.<\/p>\n<\/div>\n<\/div>\n<\/section>\n<section class=\"ea-k\" id=\"warn\">\n<h2><span>Warning notices<\/span>When you should be careful<\/h2>\n<div class=\"ea-warn\">\n<h3>Please note<\/h3>\n<ul>\n<li><strong>Flatulence:<\/strong> Sorbitol - start with small amounts.<\/li>\n<li><strong>Irritable bowel syndrome:<\/strong> Avoid if you have diarrhea.<\/li>\n<li><strong>Cores:<\/strong> Do not crack or grind.<\/li>\n<li><strong>Potassium:<\/strong> Discuss dosages in cases of kidney failure.<\/li>\n<li><strong>Blood thinners:<\/strong> Maintain a consistent level of vitamin K.<\/li>\n<\/ul>\n<\/div>\n<p class=\"ea-hinw\">This page provides information and does not replace medical advice. If symptoms persist, please consult a doctor.<\/p>\n<\/section>\n<section class=\"ea-k\" id=\"passend\">\n<h2><span>Related to the topic<\/span>Read on and cook along!<\/h2>\n<div class=\"ea-passend\"><a href=\"\/en\/wiki-archiv\/kirsche-prunus-avium\/\"><span class=\"art\">Archive<\/span><span class=\"n\">cherry<\/span><span class=\"d\">The relative from the stone fruit family.<\/span><\/a><a href=\"\/en\/wiki-archiv\/leinsamen-linum-usitatissimum\/\"><span class=\"art\">Archive<\/span><span class=\"n\">linseed<\/span><span class=\"d\">The second natural remedy for constipation.<\/span><\/a><a href=\"\/en\/wiki-archiv\/zimt-cinnamomum-verum-2\/\"><span class=\"art\">Archive<\/span><span class=\"n\">Cinnamon<\/span><span class=\"d\">For Datschi and plum jam.<\/span><\/a><a href=\"\/en\/product\/flohsamenschalen\/\"><span class=\"art\">Our shop<\/span><span class=\"n\">Psyllium husks<\/span><span class=\"d\">For comparison with the study.<\/span><\/a><a href=\"\/en\/product\/ceylon-zimt-gemahlen\/\"><span class=\"art\">Our shop<\/span><span class=\"n\">Ceylon cinnamon, ground<\/span><span class=\"d\">For plum cake.<\/span><\/a><a href=\"\/en\/product\/vitamin-d3-k2\/\"><span class=\"art\">Our shop<\/span><span class=\"n\">Vitamin D3 + K2<\/span><span class=\"d\">For the bones.<\/span><\/a><\/div>\n<p class=\"ea-hinw\">Shop links lead to our product pages; it is indicated there if a partner is involved.<\/p>\n<\/section>\n<section class=\"ea-k ea-quellen\" id=\"quellen\">\n<h2><span>Sources<\/span>What is this based on?<\/h2>\n<ol>\n<li>Attaluri A et al. <em>Randomized clinical trial: dried plums (prunes) vs. psyllium for constipation.<\/em> Alimentary Pharmacology &amp; Therapeutics 2011; 33(7): 822\u2013828.<\/li>\n<li>Lever E et al. <em>The effect of prunes on stool output, gut transit time and gastrointestinal microbiota: a randomized controlled trial.<\/em> Clinical Nutrition 2019; 38(1): 165\u2013173.<\/li>\n<li>Hooshmand S et al. <em>Comparative effects of dried plum and dried apple on bone in postmenopausal women.<\/em> British Journal of Nutrition 2011; 106(6): 923\u2013930.<\/li>\n<li>Aune D et al. <em>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.<\/em> International Journal of Epidemiology 2017; 46(3): 1029\u20131056.<\/li>\n<li>USDA FoodData Central: <em>Plums, raw<\/em> and <em>Plums, dried (prunes), uncooked<\/em>.<\/li>\n<\/ol>\n<\/section>\n<\/div>\n<\/div>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>Zwetschge (Prunus domestica) Botanischer Name Prunus domesticaRosengew\u00e4chse (Rosaceae) Auch Pflaume, ZwetscheZwetschgen sind l\u00e4nglich, Pflaumen rund Geschmack S\u00fc\u00df-s\u00e4uerlichgetrocknet sehr s\u00fc\u00df Herkunft Vorderasien, Kaukasuseine Kreuzung aus Schlehe und Kirschpflaume Bekannt f\u00fcr Trockenpflaumen gegen Verstopfungin Studien besser als Flohsamen Saison August bis Oktobergetrocknet ganzj\u00e4hrig Auf dieser Seite HerkunftNutzenInhaltsstoffeVerst\u00e4rkte Kombis &amp; was sich bei\u00dftIn der K\u00fccheAls HausmittelAyurveda &amp; TCMWarnhinweisePassend<\/p>","protected":false},"author":1,"featured_media":10032,"parent":5278,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"footnotes":""},"class_list":["post-10044","page","type-page","status-publish","has-post-thumbnail","hentry"],"_links":{"self":[{"href":"https:\/\/edenshealth.de\/en\/wp-json\/wp\/v2\/pages\/10044","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/edenshealth.de\/en\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/edenshealth.de\/en\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/edenshealth.de\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/edenshealth.de\/en\/wp-json\/wp\/v2\/comments?post=10044"}],"version-history":[{"count":0,"href":"https:\/\/edenshealth.de\/en\/wp-json\/wp\/v2\/pages\/10044\/revisions"}],"up":[{"embeddable":true,"href":"https:\/\/edenshealth.de\/en\/wp-json\/wp\/v2\/pages\/5278"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/edenshealth.de\/en\/wp-json\/wp\/v2\/media\/10032"}],"wp:attachment":[{"href":"https:\/\/edenshealth.de\/en\/wp-json\/wp\/v2\/media?parent=10044"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}