Smore and more often we talk about “functional” foods, that is, foods capable of doing something more than nourishing. Among these, the California plums they are gaining a prominent place, especially when it comes to the intestine, female well-being and prevention. But what does science really say? And how to include them in your daily diet? We asked him Annamaria Acquaviva, nutritionist for California Prune Board in Italy.
Prunes and intestines: why they really help regularity
California Prunes have long been associated with intestinal regularity and this effect is now supported by multiple scientific evidence and has also been confirmed byEuropean Food Safety Authority (EFSA).
As part of a healthy, balanced diet and lifestyle, the daily consumption of 100 grams of California plums (approximately 8–12 fruits) contributes to the normal functioning of the intestine. From a nutritional point of view, this result is based on a very interesting synergy. In fact, plums represent aexcellent source of fibrewith approximately 7 grams per 100 grams, equal to approximately a quarter of the daily requirement.
Added to this are the sorbitola naturally occurring sugar with an osmotic effect, ei polyphenolswhich help create a favorable intestinal environment.
Three or four plums a day they also constitute one of the five recommended daily servings of fruits and vegetables: they are not affected by seasonality and represent a practical solution to increase the intake of fiber in the diet.
This combination makes them particularly useful in womenwho more frequently may experience intestinal slowdowns linked to hormonal changes, stress or lifestyle changes.
Intestinal microbiota: also a help for internal balance
In recent years it has clearly emerged that the intestinal microbiota is a key element for the overall health of the organism. California plums contribute fermentable fibers and polyphenols, which represent nourishment for the beneficial bacteria of the intestine.
Some studies have observed that regular consumption of dried plums can promote an increase in bifidobacteria, microorganisms associated with improved intestinal function.
This translates into greater production of short-chain fatty acids, which are fundamental for the health of the intestinal mucosa.
In a broader vision, we can say that Prunes contribute to supporting a balanced microbiota, which in turn communicates with the organism, also influencing metabolic and epigenetic mechanisms linked to health.
Not just the intestine: heart, bones and metabolism
California Prunes represent a food of great interest in functional nutrition because their effects go beyond intestinal well-being.
The scientific evidence focuses in particular on cardiovascular and bone health. As regards the cardiovascular system, two studies presented atAmerican Society of Nutrition have shown promising effects on several biomarkers.
In men, prolonged consumption of prunes has been associated with a improvement of HDL cholesterol (the so-called “good” cholesterol) and the ratio between total cholesterol and HDL. One was also observed reduction of inflammationwith an effect on the biomarker C-reactive protein (CRP), an indicator of systemic inflammation.
In post-menopausal womendaily consumption of dried plums has not shown negative effects on the main metabolic parameters linked to cardiovascular risk, including total cholesterol, triglycerides, fasting blood sugar and insulin levels.
From a nutritional point of view, dried plums are naturally free of fat, sodium and added sugars, and represent an interesting source of micronutrients.
They are rich in vitamin K and manganesewhich support bone health, and provide potassiumessential for muscle function.
Just on the bone front, a significant amount of studies conducted on post-menopausal women indicate that a daily serving of prunes can help slow bone loss. Some evidence also suggests benefits in the male population, confirming a broader action.
Women, hormones and digestion: why they can really help
Yes, because the female intestine is particularly sensitive to hormonal fluctuations. During their period, pregnancy or menopause, many women may experience bloating and slow bowel movement. Plums can represent a natural support because they promote regularity in a physiological and delicate way. Furthermore, thanks to the content of fibers and bioactive compounds, they help support metabolism and digestive comfort, fundamental aspects in these stages of life.
How many to eat (and when)
The quantity may vary depending on the objective. For intestinal well-being, the consumption of approximately 100 grams per day (8–12 plums) is associated with benefits on digestive regularity.
For bone health, a serving of approximately 50 grams (5–6 plums) may be useful in helping to prevent bone loss.
Also 30 grams per day (3–4 plums) they represent one of the five portions of fruit and vegetables and a practical way to increase your fiber intake.
A portion of approx 40 grams (4–6 plums) provides less than 100 calories and provides fiber, vitamin K and potassium, as well as polyphenols and minerals.
They can be consumed in the morning or as a snack, always accompanied by good hydration.
Prunes vs California Prunes: What are the Differences?
When it comes to dried plums, not all are created equal. California Prunes represent a specific standard, often also used in scientific studies. Here’s what changes.
Variety and origin
Generic plums can belong to different varieties and come from many countries. California Prunes are derived almost exclusively from the variety Prunus domestica L.grown in ideal climatic conditions that favor a constant nutritional composition. (Source: Stacewicz-Sapuntzakis M. et al., Nutrition Research, 2001).
Nutritional profile
All plums contain fiber, but California plums are standardized for:
1. about 7 g of fiber/100 g,
2. significant presence of sorbitol (osmotic effect),
3. high content of antioxidant polyphenols.
This combination is the basis of their effects on intestinal regularity.
(Source: EFSA Panel on Dietetic Products, Nutrition and Allergies, 2014)
Intestinal benefits (clinical evidence)
California Prunes are among the most studied foods for intestinal function. EFSA recognizes that 100 g per day contributes to the normal functioning of the intestine. (Source: EFSA Journal, 2014;12(7):3754).
Microbiota and metabolic health
Thanks to fermentable fibers and polyphenols, dried plums promote the growth of bifidobacteria and the production of short-chain fatty acids (SCFA).
These effects are associated with a better balance of the microbiota.