The BIG Prune Benefit You NEED to Know

Prunes and graceful aging go together like zebras and stripes, Calvin and Hobbes, or trucks and mud.

Many young people turn their noses up at prunes. But those of us who have a little more gray up top and a LOT more wisdom, know these dried plums can be a good “regular” friend.

But even folks who trust prunes to keep their trips to the bathroom regular are likely overlooking one of prune’s BIGGEST benefits.

And the ripple effect from this one is HUGE.

It turns out prunes boost your microbiome.

By now you’ve probably heard of the microbiome. There are trillions of microorganisms living ON and IN your body. Those that call your gut home are collectively called the microbiome.

Your gut bugs have wide-ranging effects on your overall health. If you want to decrease inflammation, improve gut health, lose a few pounds, boost your immune system, or lift your mood, then taking care of your microbiome is your ticket.

And now a new study in the journal Food and Function highlights how prunes can help.

The study focused on 143 postmenopausal women between 55 and 75. One-third of the ladies received a daily dosage of 50 grams of prunes, one-third got 100 grams, and the control one-third received nothing at all.

After a year, the researchers found that the women who got a daily dose of prunes had a significant increase in the Lachnospiraceae family of bacteria in their microbiome.

That rise is critical because there are two ways to improve microbiome health. The first is a simple numbers game—when it comes to the bacteria in your gut, the more the merrier. The second is diversity—the more strains of bacteria you have, the healthier your microbiome is.

Making prunes a part of your daily routine is a good idea for ANY adult, regardless of age. But prunes are especially beneficial for folks over 50.

Here are some more ideas to get your microbiome in tip-top shape.

Dr. Scott’s Road to Microbiome Mastery: 

  • Avoid antibiotics unless you absolutely need them.
  • Eat fermented foods, including sauerkraut, pickles, and yogurt. (And for the adventurous: miso, natto, and kimchi.).
  • Take a good probiotic: I personally like to rotate probiotics to get a wide variety of bacteria species.
  • Eat plenty of fiber prebiotics. Probiotics need food and fiber is one of the best ways to feed them. Fresh, raw vegetables are your best source.
  • Sleep well, keep stress low, and exercise.

P.S. Osteoporosis occurs when bones become weak, increasing the risk of a fracture. But it turns out prunes may be able to help with this condition too. CLICK HERE for the details.


“Prune supplementation for 12 months alters the gut microbiome in postmenopausal women,” Food Funct., 2022,13, 12316-12329 DOI: 10.1039/D2FO02273G

Dr. Scott Olson, ND

Written By Dr. Scott Olson, ND

Nearly 25 years ago, failed mainstream medical treatments left Dr. Olson in constant pain – and his health in ruins. And that’s when he did something REVOLUTIONARY. He began his career in medicine – and dedicated his life to uncovering the true, underlying causes of disease.
Through his innovative medical practices in Tennessee and Colorado, Dr. Olson has helped cure countless seniors from across America of arthritis… heart disease… diabetes… and even cancer. All without risky prescription drugs or painful surgeries.

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