Once a staple in Elizabethan England and a favourite in Victorian canapés, prunes are being rediscovered as a nutrient-dense superfood. Often dismissed as old-fashioned, these dried plums are rich in fibre, polyphenols, and sorbitol, a natural sugar that aids digestion by increasing fluid absorption in the gut.
According to nutritional therapist Xuxa Milrose, prunes are 'basically like dates, but with a less sexy PR'. They are high in copper, potassium, magnesium, and vitamin K, and their low glycaemic sugar content means they do not cause rapid blood sugar spikes. This makes them a healthier alternative to other sweet snacks.
Despite their reputation as a natural laxative—which may have contributed to their decline in popularity—prunes remain a versatile ingredient in Persian stews and Moroccan tagines. Emerging research, particularly in postmenopausal women, suggests regular consumption may offer additional health benefits.
With UK fibre intake still below the recommended 30g per day, dietitian Bini Suresh highlights the relevance of traditional foods like prunes. As experts note, true superfood status comes from dietary diversity, not a single ingredient.
