Synopsis

Source of validity: Scientific
Rating (out of 5): 2

Prunes (dried plums) have some scientific evidence supporting their use in weight management. Prunes are high in dietary fiber—particularly soluble fiber—which can enhance satiety and reduce overall calorie intake by promoting a feeling of fullness. A few randomized controlled trials have investigated prunes’ effects on appetite, satiety, and weight loss. For example, a 2014 study published in Food & Function found that overweight participants who consumed prunes as part of a weight loss diet experienced greater weight loss and increased satiety compared to those who did not eat prunes. The high fiber content slows gastric emptying and may help moderate blood sugar spikes, thereby reducing hunger and subsequent calorie intake.

However, the overall body of evidence is still limited, with relatively few clinical studies conducted, and most have small sample sizes. While prunes can be a useful adjunct for those seeking to reduce their calorie intake due to their satiating properties and effects on bowel regularity, they should not be viewed as a standalone weight loss solution. Prunes are also relatively high in natural sugars and calories, so portion control is important. In summary, while there is preliminary scientific support for prunes aiding weight loss through appetite regulation, more robust, large-scale studies are needed to fully validate these findings.

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