Plum
Score
Plums are stone fruits rich in antioxidants, fiber, and potassium, offering natural sweetness with minimal calories and notable digestive and bone health benefits.
Why Plum scores 72
Nutrition
per_100g
Health benefits
Supports digestive regularity and gut microbiota diversity
strong evidenceSorbitol and soluble fiber stimulate water retention in the colon and prebiotic polyphenols feed beneficial bacteria, promoting butyrate-producing microbes
Protects against oxidative stress and inflammation
moderate evidenceAnthocyanins, chlorogenic acid, and other phenolic compounds neutralize free radicals and suppress pro-inflammatory pathways
Supports bone health and mineral density
moderate evidenceVitamin K activates osteocalcin for bone mineralization; phenolics reduce bone resorption; potassium and magnesium support mineral homeostasis
Maintains cardiovascular and metabolic health
moderate evidencePotassium regulates sodium balance and vascular tone; phenolics improve endothelial function and lipid profiles; low glycemic load prevents insulin dysregulation
Enhances satiety and supports weight management
emerging evidenceFiber increases gastric distension and slows gastric emptying; low calorie density allows larger portions for fewer calories
Pairs well with
- ·Pair with almonds because the vitamin E and lipophilic compounds in almonds enhance absorption of fat-soluble polyphenols from plums
- ·Pair with Greek yogurt because calcium and probiotics work synergistically with plum fiber to optimize gut microbiota composition and bone health
- ·Pair with leafy greens like spinach because both are rich in vitamin K, creating an additive effect on bone mineralization and vascular health
- ·Pair with ginger or turmeric because these spices amplify plum's anti-inflammatory phenolics through complementary polyphenol and gingerol mechanisms
Practical tips
- ·Best timing: anytime
- ·Select plums with slight give when gently squeezed—they should yield to pressure but not be mushy. Avoid rock-hard or overly soft fruit
- ·Store ripe plums in the refrigerator (32-40°F) for up to 2 weeks to slow ripening and preserve antioxidant content; bring to room temperature 30 minutes before eating for optimal flavor
- ·Consume skin-on whenever possible—the majority of anthocyanins and phenolic compounds are concentrated in or near the skin
- ·For constipation relief, consume 2-3 fresh plums or a small handful of dried plums (prunes) with adequate water; sorbitol works best with hydration
- ·Pair plum consumption with vitamin C sources (citrus, bell peppers) to enhance non-heme iron absorption if eating alongside plant-based proteins
