Eating 5 Prunes a Day Can prevent Bone Loss

“All fruits and vegetables have a positive effect on nutrition, but in terms of bone health, this particular food is exceptional.”

Recent scientific research has found that simply eating a serving of five prunes a day may help slow and prevent bone loss. Research published in the journal Osteoporosis International studied postmenopausal women with low bone density, who ate 5 to 6 prunes (50g) per day, for a six-month period. The research suggests that this level of consumption was as effective in preventing bone loss as a previous study where postmenopausal women consumed 10 to 12 prunes (100g) per day for one year.


How to Include Prunes in your Diet

They’re full of fibre (3 grams in just 5-6 prunes) and are a great way to get an energy boost – as they’re naturally sweet and only contain naturally-occurring sugars – not all dried fruits have that claim to fame – many are sweetened with fruit juices or sugar!

Prunes are naturally high in fructose & can be a helpful tool in managing constipation.

Their sweet and chewy consistency makes for the perfect snack!

Different Ways to Use Prunes

  • Using prunes for a bit of sweet & fibre
  • Garnishing my salads with chopped prunes
  • Using them as a topping for #ToastTuesday! (have you tried ricotta and prunes on your toast yet? You SHOULD!)
  • small clear bowl with prunes inside next to 3 brown coloured energy balls on a white background.

3 ingredient prune energy balls for bone health!

Brought to you by the California Prune Board in conjunction with Ignite Nutrition – dietitians for knowledge translation!

prune balls

3 Ingredient Prune Energy Balls

Prep Time: 5 mins
Cook Time: 5 mins
Total Time: 10 mins
Servings: 12


  • 2 cups dried pitted prunes
  • 1 cup quick oats
  • 3/4 cup nut butter (I used almond)


  • Combine all ingredients in a food processor
  • Blend until all ingredients are an even consistency
  • Shape into 1″ balls
  • Keep in an airtight container in the fridge for up to 1 week

In addition to supporting healthy bones, prunes also help support heart and digestive health. Prunes have a low glycemic index, which along with fibre, helps manage blood sugar levels.



The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

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