We have a tree loaded with plums, so they’ve been on my mind a lot these days. Growing up in the Midwest, I recall enjoying the sweet taste of a plum countered with that slightly sour skin. My brother loved plums!

Plums are in the stone fruit family and rich in various nutrients, particularly vitamin A, vitamin C, and vitamin K. Vitamin A is helpful for vision, strengthening our immune function, heart, lung, and kidney health. Vitamin C is well-known for its beneficial effects on the immune system. It also plays a significant role in the production of pro-collagen, the body’s precursor to collagen and also increases the absorption of plant-sourced iron. Plums are rich in antioxidants, specifically anthocyanins, a type of polyphenols, that may help to reduce the risk of cardiovascular disease, type 2 diabetes, and cancer.

Research-wise, we tend to see more about dried plums, or prunes. And what are prunes and prune juice notoriously known for? Easing constipation and improving stool consistency. One prune (as well as one plum) provide 1 gram of fiber, which helps to add bulk to one’s stool. Additionally, plums and prunes naturally contain sorbitol, a sugar alcohol that aids in relieving constipation. On the flip side, consuming too many plums or prunes could very likely lead to diarrhea. Dried plums, both 80 grams or 8 prunes daily and 120 grams or 12.5 prunes daily, increased stool output and frequency.

Additionally, eating 50 grams or 5 prunes daily and eating 100 grams or 10 prunes daily was found to improve bone health and reduce the rate of bone loss. A more recent study in 2020 observed that men who consumed 100 grams or 10 prunes daily had a reduced rate of bone loss, improved bone quality, and lesser inflammation.

Naturally, all 300 plums on our tree ripen within days of one another. Beyond simply eating a fresh plum, what else to do with all of these plums? For one, we can very carefully gift them to friends and neighbors; they can be quite fragile, so transporting them can be a challenge. But what else? I mostly puree the plums, skins and all in my Vitamix and then pour into ice cube trays and freeze plum cubes to be used for smoothies. For those of you more adventurous souls, you could use plums to make jam – caveat there is sugar. If you have a dehydrator, you could make your own prunes.

Simple ways to add plums or prunes to your diet:

Eat ‘em up as a snack or part of a meal.
Smoothies – blend directly into smoothies or use the ‘plum cubes’ as noted above
Puree prunes and eat jam as ‘prune butter’ or jam.
Prunes can also add a nice touch to a savory stew.
Add plums or prunes to your breakfast ‘cereal’ – mashed sweet potatoes, oatmeal, kasha
Substitute prunes as a sweetener in baked goods.
Make a trail mix with various nuts, seeds, and chopped prunes.