Prunes

🍑 What Are Prunes?
Prunes are dried plums known for their sweet flavor and chewy texture. They are rich in dietary fiber, potassium, vitamin K, and natural sugars, and are commonly used to support digestion or as an ingredient in snacks and baked goods.

🤔 Why Might a Sensitivity to Prunes Occur?

Prune sensitivity can arise from their concentrated sugars and natural plant compounds:

• Sorbitol: A sugar alcohol in prunes that may cause bloating or digestive discomfort.

• Fructose: Prunes are high in natural sugars, which can be difficult for individuals with fructose malabsorption.

• FODMAPs: Prunes contain fermentable carbohydrates that can trigger symptoms in sensitive digestive systems.

🛠️ Supportive Wellness Choices

• Avoid prunes and prune-containing foods for 8 weeks.

• Reintroduce gradually to evaluate tolerance.

• Track patterns and symptoms using a food diary.

💊 Supportive General Supplements

Consider:

• Digestive Enzymes: Assist in breaking down fructose and sorbitol.

• Probiotics: Support gut balance and digestion.

• L-Glutamine: Helps support the gut lining and reduce reactivity.

🌟 Why Might Sensitivity to Prunes Occur but Not Other Fruits?

Key differences include:

• Higher Sorbitol Content: Prunes contain more sorbitol than many fresh fruits like apples or pears.

• Concentrated Sugars: The drying process increases sugar density compared to fresh plums.

• FODMAP Levels: Prunes contain higher levels of fermentable carbohydrates than many other dried fruits.

🍽️ Popular Uses for Prunes

• Prune snacks

• Prune juice

• Baked goods with prunes

🍽️ Alternatives (if tolerated)

• Fresh plums

• Dried apricots

• Raisins

• Dates