Benefits and Side Effects of Plum

Top 20 Plum Benefits and Side Effects


Hey guys here are the Plum Benefits & Side effects and answer to all your questions on the below post. Plums are members of the family as peaches, nectarines, and apricots. They can be enormous or little, with skin that is red, purple, green, yellow, or orange and flesh that is pink, yellow, or orange. The flesh is usually yellow or red.

Dried plums, often known as prunes, are oval in form and have wrinkled skin. Prunes vary in colour depending on the type, but are often dark purple or blue. Both offer potential health advantages.

Were introduced to Japan, Europe, United States and America after China but today there are approximately 2,000 types growing all over the world. Plums lend a gentle sweetness to salads and sweets, but their health advantages are the most appealing aspect of the fruit.

plum benefits


Improves heart health

Improves Memory & Brain Health

Controls Anxiety / Improves blood circulation

Relief from Constipation

Aids Stroke and high blood pressure

Rich in antioxidants

Improves Bone health

Improves skin health

Lower blood sugar levels

Plum Benefits

Prevents Cardiovascular disease / Improves heart health

Phytochemicals and minerals in this fruit help to reduce the inflammation that causes heart disease. The fibre and the low glycemic index in plums help reduce blood sugar levels, ultimately reducing the risk of type-2 diabetes as well.

Improves Memory & Brain Health

Plums contain a wide variety of flavonoids and phenols, which provide a long list of health benefits and improves our brain memory. Plums contain powerful antioxidants such as polyphenols and anthocyanin that protect the lipid content in the brain and thereby preventing the brain cells from the damage.

Controls Anxiety / Improves blood circulation

A plum a day may keep anxiety away. Anxiety might be elevated when your antioxidant levels are low. They help boost cognitive function and immunity as well. Plum fruit helps enhance the immune system, improve the power of the eye and prevent conditions like arthritis, asthma, anemia, hypercholesterolemia. Plums contains essential iron and copper which assists in the formation of red blood cells and facilitates blood purification and healthy circulation.

Relief from Constipation

Plums, like prunes, can assist keep things moving through your digestive tract. They contain a high concentration of sorbitol, a sugar alcohol that functions as a natural laxative. Plums can detoxify our body and prevent constipation. Also it can boost our metabolism and thus help in losing weight naturally. Plums can substantially increase bone mineral density in the spine and forearms.

Aids Stroke and high blood pressure

Contain potassium, which is beneficial to blood pressure regulation in two ways. It aids your body’s elimination of salt through urination and reduces tension in the walls of your blood vessels. Lowering your blood pressure reduces your chances of having a stroke. Also helps by keeping us hydrated.


Include vitamin C, which helps your body repair, develop muscle, and produce blood vessels. These compounds protect the body from cell and tissue damage, which can result in diabetes, Alzheimer’s disease, Parkinson’s disease, and cancer. Plums are a good source of vitamin A. Plums are rich in a variety of vitamins and minerals, including calcium, which ensures blood clots normally. Both plum benefits and prunes are an excellent source of vitamins, minerals, fiber and antioxidants.

Lower blood sugar levels

The sweet-sour fruit is rich in vitamin C, K, copper, dietary fibre and potassium are high in fibre, which helps to reduce the blood sugar surge that occurs after eating carbohydrates. They can also increase your body’s production of adiponectin, a hormone that aids with blood sugar regulation. Plums are great for health with anti-inflammatory, antioxidant and memory-boosting properties.

Improves Bone health

Prunes (dry plums) have been shown in animal studies to help decrease and even reverse bone loss. Reduce the harmful effects of free radicals and help us to diagnose problems like arthritis, asthma, cancer.

Good for skin

Fighting the signs of aging. Reducing scars and sun tan, Promoting healing. Getting the healthy and younger as potassium, fluoride and iron.

Nutritional Value:

The nutritional value of plum is given as follows: 

Nutritional components Value 
Energy 46 kcal 
Protein 0.7 g 
Carbohydrate 11.4 g 
Fat 0.28 g 
Sugar 9.92 g 
Fibre 1.4 g 
Glutamic acid 0.035 g 
Aspartic acid 0.352 g 
Lysine 0.016 g 
Isoleucine 0.014 g 

Table 1: The nutritional value of raw plum per 100 grams2

Components Value 
Calcium 6 mg 
Iron 0.17 mg 
Potassium 157 mg 
Phosphorus 16 mg 
Zinc 0.1 mg 
Copper 0.057 mg 
Manganese 0.52 mg 
Fluoride 2  µg 
Vitamin C 9.5 mg 
Thiamin 0.028 mg 
Riboflavin 0.026 mg 
Niacin 0.417 mg 
Vitamin B6 0.029 mg 
Vitamin K 64  µg 
Vitamin E 0.26 mg 
Folate 5  µg 
Choline 1.9 mg 
Beta-carotene 190  µg 
Vitamin A 345 IU 

Side effects of Plum

Plum side effects include stomach problems and allergic reactions. The most typical adverse effects of plum include:

Large amounts of plum juice may cause excessive digestive issues like flatulence, indigestion, and bloating in people who have constipation issues.

Eating plums may cause allergy responses in certain people. It has a substance that has the potential to cause allergic reactions with immunoglobulin E (IgE) specific symptoms. 
However, if you have any negative responses to it, speak with your Ayurvedic doctor who recommended it right away. They’ll be able to handle you properly.

The prevailing consensus is that plum is safe as long as it is consumed in the authorised amounts. However, when eating plums, general safety precautions must be taken.


Plums provide a variety of health-enhancing qualities. It has been demonstrated that eating plums is good for both the mother and the unborn child’s health. Information on the harmful effects of plums during pregnancy is insufficient. However, if any unusual symptoms manifest, contact your ayurvedic doctor right away.

Children: The high alcohol content of plum juice may cause newborns to poorly absorb iron. Plums caused IgE-mediated allergy responses in some people. The stages of immune system development are still present in children. Thus, allergic immunological reactions are frequently observed. Therefore, if such responses do arise, care must be taken; to prevent any issues involving children’s health, speak with your Ayurvedic doctor.

Drug Reactions:

Unknown amounts of phytochemicals are present in a variety of fruit juices, which can interact negatively with other medications and cause side effects. In a similar way, plum juice contains a variety of phytochemicals that can increase systemic exposure and cause high blood pressure (hypertension). Your Ayurvedic doctor needs to take this harmful food-drug combination into account to prevent significant health problems. Therefore, it is essential to heed your Ayurvedic physician’s instructions.

benefits of plums sexually

benefits of plum in pregnancy

Remember to eat only fresh vegetables and seasonal fruits that we get directly from mother earth. 

However, to avoid the fruit’s negative effects, it is always best to consume it in moderation. Nothing in excessive amounts is healthy for our health.


Here we have discussed the Top 20 Plum Benefits and Side Effects , diet, properties, advantages and disadvantages. One should follow and eat fruits even in their busy schedule to stay fit and healthy. Remember to eat more vegetables and homemade foods and eat fewer junk foods.

You may also go through weight gain safely for more details to gain weight healthily.


How many plums should I eat a day?

An adult can eat upto 6 fresh plums in a day depending on how big the fruits are. Children however should eat only 2 to 3 plums a day. Avoid eating too many plums at one go as it is rich in organic acids, excessive consumption of plums can cause diarrhea or other gastrointestinal disorders.

Is it good to eat plums everyday?

Yes it is good to consume plums and prunes on a regular basis as it has protective effect on heart health, reduces high blood pressure and cholesterol levels, which are major risk factors for heart disease.

Is plum hot or cold for body?

As it is a water rich fruit, it is cool your body and give you relief from excessive heat. Eat fruits with good water content like watermelon, plums, pears, apples, berries and prunes which helps to keep our body hydrated.

Does plum have side effects?

Side effects occur only if consumed in excess. People having problems with constipation and drinking large quantities of plum juice could experience excessive digestive problems such as flatulence, indigestion and bloating. Some people might experience allergic reactions on eating plums.

Do plums burn fat?

No they do not burn fat but can be consumed when on diet being Low-Calorie. One way to consume fewer calories is by consuming low-calorie filling foods of which plums are, and this is due to their high fiber counts. This helps create a calorie deficit and hence promotes weight loss.

Are plums high in sugar?

Yes some plums are high in sugar which tastes sweet. These late-summer favorites only have 7 grams of sugar and are 30 calories a piece. What’s cool about plums is you can get creative with them and make things like sugar-free jams and marmalade

Can I eat plum on empty stomach?

Yes, plums can be consumed on an empty stomach. Only citrus fruits should be avoided before breakfast as they lead to acidity

Does eating plums cause gas?

Yes if consumed in excess. Plums are packed with polyols, often called sugar alcohols because of their structure (they look like both sugar and alcohol) and because they’re fermented by gut bacteria, which leads to stomach problems like bloating

Can diabetics eat plum?

Yes, which are not too sweet in taste. Plum has a low glycemic index, and when eaten after meals, it does not increase blood sugar levels. So, you can safely add plum to your diet plan of breakfast, lunch, or dinner. YES, diabetics can eat black plums

Is it OK to drink water after eating plum?

No, should drink water after 15 min of having any fruits. Your stomach needs to maintain the pH level within a specific range to ensure a smooth digestion process. The normal pH level of the stomach is acidic and ranges from 1.5 to 3.5. Drinking water immediately after having fruits can dilute this pH, causing stomach ache and indigestion

Is Plum good for constipation?

Yes, plums are good for constipation. Constipation can make you feel bloated, and eating more fruit can be a remedy because it, too, is high in dietary fiber. Plums, pears, and apples are good choices and they’re also high in pectin, a naturally occurring fiber.

Is plum good for loose motion?

Yes, As per a research published in the journal Nutrition Review, increased fiber intake benefits a number of gastrointestinal disorders, including constipation. Plums also contain sorbitol, which has laxative effects.

Do plums soften stool?

Fruits like papaya, orange and plum are great natural laxatives for getting rid of constipation. Fruits for constipation will typically contain large amounts of fiber and water, which speed up intestinal flow and make the formation of stools easier.

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