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Plums: Healthy Fruits for Constipation

Plums and damsons promote digestion, have an anti-inflammatory effect on rheumatism, and have a positive effect on osteoporosis. They are also rich in minerals and trace elements.

The elongated plums are a subspecies of the round plums. A total of 2,000 plum species are known. They are mostly water but are considered a healthy laxative.

The dietary fibers pectin and cellulose are primarily responsible for the digestive effect. When they come into contact with water, they swell and stimulate the intestinal wall so that they are transported further. For this purpose, ten fresh plums or five prunes on an empty stomach are sufficient. To do this, the dried fruit should first be soaked overnight. They can then be eaten in the morning and the soaking water drunk. Because the intestines need a lot of liquid so that the roughage can swell properly. If you don’t like dried fruit, you can also use plum juice. If the list of ingredients only includes plums and water, it has a similar effect to the fruit itself.

Phytochemicals against inflammation and osteoporosis

Plums contain high concentrations of secondary plant substances, especially the so-called anthocyanins. They have an anti-inflammatory effect, for example in rheumatism, but they can also alleviate the symptoms of osteoporosis.

In addition, plums and damsons are rich in minerals and trace elements:

  • Potassium is needed by all cells, without it, they cannot function. Muscle and nerve cells in particular are dependent on potassium.
  • Calcium is an important component of our bones and teeth.
  • Iron is essential for the formation of red blood cells.
  • Magnesium is important for bones, muscles, heart muscle, blood vessels, respiratory tract, and many enzyme systems.
  • The body needs the trace element zinc for immune defense and wound healing, among other things.
  • Vitamin A is important for the growth processes of many cells as well as for the eyes, skin, and mucous membranes.
  • Vitamin C supports the absorption of iron from the intestine into the blood, it is involved in the formation of hormones, scavenges free radicals, and helps build connective tissue.
  • Vitamin E is a cell protection vitamin. Among other things, it protects the cells from free radicals, reduces inflammation, and influences fat metabolism.
  • B vitamins have very different tasks in metabolism. Some are important for nerve function, others for blood formation or hormone balance.

Prunes contain a lot of fructose

Prunes also contain a lot of fructose, which gives the body new energy but also means a lot of calories. When prunes are soaked in water, the sweetness is potentiated. During drying, all the water is removed from the fruit. This makes them much lighter, but also ensures that 100 grams of prunes contain around 38 grams of fructose and 240 calories. The same amount of fresh plums have just under 10 grams of fructose and 46 calories.

Large consumption of plums can lead to diarrhea

If the pits are left in the plums during baking, the almond flavors they contain are transferred to the flesh and give it a delicious note of marzipan. This is the substance amygdalin contained in the seeds, which is converted into toxic hydrocyanic acid in the intestine. But that would only be dangerous if the kernels were cracked and the inside of the kernel was eaten raw. If you don’t have any digestive problems and simply like to eat plums, you shouldn’t eat significantly more than 150 grams of them at once. Larger amounts threaten diarrhea or at least abdominal pain.

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Written by John Myers

Professional Chef with 25 years of industry experience at the highest levels. Restaurant owner. Beverage Director with experience creating world-class nationally recognized cocktail programs. Food writer with a distinctive Chef-driven voice and point of view.

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