The recommended number of prunes to eat per day typically ranges from 4 to 10 prunes, depending on the purpose and individual tolerance.
- For general health and digestive benefits, a serving size is commonly 4 to 5 prunes per day, which provides about 3 grams of fiber and various vitamins and minerals.
- For bone health, studies suggest 9 to 10 prunes (about 100 grams) daily may prevent bone mineral density loss. However, some research also supports that a lower dose of 4 to 6 prunes (50 grams) daily can be effective and easier to tolerate.
- When starting to eat prunes, it is advised to begin gradually with 2 to 3 prunes daily to avoid digestive discomfort, then increase to 4 to 6 prunes a day.
- If concerned about sugar intake or weight, a lower intake of about 4 to 6 prunes daily is recommended.
In summary, starting with 2-3 prunes daily and working up to 4-6 prunes daily is a safe and beneficial approach, with up to 9-10 prunes daily beneficial for bone health in some cases. This covers digestion, nutrients, and specific benefits like bone health while considering gradual introduction and tolerance.
