Dried Plum Powder
Also known as: Dried plum, Prune, Dried Plum Powder, Prunus domestica
Overview
Dried Plum Powder is a dietary supplement and functional food ingredient derived from dehydrated plums (Prunus domestica). It is recognized for its rich content of dietary fiber, polyphenols, vitamins, and minerals. Primarily, it is utilized for its potential benefits in supporting cardiovascular health, bone health, and digestive function. Key characteristics include its antioxidant properties, cholesterol-lowering effects, and potential anti-inflammatory activity. Research on dried plum powder is moderately mature, with several randomized controlled trials (RCTs) and meta-analyses, particularly focusing on its impact on lipid profiles and cardiovascular risk factors. The evidence quality is considered high, with multiple systematic reviews and meta-analyses supporting its effects on lipid profiles.
Benefits
Dried Plum Powder offers several evidence-based benefits, primarily in cardiovascular health. Meta-analyses consistently show that supplementation significantly reduces serum total cholesterol (TC) and low-density lipoprotein cholesterol (LDL-c), especially in individuals with elevated cholesterol levels and when supplementation extends beyond 8 weeks. For instance, a meta-analysis reported a statistically significant reduction in TC and LDL-c (p=0.03). However, no significant effect on triglycerides (TG) or high-density lipoprotein cholesterol (HDL-c) has been consistently observed. The benefits are particularly noted in populations such as postmenopausal women, where studies have shown improvements in total cholesterol and LDL-c with daily consumption of 50-100 g/day of dried plums, independent of changes in BMI or physical activity. The clinical significance of these reductions is moderate, contributing to overall cardiovascular risk reduction. Benefits typically become apparent after at least 8 weeks of consistent daily supplementation.
How it works
Dried Plum Powder exerts its effects primarily through its rich content of polyphenols and dietary fiber. It is believed to reduce cholesterol by enhancing bile acid excretion, which leads to increased catabolism of cholesterol in the body. Its antioxidant properties help reduce LDL oxidation, a crucial step in the development of atherosclerosis. Furthermore, the active compounds in dried plums may modulate lipid metabolism enzymes and influence inflammatory pathways. The significant fiber content also promotes gut health, which can indirectly impact systemic lipid metabolism. While the bioavailability of polyphenols from dried plums is moderate, their metabolism by gut microbiota may enhance their systemic effects and overall efficacy.
Side effects
Dried Plum Powder is generally considered safe, with no serious adverse events reported in randomized controlled trials involving doses up to 100 g/day over several weeks. The most common side effects are mild gastrointestinal discomfort or increased bowel movements, which are attributed to its high fiber content and typically affect less than 5% of users. These effects are usually transient and mild. There are no significant drug interactions or contraindications reported in the reviewed literature. Studies specifically involving special populations, such as postmenopausal women, have also not identified any safety concerns. Individuals with pre-existing digestive disorders should exercise caution and consult a healthcare professional before use, as the increased fiber intake might exacerbate symptoms.
Dosage
The minimum effective dose for Dried Plum Powder is approximately 50 g/day, whether consumed as powder or whole dried plums. The optimal dose range, based on randomized controlled trials demonstrating benefits in lipid profiles, is between 50 and 100 g/day. While a maximum safe dose has not been firmly established, doses up to 100 g/day have been well-tolerated for periods exceeding 8 weeks. For consistent benefits, daily consumption is recommended, ideally at a consistent timing to maintain steady intake. The powder form may offer easier standardization of dosage compared to whole plums. Absorption can be enhanced when consumed with meals, and while the fiber content may slow absorption, it also contributes to sustained effects and overall digestive health.
FAQs
Are there any side effects?
The most common side effects are mild gastrointestinal discomfort or increased bowel movements due to its fiber content, generally mild and infrequent.
Can it replace cholesterol medications?
No, Dried Plum Powder should be considered an adjunctive supplement to a healthy diet and lifestyle, not a replacement for prescribed cholesterol medications. Always consult your healthcare provider.
How long does it take to see benefits?
Benefits, particularly for cholesterol reduction, are typically observed after a minimum of 8 weeks of consistent daily supplementation.
Is it safe for all adults?
Generally, yes, it is safe for most adults. However, individuals with pre-existing digestive disorders should consult a healthcare professional due to its high fiber content.
Research Sources
- https://pmc.ncbi.nlm.nih.gov/articles/PMC9869099/ – This systematic review and meta-analysis of randomized controlled trials investigated the effects of plum supplementation on lipid profiles. It found a significant reduction in total cholesterol and LDL-c with plum supplementation, particularly in unhealthy subjects and with longer durations, despite high heterogeneity among studies. The study highlights the potential of plums in cardiovascular risk reduction.
- https://www.liebertpub.com/doi/abs/10.1089/jmf.2020.0142?doi=10.1089%2Fjmf.2020.0142 – This randomized controlled trial examined the effects of dried plum consumption on lipid profiles in postmenopausal women. It demonstrated that daily intake of 50-100 g of dried plums significantly reduced total cholesterol and LDL-c without affecting BMI, suggesting a direct beneficial effect on lipid metabolism in this population.
- https://onlinelibrary.wiley.com/doi/full/10.1002/fsn3.4000 – This systematic review and meta-analysis confirmed improvements in lipid profiles with the consumption of plum products across various randomized controlled trials. It underscores the variability in plum product types and doses used in studies but generally supports the cholesterol-lowering effects of plums.