Prunes are high in nutrients and dietary fiber. This dried plump can make your bowel movements smoother and even help in weight loss when it is included in a healthy diet. But like everything else in nature, even prunes have a few side effects if consumed in excess for too long. This side effect might cause you to think twice before overconsuming it. An individual’s overall health, medical history, and medications also determine how the intake of prunes can affect you. One can use these fruits in sweet and savory dishes like stews, tzimmes, cakes, and soups.
Here are a few side effects of eating too many prunes
1. Weight Gain
Prunes are loaded with weight-gaining sugar content. Studies found one serving of six uncooked prunes contains 135 calories and 20 grams of sugar. While one cup of prune juice contains about 180 calories. Prunes also have a high glycemic load. That means overconsuming prunes can lift up one’s blood sugar levels more than most other fruits.
2. Danger Of Acrylamide
Prunes have a high concentration of acrylamide, it is considered a carcinogen and a neurotoxin. However, acrylamide is not naturally found in normal food unless it is cooked at temperatures above 100° C. According to studies the amount of acrylamide needed to cause neuropathic harm is about 500 times the daily dietary intake. While consuming prunes in moderate amounts is relatively safe.
3. Lead To Laxative Dependency
Prunes are the fruit that is usually used as an irritant laxative. While an individual who suffers from frequent constipation should not count on prunes completely to clear their digestive system. As this can cause laxative dependency after a certain period of usage. This condition can lead to nutrient deficiency among other complications.
4. May Cause Diarrhea
Consuming excessive amounts of prunes can lead to diarrhea. As the insoluble fiber contained in prunes can cause or worsen diarrhea. Make sure to avoid eating this fruit when you are suffering from diarrhea. This effect can be attributed to the laxative property of prunes. Prunes are natural laxatives as they contain a laxative compound called sorbitol. It may also cause allergic reactions in some people. Some studies found that fructose intolerance found in many individuals, which can cause abdominal pain and diarrhea. As prunes contain high amounts of sugar, which might trigger such a problem.
5. Bloating And Gas
Prunes contain complex carbohydrates and sugars. That does not completely break down in the digestive tract. When the sugars reach the colon, the bacteria start feeding on these undigested carbohydrates. These bacteria are responsible for intestinal gas and bloating.
How Many Prunes Is Safe To Eat
According to studies, an individual can eat two servings of dried fruit per day for a healthy diet, which also includes fruit juice. A serving of prune juice is one cup, while a serving of prunes is 10 prunes. If in case you are not used to a diet high in fiber. Then start with a smaller serving and gradually increase your consumption to avoid digestive side effects.