Prunes and Bone Health: Can Eating Prunes Help Prevent Osteoporosis?
Recent research suggests that prunes—yes, prunes—may do more than just support digestion. They might help strengthen your bones.
When people think about foods that protect bone health, they usually mention dairy, leafy greens, calcium, or vitamin D. But a surprising contender has emerged: prunes. Multiple studies have shown that eating prunes can preserve bone density and reduce bone loss, especially in postmenopausal women at risk for osteoporosis.
Is this just a health fad or does the science actually back it up?
Let’s take a look.
How Prunes Might Protect Bones
Prunes are rich in bone-friendly nutrients like potassium, vitamin K, boron, and various polyphenols. These compounds have antioxidant and anti-inflammatory effects that may help:
Slow down bone breakdown
Promote new bone growth
Improve calcium use in the body
What the Research Says About Prunes and Bone Density
1) Prunes Help Preserve Hip Bone Density
Study: De Souza et al., 2022 – The American Journal of Clinical Nutrition
In this 12-month study, postmenopausal women ate 5–6 prunes per day and were compared to women who didn’t eat prunes.
All women in the study received calcium and vitamin D supplements to support bone health.
None of the women were taking osteoporosis medications like Fosamax or Prolia.
No formal exercise programs were included.
Key findings:
Women who ate prunes maintained significantly higher bone density in their hips.
The benefit was especially clear in women at higher risk of bone loss.
The researchers concluded that prunes are a simple and effective dietary addition for bone health.
2) Prunes Improve Bone Strength in the Lower Leg
Study: Koltun et al., 2024 – Osteoporosis International
This follow-up study looked at the tibia (shinbone), a key part of the skeleton that supports balance and walking.
Like the previous study, participants were not taking osteoporosis medications.
All women received calcium and vitamin D.
No exercise routines were part of the study.
Key findings:
Women who ate prunes had stronger, denser bones in their lower legs.
CT scans showed improvements in the outer layer of bone (cortical density), which is important for preventing fractures.
This suggests prunes may help maintain bone strength throughout the body.
3) Prunes Improve Spine Density and Bone Markers in the Blood
Study: Hooshmand et al., 2016 – Osteoporosis International
This study tested two daily amounts of prunes—50 grams (5–6 prunes) and 100 grams to see if more was better.
All women received calcium and vitamin D as part of the study.
None were on bone medications.
No exercise protocols were included.
Key findings:
Both prune groups improved their bone density.
Blood markers showed less bone breakdown and more bone building.
The lower prune dose (5–6 per day) worked just as well as the higher dose.
Are Prunes a Standard Osteoporosis Treatment?
While the results are promising, prunes are not currently part of formal treatment guidelines for osteoporosis.
That’s because:
Most studies so far have been small and short-term.
Researchers still need to study whether prunes help prevent actual fractures.
Doctors rely first on medications that have been studied in large, long-term trials.
These studies suggest that prunes are a helpful tool for those looking to enhance their bone health through food.
How to Add Prunes to Your Routine
How many?
Most studies used about 5–6 prunes per day (about 50 grams).
How long to see benefits?
Bone improvements were seen after 6 to 12 months of consistent daily use.
Are there side effects?
Prunes are high in fiber, so if you’re not used to them, start slowly. Some people may feel bloated if they eat too many too quickly.
Bottom Line: Are Prunes Good for Your Bones?
Yes. For postmenopausal women, prunes appear to be a safe and effective way to support bone health. They may:
Help preserve bone density in the hips, spine, and legs
Improve markers of bone strength and metabolism
Provide benefits even without medications or added exercise routines
They’re not a replacement for prescription treatments when needed, but they can be a part of your bone health strategy.
What You Can Do Now
Eat 5–6 prunes each day, as part of breakfast or a snack
Make sure you’re getting enough calcium and vitamin D
Ask your doctor if you should have a bone density scan
Stay physically active and maintain a healthy diet
Prunes are a small, simple step that may go a long way toward keeping your bones strong.
References
De Souza MJ, Strock NCA, Williams NI, et al. Prunes Preserve Hip Bone Mineral Density in a 12-Month Randomized Controlled Trial in Postmenopausal Women: The Prune Study. Am J Clin Nutr. 2022;116(4):897–910. DOI:10.1093/ajcn/nqac189
Koltun KJ, Strock NCA, Weaver C, et al. Prunes Preserve Cortical Density and Estimated Strength of the Tibia in a 12-Month Randomized Controlled Trial in Postmenopausal Women. Osteoporos Int. 2024;35(5):863–875. DOI:10.1007/s00198-024-07031-6
Hooshmand S, Kern M, Metti D, et al. The Effect of Two Doses of Dried Plum on Bone Density and Bone Biomarkers in Osteopenic Postmenopausal Women: A Randomized Controlled Trial. Osteoporos Int. 2016;27(7):2271–2279. DOI:10.1007/s00198-016-3524-8