Are Plums Inflammatory? Unpacking the Science Behind This Nutrient-Dense Fruit

October 23, 2025 •

4 min read

Boasting a rich supply of over 15 different vitamins and minerals, plums and prunes are impressively high in nutrients that have been shown to help reduce inflammation. The notion that they might be inflammatory is a misconception; rather, research indicates the opposite is true, with evidence pointing to their potent anti-inflammatory and antioxidant properties.

Quick Summary

Plums and prunes are rich in polyphenols and antioxidants that combat oxidative stress and inflammation. Evidence from cell and animal studies, along with limited human trials, indicates plums are anti-inflammatory, potentially benefiting conditions like bone loss and arthritis. Proper portion sizes are key to avoiding side effects.

Key Points

Rich in Polyphenols: Plums and prunes contain powerful antioxidant polyphenols, including anthocyanins, neochlorogenic, and chlorogenic acids, which combat inflammation.
Fight Oxidative Stress: Their high antioxidant content helps neutralize free radicals, protecting cells from damage that can trigger inflammatory responses.
Support Gut Health: The fiber and prebiotic effects of plums promote a healthy gut microbiome, which in turn helps regulate systemic inflammation.
Beneficial for Specific Conditions: Studies show promising anti-inflammatory effects related to conditions like postmenopausal bone loss and arthritis.
Prunes are More Concentrated: Dried plums (prunes) have a higher concentration of anti-inflammatory antioxidants by weight compared to fresh plums.

The Powerful Anti-Inflammatory Compounds in Plums

Far from causing inflammation, plums contain a wealth of plant-based compounds that actively combat it. The primary reason for their anti-inflammatory effect lies in their high concentration of antioxidants and polyphenols, particularly those found in their dark skins.

Polyphenols and Antioxidants at Work

Plums and prunes are particularly rich in a category of antioxidants known as polyphenols, with specific types playing a crucial role in mitigating inflammation.

Anthocyanins: These are the pigments responsible for the deep purple, red, and blue colors of plums. Anthocyanins are powerful antioxidants that scavenge free radicals and help reduce inflammation.
Neochlorogenic and Chlorogenic Acids: These phenolic acids are predominant in plums and have demonstrated potent antioxidant and anti-inflammatory activity. Studies show they can down-regulate the expression of inflammatory mediators, such as nuclear factor kappa B (NF-κB).
Flavonoids: This class of antioxidants, which includes quercetin, also contributes to the anti-inflammatory effects observed in plums.

How Plums Counter Oxidative Stress

Oxidative stress is an imbalance between free radicals and antioxidants in the body, which can trigger chronic inflammation. The high antioxidant content of plums helps neutralize these free radicals, thereby preventing the cellular damage that can lead to inflammation. In vitro studies have shown that dried plum polyphenols can significantly reduce markers of oxidative stress, indicating their protective potential.

Fresh Plums vs. Dried Plums (Prunes): A Comparison

While both fresh and dried plums offer significant health benefits, their nutritional profiles and impact on inflammation can differ due to the concentration of nutrients during the drying process.


Feature	Fresh Plums	Dried Plums (Prunes)
Antioxidant Concentration	High in antioxidants, especially in the skin.	Higher concentration of antioxidants by weight due to moisture removal.
Fiber Content	Good source of fiber, with both soluble and insoluble types.	Higher fiber content per serving, aiding digestion more potently.
Natural Sugars & Calories	Lower in natural sugars and calories per fruit.	Higher in natural sugars and calories by weight due to concentration.
Sorbitol Content	Contains some sorbitol.	Contains higher levels of sorbitol, contributing to laxative effects.
Impact on Inflammation	Anti-inflammatory due to high polyphenol content.	Potent anti-inflammatory effects demonstrated in clinical studies.
Clinical Evidence	Promising but less studied than prunes in human trials.	Stronger evidence from human trials, especially for specific conditions like bone health.

Impact on the Gut Microbiome and Systemic Inflammation

The digestive system plays a critical role in managing systemic inflammation. An unhealthy gut microbiome, often referred to as gut dysbiosis, can contribute to chronic inflammation. Plums and prunes can offer significant benefits by nurturing a healthy gut environment.

Fueling Beneficial Bacteria: The fiber in plums acts as a prebiotic, feeding the beneficial bacteria in your gut. Research has shown that plum consumption can positively affect the gut microbiota, increasing the abundance of beneficial bacteria.
The Gut-Liver Axis: Recent animal studies have shown that dietary intervention with freeze-dried plums can protect against liver and gut injury associated with metabolic dysfunction. This protection appears to work by modulating the gut-liver axis, improving intestinal barrier permeability, and reducing inflammatory responses.
Relieving Constipation: The soluble fiber and sorbitol in prunes are well-known for their natural laxative effects, which prevent constipation and support overall digestive health. A well-functioning digestive system is less likely to contribute to inflammatory responses.

Clinical Evidence and Implications

While a significant portion of the evidence for plums' anti-inflammatory effects comes from laboratory and animal studies, human trials are also providing promising results.

Bone Health and Inflammation: A key area of research is the link between prunes, bone health, and inflammation. A 2022 study on postmenopausal women found that daily prune consumption reduced specific markers of inflammation and oxidative stress, which may contribute to bone loss. This suggests a direct link between prune consumption and reduced inflammation in this at-risk population.
Arthritis: A 2018 study on mice with inflammatory arthritis found that a diet supplemented with dried plums alleviated symptoms, including reducing bone and cartilage destruction and decreasing inflammatory factors. The effects were attributed to the bioactive polyphenol compounds in the plums.

Potential Cautions and Side Effects

For most people, plums are a safe and healthy addition to the diet. However, there are a few considerations:

Digestive Issues: Consuming too many prunes, in particular, can cause gas, bloating, or diarrhea due to their high fiber and sorbitol content. It's best to introduce them gradually into your diet.
Oral Allergy Syndrome: Some individuals with a birch pollen allergy may experience oral allergy syndrome symptoms (tingling mouth, throat, or lips) after eating plums. Cooking the fruit can help break down the protein responsible for this reaction.

Conclusion: Plums are Anti-Inflammatory, Not Inflammatory

The notion that plums are inflammatory is a clear misconception based on substantial scientific evidence. Plums and prunes are rich sources of potent antioxidants and polyphenols that actively work to reduce inflammation and combat oxidative stress throughout the body. From supporting a healthy gut microbiome to reducing specific inflammatory markers linked to bone loss and arthritis, these nutrient-dense fruits are a beneficial addition to a healthy diet. While individual tolerance can vary, especially regarding the fiber content of prunes, plums are overwhelmingly considered a non-inflammatory and health-promoting food.

Learn more about anti-inflammatory eating patterns: Learn more about anti-inflammatory eating patterns

How to Incorporate Plums into an Anti-Inflammatory Diet

Adding plums and prunes to your daily routine can be simple and delicious:

Snack on them: Enjoy fresh plums in season or a handful of prunes for a quick, antioxidant-rich snack.
Add to oatmeal or yogurt: Chop prunes or fresh plums into your morning oatmeal or swirl them into yogurt.
Include in salads: Toss sliced fresh plums into a salad with nuts and other greens for added flavor and nutrients.
Make sauces or purees: Create a prune puree to use as a jam substitute or as a base for marinades.
Blend into smoothies: Use either fresh or dried plums in smoothies for natural sweetness and a fiber boost.

These simple additions can help you reap the anti-inflammatory and overall health benefits of this powerful fruit.

Frequently Asked Questions

No, scientific evidence suggests that plums are not inflammatory. On the contrary, their rich antioxidant and polyphenol content has potent anti-inflammatory effects that help combat chronic inflammation in the body.

While both are beneficial, prunes (dried plums) have a higher concentration of anti-inflammatory compounds like antioxidants due to the removal of moisture. This makes prunes potentially more potent for combating inflammation by weight.

Plums and prunes contain fiber and prebiotics that feed beneficial gut bacteria. This promotes a healthier, more balanced gut microbiome, which is associated with lower systemic inflammation throughout the body.

Animal studies have shown promising results, with dried plum supplementation alleviating symptoms of inflammatory arthritis in mice. The polyphenols appear to inhibit inflammatory signaling, but more human research is needed to confirm these effects.

Yes, some individuals with an allergy to birch pollen may experience oral allergy syndrome when eating fresh plums. Symptoms can include tingling in the mouth or throat. Cooking the fruit can help mitigate this reaction.

Studies on postmenopausal women have shown benefits with a daily intake of 50 to 100 grams of prunes (about 6 to 12 prunes). However, starting with smaller portions is recommended to avoid potential digestive side effects.

Animal research indicates that plum consumption may have protective effects against liver and gut damage associated with metabolic dysfunction-associated fatty liver disease (MASLD). This is attributed to plums' ability to reduce oxidative stress and modulate inflammatory responses.