Is a Plum Inflammatory or Anti-Inflammatory?

December 21, 2025 •

3 min read

According to a 2024 review, plums and prunes are rich in antioxidants and polyphenols that help to fight against inflammation. Instead of causing inflammation, scientific evidence suggests that a plum has powerful anti-inflammatory properties, making it a beneficial addition to a healthy diet.

Quick Summary

Plums and prunes contain powerful antioxidants and phenolic compounds that combat chronic inflammation in the body. Research indicates these compounds can reduce oxidative stress and inhibit inflammatory pathways, supporting overall health and mitigating the risk of inflammatory-related diseases. Both fresh and dried plums offer these protective benefits.

Key Points

Anti-Inflammatory Properties: Plums and prunes contain polyphenols and antioxidants, such as anthocyanins, which actively combat chronic inflammation.
Rich in Antioxidants: These compounds neutralize harmful free radicals and reduce oxidative stress, a primary cause of inflammation.
Supports Gut Health: The dietary fiber in plums promotes a healthy gut, which plays a critical role in managing immune responses and inflammation.
Backed by Research: Multiple studies, both in-vitro and in animal models, have shown plum extracts can reduce specific inflammatory markers.
Fresh vs. Dried Plums: While both are beneficial, prunes (dried plums) have a more concentrated amount of antioxidants and fiber by weight.
Cardiovascular Benefits: The anti-inflammatory effects, coupled with potassium content, help protect against heart disease and regulate blood pressure.
Promotes Bone Health: The ability of plums to reduce inflammation is thought to play a role in improving bone mineral density.

The Anti-Inflammatory Power of Plums

Chronic, low-grade inflammation is a contributing factor to numerous diseases, including heart disease, diabetes, and certain cancers. Incorporating anti-inflammatory foods into your diet is a key strategy for managing and reducing this systemic inflammation. Far from being inflammatory, plums (and their dried counterparts, prunes) are considered a potent anti-inflammatory food due to their rich profile of bioactive compounds.

The Science Behind Plums' Anti-Inflammatory Effects

Plums and prunes are packed with specific antioxidants and phenolic compounds that directly target the mechanisms of inflammation.

Polyphenols: These plant-based compounds are the main drivers behind plums' health benefits. Darker-colored plums, in particular, are rich in anthocyanins, a type of polyphenol known for its powerful antioxidant properties.
Antioxidants: Antioxidants help neutralize harmful molecules called free radicals, which cause oxidative stress in the body. Oxidative stress is a key trigger for inflammation, so by reducing it, plums help to quell the inflammatory process.
Fibrous Content: Plums contain dietary fiber that supports a healthy gut microbiome. A balanced gut environment is crucial for regulating the body's immune response and preventing systemic inflammation.

Key Phytochemicals in Plums

Specific compounds found in plums have been identified in studies for their role in fighting inflammation:

Chlorogenic and Neochlorogenic Acids: These phenolic acids are predominant in plums and have high antioxidant activities, which helps to lower inflammation.
Quercetin: A flavonoid also present in plums, quercetin has been well-studied for its anti-inflammatory properties, with research showing it can inhibit the production of pro-inflammatory cytokines.
Anthocyanins: These flavonoids give plums their vibrant color and have been identified as one of the most active antioxidants in the fruit.

Fresh Plums vs. Prunes: A Comparison

While both forms of the fruit are beneficial, there are some nutritional differences worth noting.


Feature	Fresh Plum	Prune (Dried Plum)
Antioxidant Content	Contains a good level of antioxidants, especially anthocyanins.	Antioxidants are more concentrated by weight due to the removal of water.
Fiber Content	Good source of fiber, aiding in digestive health.	Higher concentration of fiber and sorbitol, known for its laxative effects.
Glycemic Impact	Low glycemic index, helping to stabilize blood sugar levels.	Higher natural sugar content and calories by weight, so moderation is key.
Heart Health	Supports heart health through potassium and antioxidants.	Also beneficial for heart health, with some studies focusing on its cholesterol-lowering effects.
Availability	Seasonal and perishable, requiring refrigeration.	Shelf-stable and available year-round, making it a convenient option.

Incorporating Plums and Prunes into Your Diet

Adding plums to your anti-inflammatory diet is both easy and delicious. Here are a few suggestions:

Snack on fresh plums: Enjoy them whole for a simple, healthy snack.
Add to salads: Toss sliced plums into a salad with leafy greens, walnuts, and a light vinaigrette.
Blend into smoothies: Combine plums or prunes with other fruits and a leafy green for an antioxidant-rich breakfast or snack.
Use in savory dishes: Plums pair well with grilled chicken or pork, adding a touch of sweetness.
Eat prunes as a powerful snack: A handful of prunes can offer a concentrated dose of anti-inflammatory benefits.

Research Findings on Plums and Inflammation

Several studies have highlighted the anti-inflammatory properties of plums and prunes:

A 2022 study on mouse colitis models found that plum extract exhibited a protective effect on intestinal and liver injury through its antioxidant and anti-inflammatory properties.
A 2020 study demonstrated that plum extract powders reduced nitric oxide (NO) production, an inflammatory marker, in macrophages. The study showed that the anti-inflammatory capacity was influenced by the drying method and temperature.
Research in postmenopausal women showed that consuming 50 grams of prunes daily lowered inflammatory markers and boosted antioxidant levels.
An in vitro study found that plum extract significantly inhibited the activation of NFκB, a key transcription factor involved in inflammatory responses.

Conclusion

Contrary to a misconception, a plum is not inflammatory. It is a highly nutritious fruit with significant anti-inflammatory and antioxidant properties, making it a valuable part of a health-conscious diet. The rich concentration of polyphenols and other bioactive compounds in both fresh plums and prunes helps combat oxidative stress and regulate inflammatory pathways in the body. While more extensive human clinical trials are always beneficial, existing research strongly supports the inclusion of plums in your diet for their protective health effects. So, enjoy this delicious fruit knowing you are contributing positively to your body's overall wellness. For more on dietary strategies for health, consider exploring resources on functional foods.

Frequently Asked Questions

Both fresh plums and dried prunes are excellent sources of anti-inflammatory compounds. However, prunes have a more concentrated level of antioxidants by weight due to the dehydration process, though they also have higher sugar content.

There is no evidence that eating plums in moderation causes inflammation. For individuals with certain sensitivities, such as oral allergy syndrome, reactions can occur, but this is different from systemic inflammation. Eating excessively high amounts of any fruit, especially dried fruit with higher sugar content, could impact blood sugar, so moderation is recommended.

Plums are rich in polyphenols, including anthocyanins, chlorogenic acids, and quercetin. These are powerful antioxidants that target the underlying mechanisms of inflammation in the body.

The antioxidants in plums help fight inflammation and reduce LDL ("bad") cholesterol oxidation, both of which are major risk factors for heart disease. The potassium in plums also helps control blood pressure.

Studies have explored the potential link between plum consumption and inflammatory conditions. Research in animal models has shown promising results for reducing symptoms of arthritis, though more human studies are needed to confirm these effects.

Yes, studies have shown that plum juice extracts exhibit anti-inflammatory effects. However, it's important to choose 100% prune juice without added sugars to maximize the health benefits.

Plums are notably rich in anthocyanins, often containing higher concentrations than other fruits like peaches and nectarines. Their high antioxidant levels make them a strong contender for inclusion in an anti-inflammatory diet, alongside other fruits like berries and cherries.