Should You Eat Plums Before Bed for Better Sleep?

November 9, 2025 •

4 min read

According to a study published in Alimentary Pharmacology & Therapeutics, dried plums (prunes) were more effective than psyllium at treating mild to moderate constipation. This powerful digestive benefit, along with a host of other nutrients, raises the question: should you eat plums before bed to improve your night?

Quick Summary

Eating a plum or two before bed can be a beneficial, low-calorie snack, potentially improving sleep and digestion. Plums contain natural melatonin and vital minerals, but moderation is key to avoid digestive issues from excessive fiber and sorbitol. Consider fresh over dried options for lower sugar content and better hydration.

Key Points

Supports Sleep Hormones: Plums and prunes contain nutrients like vitamin B6, magnesium, and calcium that aid in the body's natural production of melatonin, helping to regulate sleep cycles.
Promotes Digestive Regularity: The high fiber and sorbitol content in plums, especially prunes, can help prevent and relieve constipation, which may otherwise disrupt sleep.
Stabilizes Blood Sugar: The low glycemic index and moderate fiber in fresh plums can help prevent blood sugar spikes and crashes during the night, reducing the risk of being woken by hunger.
Requires Moderation: Overeating plums, particularly higher-sugar dried prunes, can cause digestive discomfort like gas and bloating, or lead to excessive sugar intake, which may interfere with sleep.
Fresh vs. Dried: Opting for fresh plums over prunes is generally recommended for a bedtime snack due to their lower sugar and calorie content and better hydration.

The Benefits of Plums as a Bedtime Snack

Fresh plums, and their dried counterparts, prunes, are nutrient-dense fruits that can contribute to overall wellness, including better sleep, when consumed in moderation. Their primary benefits are linked to specific compounds that influence sleep cycles and digestive health.

Melatonin and Sleep Regulation

Dried plums, or prunes, are known to contain several nutrients that assist the body in producing melatonin, the hormone responsible for regulating the sleep-wake cycle. These include vitamin B6, calcium, and magnesium. Incorporating prunes into your evening routine about 30 minutes before sleep may help support your body's natural melatonin production. Fresh plums, which also contain melatonin, can similarly contribute to this effect, helping you wind down naturally.

Digestive Health and Constipation Relief

One of the most well-documented effects of plums and prunes is their ability to promote healthy digestion and relieve constipation. Both are high in fiber, with prunes being a particularly concentrated source. Prunes also contain sorbitol, a sugar alcohol that has a natural laxative effect by drawing water into the colon to soften stool. For those with digestive discomfort that keeps them up at night, a moderate serving can be an effective and natural remedy. A study confirmed that prunes are a palatable and more effective option than psyllium for treating mild to moderate constipation.

Stable Blood Sugar Levels

Despite their natural sweetness, plums have a low glycemic index, which means they do not cause a sharp spike in blood sugar levels. The fiber content helps slow the absorption of sugar, resulting in a gradual and sustained release of energy. This is crucial for avoiding a blood sugar crash during the night, which can cause midnight awakenings due to hunger or thirst. By promoting stable glucose levels, plums help prevent energy fluctuations that can disrupt a restful night's sleep.

The Potential Risks of Eating Plums Before Bed

While plums offer several benefits, there are potential drawbacks, especially if consumed in excess or by those with sensitivities.

Digestive Discomfort

Overeating plums, particularly dried ones, can lead to gastrointestinal issues like bloating, gas, and diarrhea. The high fiber and sorbitol content are the culprits here, which can cause discomfort that disrupts sleep rather than promoting it. Individuals with a sensitive stomach should start with a small serving to see how their body reacts.

High Sugar Content in Prunes

Prunes (dried plums) have a much higher concentration of natural sugars than fresh plums due to the dehydration process. While fresh plums have a low glycemic index, consuming too many prunes can lead to an excessive intake of sugar and calories. This is a particular concern for people with diabetes, who must carefully monitor their sugar intake.

Comparison of Fresh Plums vs. Prunes Before Bed


Feature	Fresh Plums	Dried Plums (Prunes)
Melatonin Production	Good source of nutrients like B6, calcium, and magnesium that aid natural melatonin creation.	Excellent source of B6, calcium, and magnesium for enhanced melatonin production.
Digestive Impact	High in fiber and sorbitol for gentle laxative effect.	Highly concentrated fiber and sorbitol; more potent laxative effect.
Sugar Content	Lower concentration of natural sugars, contributing to stable blood sugar.	Higher concentration of sugars; easier to overconsume.
Calorie Count	Lower calorie option (approx. 30 kcal per plum).	Higher calorie density (approx. 200 kcal per half-cup serving).
Weight Management	Ideal for satisfying a sweet craving healthily.	Can lead to higher calorie intake if portions are not controlled.

How to Incorporate Plums into Your Evening Routine

If you choose to incorporate plums into your evening, timing and portion size are key to maximizing the benefits and minimizing potential side effects. Consider eating just one or two fresh plums or a small handful of prunes about 30 minutes to an hour before bed. Pairing the fruit with a small amount of protein, like a spoonful of nut butter or some Greek yogurt, can further help stabilize blood sugar and increase satiety. Always listen to your body and adjust your intake accordingly based on how you feel.

Conclusion

For most individuals, eating a small serving of fresh plums or a few prunes before bed is a perfectly healthy and potentially beneficial habit. The rich content of melatonin-supporting nutrients, fiber, and digestion-aiding compounds can help calm the body and promote a more restful night. However, fresh plums are the superior option, offering all the benefits with less sugar and fewer calories than their dried counterparts. Those with sensitive digestive systems should proceed with caution and prioritize moderation to avoid any counterproductive discomfort. As with any dietary change, paying attention to your body's response is the best guide for creating a healthy nighttime routine.

Visit the Cleveland Clinic for more nutritional information about plums.

Frequently Asked Questions

While not a direct sedative, the nutrients in plums—like vitamin B6, magnesium, and calcium—can help increase the body's production of melatonin, the hormone that regulates sleep, potentially helping you fall asleep more easily over time.

Yes, prunes can be a good bedtime snack, especially for promoting bowel regularity, but they should be eaten in moderation due to their higher sugar and calorie content compared to fresh plums.

The best way is to eat one or two fresh, whole plums about 30 minutes to an hour before bed. This provides beneficial nutrients with a lower sugar load than prunes. Pairing it with a small amount of protein, like a spoonful of nut butter, can further aid stable blood sugar.

No, when consumed in moderation, plums are low in calories and unlikely to cause weight gain. However, excessive consumption of higher-calorie prunes or large quantities of plums in addition to a full day's diet could contribute to weight gain.

People with sensitive digestive systems prone to gas, bloating, or diarrhea may want to avoid plums before bed. Additionally, those with diabetes should monitor their portion sizes, especially of prunes, to avoid blood sugar fluctuations.

In moderation, plums are unlikely to cause insomnia. However, eating excessive amounts of sugary fruit late at night can cause a blood sugar spike that may disrupt sleep. The key is to consume a small, sensible portion.

Both plums and prunes offer sleep-supporting nutrients. However, prunes are dried plums with a more concentrated amount of fiber and sorbitol for a stronger digestive effect, but also higher sugar and calories. Fresh plums are generally the safer, lower-sugar option for a late-night snack.