When was the last time you bit into a juicy plum? If it’s been a while, it might be time for a sweet reunion. Plums aren’t just delicious—they’re packed with nutrients that can help your body thrive. Whether you like them fresh, dried (hello prunes!), or tossed in a smoothie, this colourful fruit has a lot to offer.

What Makes Plums So Good for You?

Plums are more than just a sweet snack. They’re full of compounds your body needs to stay healthy. And the best part? They’re low in calories, making them a guilt-free addition to your daily diet.

Here’s what you get in a single plum (about 66 grams):

• Calories: 30
• Fibre: 1 gram
• Vitamin C: 6% of your daily needs
• Carbohydrates: 8 grams

That may not seem like a lot, but don’t let the size fool you! Here’s why plums deserve a spot in your kitchen and on your plate.

1. Plums Are Full of Antioxidants

Think of antioxidants like your body’s internal cleaners. They help sweep away free radicals—those unstable molecules that can damage your cells. Plums are rich in antioxidants, especially polyphenols, which are known for boosting heart health and reducing inflammation.

Ever let a plum sit too long and notice how it changes colour and gets sweeter? That’s nature’s way of showing its richness in plant compounds. These same nutrients help your body fight stress and disease on a cellular level.

2. They Keep Your Gut Happy

Ever heard someone say prunes help with digestion? Well, that’s because plums and prunes are full of dietary fibre. Fibre plays a huge role in keeping our digestion running smoothly by helping to move waste through our system.

Doctors often recommend fiber-rich foods for those who struggle with constipation—and plums are a gentle, natural way to help. Fun fact: Prunes contain sorbitol, a natural sugar that can act like a mild laxative.

What digestive benefits do plums offer?

Answer: Plums improve digestion, support gut health, and help regulate bowel movements due to their fibre and natural sorbitol content. A healthy gut means better energy and mood, too!

3. Heart Health in Every Bite

Plums may look small, but they’ve got a big heart—literally. Thanks to their antioxidants and potassium, they support your cardiovascular system by helping to lower blood pressure and reduce levels of LDL (“bad”) cholesterol.

Having a plum a day might not keep the doctor away, but studies suggest it could help keep your arteries clearer and your ticker ticking smoothly.

4. Support for Blood Sugar and Bone Health

Worried about blood sugar spikes? Plums have a low glycemic index, which means they’re less likely to cause sudden sugar highs and lows. That’s great news for people with diabetes or anyone watching their sugar intake.

Bonus: Prunes, the dried version of plums, have been shown to support bone health. One study even suggested they may help prevent bone loss in postmenopausal women. How amazing is that?

Which nutrients in plums help with blood sugar control?

Answer: The fibre and antioxidants in plums slow down sugar absorption, making them a smart choice for stable blood sugar levels.

5. They’re Super Versatile (and Tasty!)

If you’ve never eaten a plum beyond just biting into it raw, you’re missing out! These little fruits can be used in so many ways:

• Add sliced plums to a salad for a sweet-and-savoury twist
• Blend them into smoothies with yoghurt and oats for a balanced breakfast
• Roast them in the oven and serve over vanilla Greek yoghurt
• Use dried plums (prunes) in trail mix or baking for a chewy kick

I remember the first time I tossed plums into a spinach salad with goat cheese and walnuts. Let me tell you—it was a game-changer. Sweet, tangy, and beautifully colourful!

When Are Plums in Season?

If you’re wondering when to get the freshest plums, peak season is during the summer, from May through October in most parts of the U.S. That’s when they’re juiciest and most flavorful!

Don’t Forget the Skin—It’s Power-Packed!

The colourful skin of the plum isn’t just pretty—it’s where many of the antioxidants and nutrients live. So go ahead, give it a gentle rinse and enjoy it whole. No peeling required!

Final Thoughts: The Power of Plums

So, the next time you walk through the produce aisle or visit a farmer’s market, slow down at the plum section. With benefits for digestion, heart health, blood sugar, and even bones, it’s no wonder plums are known as a superfruit in disguise.

Remember: It’s the small, smart choices we make daily that add up to a healthier, happier you. And sometimes, that choice is as simple as adding a plum to your lunchbox.

Ready to give plums a try this week? Your body will thank you!