Dried plums: The secret superfood for weight loss and gut health
In this instance, dried fruits are even healthier than their fresh counterparts. They contain five times more vitamin A and seven times more fibre. Therefore, they are highly recommended for those on a weight loss diet. But that's not all the benefits of this delight. Dried plums excel in many areas, as long as you don't overindulge.
7 December 2024 13:14
They most commonly appear as an accompaniment to roasted pork loin. They are also very popular when wrapped in bacon and served as snacks. However, it's worth using them more often than just once a year, especially if you're on a vegetarian diet or aim to shed unwanted pounds.
Dried plums – morning or evening?
If you have issues with constipation, consuming a few dried plums in the evening can be beneficial. The sorbitol and fibre they contain stimulate the intestines to function, but the effect of needing to use the restroom doesn't occur immediately. It takes several hours to complete the process of cleansing the intestines of unnecessary residues. Therefore, eating a maximum of five plums in the evening is advisable. It's not recommended to exceed this amount because an excess of dried fruits can cause diarrhoea.
How do dried plums cleanse the intestines?
The main role is played by sorbitol—a chemical compound that forms from the breakdown of glucose. It is responsible for the development of beneficial intestinal bacteria, which accelerate metabolism. It works in conjunction with fibre—the latter absorbs water and moisturises the intestines, which translates into easier and more efficient bowel movements. Soluble fibre, which mixes with water, provides a feeling of fullness but also aids in the absorption of good nutrients.
Dried plums in a vegetarian diet
People on a vegetarian diet should pay more attention to plums. Dried plums contain a substantial amount of iron and phosphorus, which meat-eaters obtain from animal tissues. To increase the absorption of these elements, it's advisable to combine plums with foods that contain a large amount of vitamin C, such as citrus fruits. It's also good to have a time interval between consuming plums and foods that inhibit iron absorption, such as coffee, tea, beets, or spinach. An iron deficiency can lead to weakness, drowsiness, and anaemia.
Who should avoid dried plums?
People suffering from irritable bowel syndrome should be cautious with dried plums. Sorbitol can overly stimulate the production of gastric acids, resulting in bloating, constipation, and diarrhoea.
Diabetics should also avoid excessive consumption due to the high-calorie content and high sugar levels. In 100 grams of dried plums, there are about 360 calories and 38 grams of sugar. If you are on a weight loss diet, stick to the recommended amount. To temporarily satisfy your cravings, you can try sucking on a dried plum. Even during this process, fibre is released, creating a feeling of fullness.
