Based on NIH | Is it true that eating prunes can help prevent bone loss in people with osteoporosis?

Yes eating prunes (dried plums) appears to help slow bone loss in postmenopausal women, and there is randomized clinical trial evidence suggesting modest benefits for bone density when prunes are added to a diet that also includes adequate calcium and vitamin D. ^[1] General osteoporosis guidance still emphasizes proven basics adequate calcium, vitamin D, exercise, limiting alcohol, and not smoking as the foundation for bone health, with medications when indicated. ^{[2] [3]}

What the evidence shows

• Randomized controlled trial in osteopenic postmenopausal women: In a 12‑month trial, 160 women were assigned to consume either 100 g/day of dried plums or a control fruit (dried apples), alongside 500 mg calcium and 400 IU (10 μg) vitamin D daily. The prune group had significant increases in bone mineral density (BMD) at the spine and ulna compared with the control group, and showed reductions in bone turnover markers (bone‑specific alkaline phosphatase and TRAP‑5b), suggesting a slowing of bone breakdown. ^[1]

• Mechanistic insight: In a companion analysis of the same trial, prune intake was associated with favorable shifts in bone signaling proteins a smaller rise in RANKL, a modest rise in osteoprotegerin (OPG), and a slight reduction in sclerostin changes that tend to support less bone resorption and potentially more bone formation, although these biomarker changes did not reach conventional statistical significance. ^[4]

These studies suggest that prunes can be a helpful adjunct to standard bone health strategies, particularly in postmenopausal women with low bone mass. ^[1] However, prunes should be viewed as a complementary nutrition strategy rather than a substitute for guideline‑directed prevention and treatment. ^{[2] [3]}

How prunes might help

• Bone turnover balance: The reduction in bone turnover markers and directional changes in RANKL/OPG/sclerostin imply prunes may tilt the remodeling balance toward preserving bone. ^{[1] [4]}
• Nutrient and phytochemical content: Prunes contain potassium, vitamin K, boron, and polyphenols, which may support bone metabolism; in trials, benefits were observed when prunes were added to a background of calcium and vitamin D. ^[1]

Where prunes fit in your plan

• Foundation first: The most reliable ways to help prevent osteoporosis and fractures include a balanced diet rich in calcium and vitamin D, regular weight‑bearing and muscle‑strengthening exercise, avoiding smoking, and limiting alcohol. ^[2] Medical therapy is added when fracture risk is high or bone density is very low. ^[3]
• As an adjunct: Based on clinical trial results, adding a daily serving of prunes may modestly improve or preserve BMD over 6–12 months when combined with calcium and vitamin D. ^[1]

Practical tips for use

• Typical amount studied: 100 g of dried plums per day (about 10–12 prunes) in the main trial. ^[1]
• Tolerance and calories: This amount adds meaningful calories and fiber; consider gradual introduction (e.g., 2–3 prunes/day, increasing as tolerated) to minimize gastrointestinal discomfort.
• Pair with basics: Ensure adequate calcium intake (from foods and/or supplements if needed) and vitamin D per your clinician’s advice; these were provided to all participants in the trial that showed benefit. ^[1]
• Safety considerations: If you have diabetes, gastrointestinal issues, or are on medications affected by high‑fiber foods, discuss the appropriate serving size with your clinician.

Limitations and expectations

• Population studied: Evidence is strongest in postmenopausal women with low bone mass, and results may not generalize to all groups. ^[1]
• Magnitude of effect: Improvements were site‑specific (spine and ulna) and modest, so prunes should be considered supportive nutrition, not a replacement for medications when those are indicated. ^{[1] [3]}
• Ongoing priorities: Even with prune consumption, it remains important to follow fall‑prevention strategies, exercise programs, and clinician‑recommended treatments to reduce fracture risk. ^[3]

Bottom line

• Prunes can be a useful, food‑based addition to a comprehensive bone‑health plan and have been shown to increase spine and forearm bone density and reduce bone turnover in postmenopausal women when combined with calcium and vitamin D. ^[1]
• For osteoporosis prevention and management, maintain the core pillars: adequate calcium and vitamin D, regular physical activity, and healthy lifestyle choices, with medications as advised by your healthcare provider. ^{[2] [3]}