Here’s a reality check: one in three Canadian women and one in five men will break a bone because of osteoporosis in their lifetime. That’s a higher risk than breast cancer, heart attack, and stroke combined.
Yet neither women nor men are offered a routine DEXA bone-density scan until age 65 in Canada. By then, bone loss has often been quietly progressing for more than a decade, especially for women. The hormonal changes of perimenopause and menopause speed up the loss of bone density, sometimes rapidly, leaving bones thinner, weaker, and potentially more prone to fractures, well before the age of 65
That means the time to act is well before your 60s. Experts agree that women should start paying attention to bone health around age 50, or earlier if you’ve already entered perimenopause.
And one of the most powerful — and delicious — ways to protect your bones may already be sitting in your pantry: the mighty prune.
Why prunes?
Prunes – yes, dried plums – have quietly earned a reputation as one of the most scientifically proven bone-protective foods. Multiple studies show that daily prune consumption can help prevent bone loss.
Unlike calcium supplements or medications that target only one aspect of bone metabolism, prunes work on multiple fronts: reducing inflammation, balancing bone breakdown and formation, and even supporting gut health, which turns out to have a direct line to your bones.
How prunes protect your bones
- They calm inflammation.
Low-grade, chronic inflammation speeds up bone breakdown. Prunes are rich in antioxidants and polyphenols that reduce inflammatory markers linked to bone loss. - They help bone cells build, not break.
Prune compounds have been shown to boost the activity of osteoblasts which are the cells that build bone, while slowing down osteoclasts, which break bone down. - They feed your gut,and your bones benefit.
The fibre in prunes nourishes beneficial gut bacteria, which produce short-chain fatty acids that circulate through the body. These compounds help lower inflammation and support healthy bone turnover. This is a powerful example of the gut-bone connection. - They deliver bone-friendly nutrients.
Each prune is packed with vitamin K, potassium, boron, magnesium, and antioxidants, which are all essential for bone metabolism.
What the science shows
Research led by Dr. Shirin Hooshmand at San Diego State University has consistently shown that eating prunes can slow, and in some cases, even reverse bone loss in postmenopausal women.
- In one year-long study, women who ate 50 g of prunes a day (about 5–6 prunes) preserved their total-hip bone mineral density compared to women who didn’t.
- Another trial found that 100 g per day (around 10 prunes) not only prevented bone loss but in some cases increased bone density at the spine and hip.
- A 2024 follow-up study discovered that the women who responded best to prunes had greater gut microbiome diversity, meaning your gut health may help determine how much your bones benefit.
“This research is extremely compelling, since women can lose 1 to 1.5 per cent of their bone density annually following menopause,” says Dr. Shirin Hooshmand, PhD and lead researcher, of the study, at the School of Exercise and Nutritional Sciences at San Diego State University.
How many prunes a day?
The sweet spot, according to most studies, is 50–100 grams of prunes per day, or about 5–10 prunes.
If you’re new to them, start slowly with 2–3 prunes a day and build up over a week or two to avoid digestive discomfort.
You can eat them as a snack, chop them into oatmeal, blend them into smoothies, or toss them in a salad for a naturally sweet, fibre-rich boost.
Important caveats
Prunes are not a replacement for medical treatment or other bone-health fundamentals including calcium, vitamin D, vitamin K and weight-bearing exercise. They’re a powerful addition to your toolkit, not the entire solution.
If you have kidney disease, are on a potassium-restricted diet, or have a history of kidney stones, talk to your doctor before increasing prune intake. They’re naturally high in potassium and oxalates.
By midlife, everyone should be thinking seriously about their bone health, not waiting for a fracture to sound the alarm.
Nutrition plays a huge role, and among the many foods studied, prunes consistently rise to the top. Their unique combination of antioxidants, nutrients, and gut-supportive fibre makes them one of the simplest, most evidence-backed daily habits you can add for stronger bones.
Just five prunes a day could be one small step that keeps you on your feet and out of a cast for life.
~ Read more from The Health Insider ~
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- Ignored Risk: Bone Scans For People Over 50A fall, a fracture, and an unexpected diagnosis: learn how osteoporosis can strike silently and how to protect your bones.
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