Health Benefits and Side Effects of Plums (Aloo Bukhara)

Published: 29 Dec 2025

Plums may seem like just another fruit, but they have a story to tell. They are full of benefits, yet a few cautions are worth noting. Whether you’ve tried them fresh, dried, or in a dessert, there’s something about plums that makes you pause and wonder what makes them so special.

Here, we are about to explore the surprising benefits, possible side effects, and other fascinating details that will make you see this fruit in a whole new light. By the end, plums will never seem ordinary again.

Table of Content

So, step inside!

Health Benefits of Plums

Plums bring many benefits to our body and can easily become a valuable part of a balanced diet. This flavorful fruit supports our well-being in simple, natural ways; you just need to know how to include it wisely.

To make things clearer, I’ve listed the key advantages of plums below.

1. Keep Skin Clear

Plums help the body cleanse itself from the inside, and when the body feels balanced, the skin often reflects it. How they help:

Keep skin moist and clear-looking
Support a fresh, healthy glow
May reduce skin dullness

Best Skin Results: Eat fresh plums and drink plenty of water all day.

2. Reduce Tiredness

They can help you feel lighter and less tired. Many people notice more energy when they include plums in their daily meals, as they:

Fight daily fatigue and boost energy
Refresh the body and mind
Maintain long-lasting energy

When It Works Best: Plums are most effective when eaten during the day rather than late at night.

3. Lower Cholesterol

As part of a healthy diet, eating plums can help keep cholesterol within a healthy range, which is essential for long-term heart health.

Contain soluble fiber for heart benefits
Help maintain good fat levels
Support healthy blood circulation

Important Reminder: Plums benefit most when combined with healthy meals, not heavy or fried foods.

4. Relieve Constipation

These fruits can reduce the feeling of heaviness and support stomach function. Eating them may provide natural relief from constipation.

Make it easier to pass stool, as they contain fiber
Reduce stomach and intestinal discomfort
Keep digestion healthy

How to Eat for Digestion: Eating plums in the morning or after breakfast gives digestive benefits.

5. Improve Sleep

Plums can help the body relax, which may improve sleep quality over time. When the body feels calm and comfortable, falling asleep becomes easier.

Contain melatonin and magnesium that help regulate sleep
Promotes deep, restful sleep
Reduce nighttime discomfort

A Short Sleep Tip: Avoid eating too many plums close to bedtime.

6. Fight Infections

Regular intake of plums may help the body cope with daily exposure to airborne germs, keeping it stronger and more protected.

Support natural body defense
Help the body prevent illness
Combat tiredness and weakness

For Protection: Include plums as part of a varied diet with other fruits and vegetables.

7. Control Sugar Cravings

They have a natural sweetness that can help manage sugar cravings and reduce unnecessary calorie intake.

Reduce the urge for candies and desserts
Curb the need for sugary foods between meals
Promote healthy, mindful food choices

Smart Snacking Idea: Choose plums when you crave something sweet.

8. Improve Eyesight

They help reduce eye tiredness, especially for people who spend long hours on screens. Regular intake supports long-term eye care.

Contain beta-carotene, which converts to Vitamin A for healthy vision
Enhance night vision with Vitamin A
Help prevent dry eyes and eye fatigue

Eye Health Tip: Take screen breaks along with a healthy diet for optimal eye wellness.

9. Promote Fat Loss

Plums are light, filling, and easy to digest, making them helpful for weight management.

Help control appetite and promote satiety (the feeling of fullness)
Enhance nutrient absorption
Aid in maintaining a healthy weight

For Best Results: Enjoy plums alongside regular physical activity and nutrient-rich meals.

10. Keep BP Normal

Maintaining the body’s fluid balance can support normal blood pressure levels. Eat plums as a heart-friendly fruit, as they can:

Reduce stress on blood vessels
Regulate water and electrolyte levels
Contain potassium and antioxidants for BP and heart health

Good Habit to Follow: Portion control is essential, especially for people with blood pressure concerns.

11. Pregnancy Benefits

During pregnancy, plums can help with digestion and energy levels. Balance and portion control are crucial. They provide:

Folate for the baby’s development and growth
Iron to help prevent anemia in pregnant women
Vitamin C for strengthening immune function

Important Note for Mothers: Eat plums in moderation and follow medical advice.

12. Slow Signs of Aging

They help protect skin and body from early signs of aging. Regular intake can give a youthful appearance over time.

Make skin fresh and glowy from within
Antioxidant-rich to protect skin cells
Reduce visible aging signs like fine lines and wrinkles

For Lasting Effects: Balanced meals (protein, grains, healthy fats, fruits/vegetables) and proper sleep enhance plum’s goodness.

Side Effects of Plums

Last summer, I started eating plums every day to stay healthy. I loved their sweet taste and juicy texture. At first, I felt more energetic, and my digestion seemed better. But after a while, I noticed some bloating and mild stomach discomfort. That’s when I realized that even plums can have possible side effects.

To keep things balanced, I’ve listed their disadvantages that are important to note.

1. Loose Motion

Overeating plums may speed up digestion because of their excess fiber, which can sometimes cause diarrhea or loose stools.

Can make bowel movements faster
May cause stomach discomfort like bloating
Usually mild and temporary

How to Avoid It: Eat plums with water to prevent digestive issues.

2. May Aggravate Ulcers

For people with stomach ulcers, regularly eating plums in large amounts may irritate the stomach lining. Their natural acids can trigger:

Burning sensation in the stomach
Increased stomach acid production
Mild heartburn or acid reflux

What to Do: Those with stomach ulcers should limit plum intake or consult a doctor first.

3. May Increase Weight

Excess sugar, even from natural sources, can lead to gradual weight gain if not balanced with physical activity. The same applies to plums.

Large portions can quickly add extra calories
Overeating can affect weight-management goals
Portion awareness is important

Simple Strategy: Eat 2–3 plums daily along with other nutritious foods.

4. Excess Stomach Acid

Plums’ natural acids and sugars can cause acidity in some people, leading to:

Stimulation of stomach acid production
Irritation of an empty stomach
Sensitivity to acidity varies depending on your digestive system

Quick Fix: Avoid eating plums on an empty stomach if you have acidity.

5. High Uric Acid

Eating too many plums might slightly raise uric acid levels in some people. This can be a concern for those with a history of gout (uric acid buildup) or joint pain.

Could affect uric acid balance
May cause joint swelling
Usually mild if intake is moderate

Practical Advice: Limit plum consumption if you have a history of gout.

6. Indigestion and Gas

This is more likely when the fruit is eaten too quickly or before a meal. What happens then:

Digest slowly, causing bloating
Can produce intestinal gas
This condition is temporary and short-term

Helpful Tip: Eat fruits slowly and chew well to reduce gas formation.

7. Stomach Cramps

Overconsumption of plums may result in temporary stomach cramps. Their acids, sorbitol, and fiber can stimulate digestion.

High fiber may cause digestive cramping
Natural sugars like sorbitol can produce gas and lead to bloating
People with sensitive digestion may notice stronger reactions

What Helps: Drink enough water to help fiber digest more easily.

8. Nausea

Some people may feel nausea after eating plums due to the following factors:

Rapid intake can overload the stomach, causing a queasy feeling
Overripe fruits produce more fermentation, which can disturb the stomach
Eating them right after greasy meals may slow digestion and contribute to nausea

Simple Suggestion: Give your stomach 15–20 minutes after a heavy meal before eating plums.

Nutritional Values of Plums

Just 100 grams of fresh plums provides a combination of nutrients our body needs daily. The table below highlights the nutritional facts of 100 grams of plums.

No.	Nutrient	Amount	% Daily Value*
1	Water	87%	Not Established
2	Calories	46 Kcal	2%
3	Carbohydrates	11.4 g	4%
4	Dietary Fiber	1.4 g	6%
5	Protein	0.7 g	1%
6	Fat	0.3 g	<1%
7	Vitamin C	9.5 mg	11%
8	Vitamin K	6.4 µg	5%
9	Vitamin A	345 IU	7%
10	Folate (Vitamin B9)	5 µg	1%
11	Niacin (B3)	0.4 mg	2%
12	Pantothenic Acid (B5)	0.1 mg	2%
13	Vitamin B6	0.03 mg	2%
14	Potassium	157 mg	3%
15	Calcium	6 mg	1%
16	Magnesium	7 mg	2%
17	Iron	0.2 mg	1%
18	Phosphorus	16 mg	2%
19	Zinc	0.1 mg	1%

Note: Percent Daily Values are provided for a 2,000-calorie diet and may differ according to individual nutritional needs.

Functions of Key Nutrients in Plums

All nutrients listed play a specific function within the body. Their roles include:

Water: Helps transport nutrients and eliminate toxins
Calories: Provide quick energy for daily activities
Carbohydrates: Fuel for brain, muscles, and red blood cells
Dietary Fiber: Supports healthy digestion and bowel movement
Protein: Helps produce enzymes and hormones
Fat: Aids absorption of fat-soluble vitamins (A, D, E, K)
Vitamin C: Involved in collagen formation for healthy skin and tissues
Vitamin A: Maintains healthy vision and skin health
Vitamin K: Essential for blood clotting and bones
Folate (Vitamin B9): Important for fetal development during pregnancy
Niacin (Vitamin B3): Contributes to energy production from food
Pantothenic Acid (Vitamin B5): Helps synthesize hormones and cholesterol
Vitamin B6: Helps brain development and function
Potassium: Helps maintain healthy blood pressure
Calcium: Essential for bones and teeth
Magnesium: Helps maintain heart rhythm and bone strength
Iron: Carries oxygen in the blood to prevent tiredness
Phosphorus: Helps build bones and teeth
Zinc: Contributes to growth and development

Plums Good For

Particular people may benefit most from including plums in their diet:

Adults boosting immunity: Support the body in handling everyday challenges.
Weight-conscious people: Plums can aid in feeling full and managing calorie intake.
Pregnant women: Nutrients like folate and iron are necessary for pregnancy nutrition.
Older adults: May help with bone health, circulation, and vitality.
People under stress: Help the body stay relaxed and maintain wellness.

Plums Bad For

People with specific health concerns should take care when eating plums:

Kidney patients: Extra potassium in plums might need careful monitoring.
People on medication: Vitamin K can cause interaction with some medicines.
People with diabetes: Natural sugars may impact blood sugar if portions aren’t controlled.
Allergy-prone individuals: Those allergic to stone fruits may get reactions like itching or swelling.
Young children (2-5 years): High-fiber foods can sometimes be harder for them to digest.

Best Time to Eat Plums

They can be eaten at different times of the day, but some times are better for your body:

Morning/With Breakfast: Eat them alone or add to meals like oatmeal or smoothies for vitamins, minerals, and fiber.
Between Meals: Satisfy hunger and help control your appetite.
Post-Workout: Refuel your body with water and good sugars after exercise.
Early Afternoon: Help sustain energy and avoid overeating later.

Bad Time to Eat Plums

Eating them at the following times can affect your health:

Late Night: May cause digestive discomfort due to their acidity.
Early Morning: May trigger nausea if consumed on an empty stomach.
With Sugary Meals: Combining plums with sugar-rich foods can raise blood sugar.
With Iron Supplements: Vitamin C in plums enhances iron absorption but may irritate the stomach if eaten with iron pills.

Facts About Plums

Below are some noteworthy facts:

Top grower: China produces more plums than any other country; others are Serbia and Romania.
Long history: They were first cultivated in China more than 2,000 years ago.”
Vary in color: Can be red, purple, yellow, or green; color often reflects taste; darker ones are usually sweeter.
Unique shapes: Most are round, but some varieties are oval or heart-shaped.
Prunes are plums too: When plums are dried, they become prunes.
Pits make oil: Their seeds are used to make kernel oil for skincare and cosmetics.
National fruit of Romania: Plums are so deeply rooted in Romanian culture that they have become the national fruit.
Appear in art: They appear in classic still-life paintings symbolizing abundance.

Plums vs. Prunes

Many people think they’re the same. But there are some main differences.

Here is the easy comparison:

Feature	Plums	Prunes
Type	Fresh	Dried
Texture	Juicy and soft	Chewy and dense
Taste	Sweet with a tart touch	Sweeter and more concentrated
Shelf Life	Short (must be eaten quickly)	Long (lasts months)
Fiber Content	Good	High
Use	Eaten fresh or in recipes	Used in snacks or baking

Conclusion

Plums are a delicious and nutritious fruit with plenty to offer. From health benefits to side effects, what they’re good or not so good for, and how they compare to prunes, we’ve covered it all.

The bottom line: Eat them according to serving size, and you can reap their benefits while avoiding any downsides. They are sweet and nourishing, which should truly be a part of your healthy diet.

FAQs

Learn more about plums through common questions and answers.

How should I store fresh plums?

Keep unripe plums at room temperature until they soften. Once ripe, store them in the fridge to keep fresh for up to 5 days. Wash them just before eating.

What are the most common types of plums?

Some common types include black, red, yellow, and Damson plums. Each has a unique color, taste, and texture. Some are sweet, others tart. Some are best for snacking, while others are better for cooking or making jams.

What can you make with plums besides eating them raw?

You can use plums in jams, smoothies, desserts, sauces, and salads. They also taste good when baked or grilled. Plums add a sweet and tangy flavor to many recipes.

Why are some plums sweeter than others?

Sweetness depends on the variety and how ripe they are. Darker types, like black or greengage plums, are usually sweeter. Tart types like Damson are better suited for cooking.

Can I grow all types of plums in my backyard?

Not all types grow well in every region. Some need warm climates, while others grow best in colder areas. Choose a plum variety that matches your local weather and soil.

What are Damson plums used for?

Damson plums are small and tart, so they are not usually eaten raw. They are perfect for making jams, jellies, and baked dishes and have a strong, rich flavor in recipes. You can also use them to make sauces or drinks.

How do I know if a plum is ripe and ready to eat?

A ripe plum feels slightly soft when you press it gently. It also has a sweet smell and smooth, vibrant skin. If it’s still hard, leave it at room temperature for a day or two.