Plum juice: how to make, recipes and benefits

Plum juice, being rich in dietary fiber, is a powerful natural laxative , helping to treat constipation . It also promotes weight loss and controls blood glucose levels, controlling and preventing diabetes.

The fruit has several vitamins and minerals, which makes the juice a nutritious and essential food for the body’s maintenance. All this with very few calories and a pleasant taste.

Check out four juice recipes and all the health benefits of the drink below.

How to make plum juice?

Plum juice is very simple to prepare. Simply beat the fruit pulp with water and ice in a blender, or mixer, until you get a homogeneous liquid. It does not need to be sweetened as the fruit is rich in sugars.

There are combinations that go well with this juice. Check it out below:

Plum, orange and papaya juice


  • 5 plums
  • 1 orange
  • 200 ml (1 cup) of mineral water
  • 2 tablespoons of flaxseed
  • 1 medium slice of papaya.

Preparation mode

Wash all the fruits well, remove their seeds and peel the orange and papaya . Add all ingredients in a blender along with water and blend until smooth.

Ideally, the drink should be consumed once or twice a day.

Plum juice with passion fruit


  • 2 fresh plums
  • 1 passion fruit
  • ½ cup of coconut water.

Preparation mode

Wash and remove the pits from the plums and set aside. Open the passion fruit , remove all its pulp and place it in a blender with the coconut water, preferably iced. Beat everything and strain. Then add it again to a blender, but this time with the prunes.

plum vitamin


  • 3 black plums
  • 1 tablespoon of chia flour
  • 1 tablespoon of flaxseed flour
  • 1 papaya papaya
  • 1 cup of skimmed or soy milk.

Preparation mode

Peel the papaya and remove its seeds, as well as the plum pits. Add all ingredients in a blender and blend well. Ideally, a glass should be drunk in the morning or evening.

Plum Health Benefits

Improves intestinal transit

You may have heard that eating plums is good for the gut, right? This is because of the high concentration of dietary fiber in the fruit, which helps maintain healthy intestinal function .

Every 100 grams of fruit has about 3 grams of fiber. This represents more than 10% of the recommended fiber intake for an adult person. (1)

This type of nutrient works to make the fecal cake more voluminous and viscous, facilitating evacuation.

Soluble fibers, the main type found in fruit, can absorb a lot of water, which is not digested or absorbed, going straight into the feces.

Allied to this, sorbitol, a type of sugar found naturally in plums, facilitates bowel movements, favoring trips to the bathroom. ( 2 )

Protects against disease

A glass of prune juice a day not only makes the intestines work better, it also prevents you from various diseases.

Fresh plums are rich in substances that have the so-called antioxidant effect , which fights and controls free radicals, which cause damage to healthy body cells.

These antioxidants found in plums provide a reduction in the risk of developing heart disease , helping to control cholesterol levels and also degenerative and chronic problems such as high blood pressure. ( 3 )

protect the bones

Adding fruit juice to the diet also serves to protect bone health, as fruit is a good source of calcium and magnesium , two important nutrients for bone and muscle health.

Calcium is essential for the mineralization process in bones and teeth. Its buildup makes these parts of the body more resistant.

In addition, it is important for the production of vitamin D , which stimulates muscle contraction. ( 4 )

The drink also prevents osteoporosis , a disease that leaves fragile and brittle bones and is very common in women in menopause. ( 2 )

helps to lose weight

Want to lose a few extra pounds? So bet on this juice! The fibers found in the fruit increase the feeling of satiety , as they take up more space in the stomach.

Fiber does not have calories precisely because it is not absorbed by the body and even turns into a gel that covers part of the intestinal wall.

The result is that nutrients, especially caloric ones, take longer to be absorbed or are discarded through the faeces. Absorbing fewer calories acts directly on weight loss. ( 5 )

Helps regulate blood glucose

Finally, plum juice can not only be consumed by diabetics, it is also a great help in controlling blood glucose .

This is due to two factors. The first is the presence of dietary fiber, which reduces the absorption of various nutrients. Among them are carbohydrates, which are not processed into sugar. ( 5 )

Secondly, because this fruit is rich in chlorogenic acid, which inhibits the action of an enzyme responsible for excess sugar in the blood. ( 3 )

When this enzyme is “blocked”, there is a lower production of sugars and, consequently, a reduction in the levels of this nutrient circulating in the blood. ( 6 )

Are there contraindications?

We did not find studies that point out contraindications for the consumption of plums. Therefore, it is possible to affirm that the juice consumption is safe and can be done by people of all ages.

Ellie Lauderdale

My name is Ellie Lauderdale, MD and I am USA based professional Nutritionist .

I am a Registered Dietitian Nutritionist and board certified specialist in sports dietetics who is trained in integrative medicine. I have worked with hundreds of clients, from those suffering with chronic disease to professional and olympian athletes. My goal is to help optimize you from the inside so that you can feel, perform, and look your best on the outside.

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