Prunes: a low-cal, high-fiber snack you can take anywhere

Research shows that eating prunes can help stave off hunger and lower overall calorie intake.

Plum with prunes on a wooden board

Want to try a sweet, smart snack that could help you feel fuller so you'll eat less at mealtimes and take in fewer calories overall?

We're talking about prunes, also known as dried plums. By any name, research shows that these dried fruits may help people reduce their waistlines by causing them to eat less food.

Filling and satisfying

When researchers in Greece gave 45 volunteers a midmorning nibble of white bread and low-fat cheese, adding prunes produced some significant findings. The participants reported feeling less hungry after the prune-infused snack—and they ate 6 percent fewer calories at lunch compared to when they had snacked on just bread and cheese. The study was published in 2010 in Eating Behaviors.

The fiber factor

What gives prunes the advantage in edging out hunger? It's the fiber.

Even though each test snack had roughly the same amount of protein, calories, carbs, and fat, the prune snack packed more than twice the fiber. That chewy fiber makes you eat more slowly, allowing your brain to realize when you've had enough to eat. And the roughage sits in your stomach for a long time, slowing down digestion. The fiber also reduces the rate at which sugar is soaked up into your bloodstream, which is good for keeping insulin levels on an even keel and reducing between-meal hunger pangs.

Article sources open article sources

Farajian P, Katsagani M, Zampelas A. Short-term effects of a snack including dried prunes on energy intake and satiety in normal-weight individuals. Eat Behav. 2010;11(3):201-203. 

More On

What is the paleo (or caveman) diet?

video

What is the paleo (or caveman) diet?
The Paleo (or caveman) diet is based on foods that our hunter/gatherer ancestors ate: lean meats, fish, eggs, vegetables, fruits, healthy fats and see...
Should you do a juice cleanse?

article

Should you do a juice cleanse?
Thinking about juicing? Here's what you need to know before you swear off solid food.
Everything you ever wanted to know about the south beach diet

slideshow

Everything you ever wanted to know about the south beach diet
Get the high-protein and lower-carb secrets to losing up to 13 pounds in two weeks.
What are the benefits of low-fat dairy products?

video

What are the benefits of low-fat dairy products?
Low-fat dairy products are a healthy addition to the diet, especially for weight loss, because they contain calcium and fat, which actually helps burn...
What Are Healthy Snack Options?

video

What Are Healthy Snack Options?
Snacks are great, because they help you feel satisfied all day, which can also help you to eat less when it's time to have a meal. In this video, "Hun...