The Key Benefits of Prunes, Sexually Speaking

You might associate prunes with assisting stagnant bowel movements. But dried plums (yes, that’s what prunes are) and prune juice have more to offer than just getting your gut and bowels in gear. 

In fact, prunes’ benefits, sexually speaking, are notable. They’re packed with antioxidants, natural energy boosters, and nutrients that support blood flow, mood, and hormone balance—all components that support strong sexual health.

Many of the health benefits of prunes (and their fresh cousins, plums) that you can reap come courtesy of their nutrients. So, are prunes good for you? Yep — let’s take a look under the hood to examine how, exactly. 

Antioxidants

Prunes are a good source of antioxidants, especially rich in polyphenols and vitamin C, which help fight oxidative stress.

When left unmanaged, oxidative stress can damage the health of your cells, allowing for various diseases and other issues, including sexual dysfunction, reduced sperm quality, and impaired blood vessel function (which may translate to trouble achieving erections). 

Energy-Boosting Carbs

Feeling sluggish in the bedroom? Dried fruits are a concentrated source of sugar (around four grams per prune). But this is not like the added sugar you put in a cupcake recipe. 

Rather, these natural sugars come with fiber and other beneficial nutrients in the plums. This helps them slowly digest and provides a more sustained energy boost than, say, an espresso shot or most any snack that comes in a crinkly bag. 

Fiber

Speaking of dietary fiber, you’ll get more than half a gram in each prune you eat. Not only does fiber support bowel regularity, but it also stabilizes blood sugar and is good for your cardiovascular health. 

A healthy heart and stable blood sugar levels can directly impact energy, stamina, and circulation, all of which matter when things heat up in the bedroom.

Since research suggests most Americans aren’t getting enough of this essential nutrient, boosting the fiber content in your diet by eating more foods like prunes and plums stands to improve your life in many ways.

Folate for Your Mood

Plums and prunes contain folate, a B vitamin that helps produce dopamine and serotonin, two brain chemicals closely tied to mood, motivation, and arousal. When your serotonin and dopamine levels are doing their thing in your brain, you may be more likely to feel good and prone to arousal — which, let’s be real, can be half the battle when it comes to intimacy. 

Including plenty of folate in your diet from prunes (and other sources, like leafy greens and oranges) may play a small supporting role in helping you feel frisky. 

Essential Minerals

Prunes are also a good source of potassium, magnesium, and trace amounts of iron—all of which support muscle function, nerve signaling, and overall hormone balance. 

Magnesium can also help regulate blood pressure and circulation, which is key when you’re relying on proper blood flow to all the right spots to keep the mood hot.

While they may not seem like a go-to for boosting your bedroom game so much as your bathroom game, prunes indeed bring a lot to the (bedside) table. 

Thanks to its aforementioned nutritional makeup, this dried fruit may help support several key aspects of male sexual health. 

Here’s how adding prunes to your routine might help keep things running smoothly.

Better Blood Flow and Erection Support

One of the biggest factors in sexual performance is circulation, and prunes have something to offer here. The antioxidants present in prunes help protect your cellular health from oxidative stress, which allows for healthier blood vessels and better blood flow. 

Uninhibited circulation means better function where it counts, reducing the risk of erectile dysfunction and helping you maintain stronger, more consistent performance.

More Stamina and Energy

The natural sugars found in prunes can offer a quick energy boost without the crash of energy drinks or sugary snacks. 

This might translate to more endurance during sexual activity, helping you stay focused and energized when you need it. 

Male Fertility Benefits

Not only might eating prunes help you get in the mood and feel more energized during sex, but the dried fruit can actually benefit fertility, too.

The antioxidants in prunes and plums help fight oxidative stress throughout your whole body, which helps protect your sperm cells and ability to reproduce. 

Testosterone Support

While prunes aren’t a direct testosterone booster, the food’s mineral content (particularly magnesium) supports hormone balance. 

Stable hormone levels help maintain libido, sexual function, and overall reproductive health. 

Even if you’re laser-focused on improving your sex life, be aware that you can’t accomplish that with a spot treatment. Read: Eating prunes isn’t a magic bullet for your sex life. Rather, holistically improved sexual health, inclusive of performance and fertility, comes as a result of bettering your overall wellness. 

Here are some other ways in which including prunes in your diet may benefit your general health: 

• Supporting gut health. Feeling bloated, backed up, or gassy isn’t necessarily sexy and definitely isn’t fun. Prunes contain fiber and sorbitol, a sugar alcohol that acts as a mild laxative to keep things moving as they should. 

• Reducing inflammation. Inflammation is the underlying cause of numerous chronic conditions, including male sexual dysfunction. Antioxidants from prunes and plums can join the efforts to fight oxidative stress and inflammation in your body. 

• Aiding in stress management. We all face stressors regularly, but ongoing stress not only encourages inflammation in your body but also makes getting in the mood more difficult. Prunes are a source of magnesium, a mineral known to support calmness and relaxation. 

Again, including prunes in your diet won’t swoop in and solve every issue you might have. But they can play a role in supporting your overall wellness, which is foundational to sexual health.

Little dried plums have a lot to offer, but that doesn’t mean they’re a great snack food for everyone, all the time. Here are some of the things you may want to consider if you’re on the fence about trying prunes:

• May trigger digestive side effects. Prunes are high in fiber and sorbitol, which is great in moderate amounts but can lead to gas, bloating, or an unwanted laxative effect if you eat too many too quickly.

• High sugar content. Even though it’s natural (versus added), the sugar content in dried fruits like prunes and prune juice is more concentrated than in the fresh form of a plum. Moderation is key, particularly if you’re watching your blood sugar.

• Calorie density. Because they’re dried, prunes are more calorie-dense than fresh plums. If you’re working to manage your weight, stick to a small serving, like a couple of prunes per day, to ensure you’re staying within your energy goals.

Remember, prunes are dried plums, so they’re naturally sweet with a bit of tartness. They’re often described as being chewy, sticky, and having a hint of caramel or honey flavor. 

Your grandma might have a bag of pitted dried plums in her cabinet for constipation emergencies (one of the many benefits of prune juice and prunes), but this isn’t the only way they can show up in your kitchen. 

Here are some other ways to enjoy the effects of prunes: 

• Straight out of the bag as an on-the-go snack

• Blended into smoothies to help balance out the tartness of fresh or frozen fruit, or to offer a caramel flavor 

• Chop them up and add them to oatmeal or granola with yogurt

• Toss them into a homemade trail mix with nuts, seeds, and dark chocolate pieces

• Mix them into grain dishes or protein bowls

• Stuff them with cream cheese or almond butter

You might also be interested in trying prune juice. A little bit goes a long way — start with a small glass to support digestion while contributing to your hydration goals.

Prunes might not be the first thing that comes to mind when thinking about foods that support bedroom performance. But there’s compelling evidence to support adding them to your list.  

While eating a prune or two won’t magically cure erectile issues or low libido, adding them to your healthy diet can contribute nutrients and compounds that are important for sexual and overall health. Here’s how:

• They may support healthy circulation and energy levels, which are important factors for sexual function and overall vitality.

• They offer antioxidants and nutrients like folate that play a role in mood, hormone balance, and reproductive health.

• Their fiber and natural sugars support digestive, metabolic, and heart health, all of which play a role in sexual wellness. 

Curious how they may uplevel your sex life? Grab a bag of prunes next time you’re at the store and reap their health benefits for yourself. 

While you’re at it, consult a registered dietitian for more ideas on how to support sexual health with nutrition. Also, check out our male sexual health resources — and if you need more personalized guidance about sexual concerns, take our free online quiz to be connected with a licensed healthcare provider.