Overview
About Plum
A fresh plum carries a heavy sorbitol load on top of moderate fructose, so it lands high FODMAP and can loosen the bowel long before you reach prune territory.
On the histamine side plum is a liberator, which is why some people notice flushing or a headache from it. Dry it into a prune and the sorbitol concentrates, turning the same fruit into a well-known remedy for constipation.
Sensitivities
How Plum scores
Watch for
What trips people up
- High in sorbitol, a polyol with a laxative, water-drawing effect that is the main reason plums and prunes loosen the gut
- Moderate excess fructose adds to the FODMAP load, pushing a whole plum into the high range
- Histamine liberator, so it can set off flushing or headaches even though it is not a high-histamine food
- Salicylate content is only moderate, so plums are usually gentler there than citrus or berries
Diet fit
Where it fits
Swap ideas
More alternatives
FAQ
Common questions about Plum
Why do plums and prunes work as a laxative?
Both are rich in sorbitol, a sugar alcohol that pulls water into the colon and ferments there. Drying a plum into a prune concentrates that sorbitol, which is why prunes are the stronger laxative even though it is the same fruit and the same mechanism.
Are fresh plums low FODMAP?
A whole fresh plum is high FODMAP, driven by sorbitol plus some excess fructose. A small piece may be tolerable, but larger servings commonly cause bloating, cramps and loose stools in sensitive people.
References
Read the background
Ratings reflect the Triggerbites ingredient database and may vary with portion size and preparation.