Secrets of the Superhuman Food Pyramid: Benefits of Plums

There are nearly 40 distinct species of plums which makes the common name encompass a wholly separate category under the genus Prunus. Other subcategories would be peaches and cherries, the fruits most closely related to it.

The most widely cultivated and commercially distributed plum specie would be Prunus domestica. But even this single type can come in broad variety of colors from mottled red to deep purple, depending on the cultivar. It’s frequently used to make jams, juices, baked goods, and liquers. It is also the type of plum that’s often dried and turned into prunes.

The ready availability of plums is fortunate as it has much to contribute to your quest in Becoming Superhuman. Read on and find out the benefits of plums.

Plum Benefits:

The fruit is well known for its mild laxative effect. Among the component substances like natural sugars that produce this effect is dietary fiber. This fruit is quite abundant with it, supplying up to around 7 grams for every 100 grams in its dried form.

While having a regular bowel movement is one sign of a healthy digestive system, this isn’t the only benefit that plum dietary fiber can deliver. There are two general types of this nutrient: soluble and insoluble. Fortunately, plums have both. The first is more concentrated in the pulp while the second is found in the skin. Here’s how the two types of dietary fiber work inside the body and contribute to your health.


  • Attracts water during digestion to form a gel-like substance that, among other things, slows down the breakdown of carbohydrates and thus the absorption of glucose.
  • Total cholesterol and low-density lipoprotein (LDL) is lowered, and consequently, risk of cardiovascular disease is reduced.


  • Regulates blood sugar and therefore lowers risk of diabetes.
  • Hastens the movement of food through the digestive system and adds bulk or fecal weight which in turn promotes regularity and lessens constipation.

Both types of dietary fiber add volume to the food without increasing caloric content which helps produce the feeling of satiety. This nutrient doesn’t also interfere with the absorption of other vitamins and minerals. There is preliminary research in fact that it’s fermentation in the intestine may even improve the absorption of minerals like calcium.

Plum Practical Uses:

Early spring is when plum trees start to blossom. Give it a few more weeks and excellent tree-ripened plums will be available in the local market. The amount of antioxidants in a fruit is usually at its highest when it is fully ripe. Plums are just right when they yield to a gentle squeeze and the tips are already soft.

There are a lot of recipes for plums from compotes to pies to full main course dishes. There are also some special ways to prepare it to take advantage of its laxative effect. You can achieve more immediate results by mixing the plums with other high-fiber ingredients.

  • Mix and ground 5 figs, a teaspoon of coriander, a teaspoon of psyllium seeds, and 5 plums in a food processor.
  • Store the mixture in the refrigerator.
  • Eat a teaspoon of it as needed. It usually takes effect in just a few hours.

Another preparation that has a tonic quality to it involves cooking plums in white wine.

  • A kilo would need about 4 liters of wine.
  • Peel and deseed and then cook the fruit in the alcoholic beverage for 20 minutes.
  • Afterwards leave the fruit to marinate in the liquid for up to 5 days.
  • Filter out the fruit and store the liquid in a glass container in cool location.

One cup a day can settle digestive irritations and other similar problems. If this home made approach can’t be done, some plum syrup can work just as well.

In the next post, I’ll tell you the benefits of watermelons that will help you in your quest to Become Superhuman.

In the meantime, if you care to jump ahead, here is a complete listing of the fruits on Superhuman Food Pyramid:


























Natural Dried Fruit

Fruit Juices


Canned Fruit

Fruit in Syrup

Fruit Candy

Sugar Coated Dried Fruit

Packaged Dried Fruit

If you have questions, comments or feedback about the benefits of plums, the Superhuman Food Pyramid, this website, or other aspects of Becoming Superhuman, then leave your thoughts below, as well as any tips you have on the benefits of plums.