Ancient Fruits, Modern Science: The Surprising Health Benefits of Dates, Figs & Prunes

Some of the oldest fruits known to humankind, dates, figs, and prunes, have nourished people across centuries and cultures. All three likely originated in the Middle East and Mediterranean regions, and all are commonly enjoyed in their dried form.

But beyond their natural sweetness and convenience, these ancient fruits hold remarkable, research-backed health benefits that modern science is only now beginning to confirm.

Dates: Ancient Nourishment for Modern Mothers

Dates have been cultivated and eaten for over 4,000 years. In the Qur’an, Mary is counselled to eat dates to ease the birth of Jesus, and modern research now supports that very advice.

A clinical study involving 69 pregnant women found that those who ate six dates a day for four weeks before delivery experienced:

• Greater cervical dilation (3.5 cm vs 2.0 cm)

• Higher rates of spontaneous (natural) labour (96% vs 79%)

• Reduced need for induction drugs (28% vs 47%)

• Shorter first-stage labour (510 minutes vs 906 minutes)

  
  

Other studies have since confirmed these findings, showing that eating dates in late pregnancy can positively influence labour outcomes, reduce the need for medical intervention, and shorten delivery time, all without any adverse effects on mother or baby.

Takeaway:

Six dates a day during the final month of pregnancy may support an easier, faster, and safer labour.

Figs: A Natural Remedy for Constipation

While prunes are often the go-to remedy for sluggish digestion, figs deserve equal recognition.

In a double-blind study involving 80 participants with chronic constipation, those who consumed fig paste (equivalent to 3 figs daily) for eight weeks experienced:

• Faster bowel transit time (63 hours reduced to 38 hours)

• Softer stools

• Less abdominal discomfort

The results confirmed what traditional medicine has known for centuries, figs offer a gentle, natural, and effective way to relieve constipation without the side effects of laxatives.

Takeaway:

Enjoying a few figs daily supports healthy digestion and regularity in the most natural way.

Dried Plums (Prunes): The Bone-Building Fruit

Long celebrated for their digestive benefits, prunes have a lesser-known superpower, protecting and strengthening bones.

The first hint came in a 2002 study where postmenopausal women who ate 100g of dried plums daily for 3 months showed increased bone formation markers, unlike those who ate apples.

A later year-long study of 160 women with osteopenia confirmed it:

Women eating 10 prunes per day had significantly higher bone mineral density compared to those eating apples.

All participants took calcium and vitamin D, but only the prune group showed notable bone gains.

Even more encouraging, a follow-up study found that just 5-6 prunes a day were enough to deliver the same bone-strengthening benefits.

Takeaway:

Eating a small handful of prunes daily can help maintain strong, healthy bones, especially after menopause.

The Wisdom in Whole Foods

What’s fascinating is how these three ancient fruits, dates, figs, and prunes, each target different yet essential aspects of wellness:

• Dates support pregnancy and childbirth.

• Figs promote digestive comfort and gut health.

• Prunes build and preserve bone density.

  
  

Their synergy reminds us that nature’s simplest foods often hold the most profound healing power and science continues to affirm their wisdom.

Simple Ways to Enjoy These Fruits...

Here are a few easy, healthy recipes to help you make the most of these nourishing foods.

Fig, Date & Prune Energy Balls

A sweet and healthy snack that’s full of fibre, minerals, and antioxidants.

Ingredients:

• 4 Medjool dates (pitted)

• 2 figs

• 3 prunes

• ¼ cup almonds or walnuts

• 1 tbsp chia seeds

• 1 tbsp cocoa powder or shredded coconut

• Pinch sea salt

Method:

1. Blend everything together in a food processor until sticky. Roll into small balls and store in the fridge.

Perfect for a mid-morning snack or pre-workout energy boost!

Chocolate Date Energy Smoothie

This smoothie tastes like a treat but is packed with fibre, magnesium, and antioxidants. It’s a fantastic option for afternoon energy, hormone balance, or a post-workout refuel.

Ingredients:

• 2 Medjool dates, pitted

• 1 tbsp unsweetened cocoa powder

• 1 tbsp nut butter (almond or cashew works well)

• ½ banana (frozen if you like it thick and creamy)

• 1 cup unsweetened almond or oat milk

• ½ tsp cinnamon

• 1 scoop collagen or plant-based protein (optional)

• A few ice cubes

Method:

1. Blend everything until smooth and creamy.

2. Pour into a glass and top with a sprinkle of cinnamon or cacao nibs.

   
   

Tip: Swap cocoa for carob powder for a naturally caffeine-free option that’s still rich and chocolatey.

Fig & Prune Overnight Oats

A nourishing, make-ahead breakfast that supports digestion, energy, and bone health and tastes amazing.

Ingredients:

• ½ cup rolled oats

• 1 cup unsweetened almond or oat milk

• 1 fig, chopped (fresh or dried)

• 2 prunes, chopped

• 1 tsp chia seeds

• ½ tsp cinnamon

• 1 tsp honey or maple syrup (optional)

• A small handful of nuts or seeds for topping (almonds, walnuts, or pumpkin seeds)

Method:

1. Combine oats, milk, chia seeds, figs, prunes, and cinnamon in a jar or bowl.

2. Stir well, cover, and refrigerate overnight (or at least 4 hours).

3. In the morning, stir again and top with nuts or seeds.

Tip: Add a spoonful of Greek yogurt before serving for extra protein and creaminess.

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