Few fruits come in such a rainbow of colours as the succulent and sweet plums, from red to yellow, to green, to the more common purple. But the plum is more than just a pretty face! There’s also a wide spectrum of health benefits to go with this colourful stone fruit. This beautiful fruit can help lower blood sugar, regulate bowel movement, enhance bone health, and even improve your memory.

Plum’s Amazing Health Benefits

Normalizes Blood-Sugar Levels

According to the glycemic index by the Dieticians of Canada, plums rank low compared to other foods. This is due to plum’s high soluble fibre content that helps normalize blood sugar levels by delaying the rate at which the body absorbs sugar. Soluble fibre also increases insulin sensitivity which can help prevent type 2 diabetes and benefit those with diabetes.

Regulates Bowel Movements

Feeling a little backed up? Plums are great foods to snack on as they are amazing for keeping regular bowel movements with their high fibre content. Preventing bowel irregularity can decrease the risk of haemorrhoids and colon cancer. Our colon’s friendly bacteria actually feed on the fibre provided by the plum, thus keeping a healthy colon.

Enhances Bone Mineral Density

A Florida State University study claims plums to be “the most effective fruit in both preventing and reversing bone loss.” The study tested postmenopausal women for bone density over a twelve-month period. All women took calcium and vitamin-D supplements while half of the women ate 100 grams of plums every day. The results showed that plums significantly increased the bone mineral density in the forearm bones and the spine.

Improves Memory

Plum offers significant antioxidant protection with a powerful substance called phenols. This substance acts as an antioxidant and has shown to be effective in fighting an oxygen radical called superoxide anion radical, which is dangerous and damages fats in our body. This may sound harmless, but it is actually very detrimental, as our brain cells, cell membranes, and molecules are all mainly composed of fats. In addition to phenols, plum’s many antioxidants, flavonoids, and phytonutrients all help destroy free radicals that actively damage our brain neuron cells, thus helping to improve our memory!

There are so many ways to enjoy a juicy and ripe plum. For a quick delicious, nutritious breakfast spread, try this easy and amazing plum butter recipe that you and your family will love!

Plum Butter Recipe

What you need:

4 lbs plums

1 1/4 cup sugar

1 tsp ground cardamom

3/4 tsp ground cinnamon

1 cup water

How to prepare:

  1. Cut the plums into small one-inch pieces and remove the pits. Place them into a saucepan with sugar and water.
  2. Bring to a boil then reduce to a simmer and cook for about 20 minutes or until the fruits are softened.
  3. Remove from heat, and then pour the fruits and liquid into a food processor to puree.
  4. In a clean saucepan, pour the puree back in with cardamom and cinnamon.
  5. Stirring frequently, cook over very low heat for about 2.5 hours or until thick and buttery.
  6. Remove from heat, let cool, and enjoy!

This delicious plum butter will last a month in the refrigerator in an airtight container. And don’t forget to save those pits! All stone fruit pits have great culinary use and can be made into delicious syrup, creme, or ice cream!


Daniel is a Digital Marketing and Content Strategist at SPUD. He graduated from UBC with a degree in English and International Relations with a focus on environmental topics. A wordsmith by day and a bookman by night, he's a self-proclaimed gastronomic snob, a buck-a-shuck addict, a sub-par skier, and a devoted kingsguard of the oxford comma. He also frequents the dog park with a schnauzer named Duke. | Instagram: @dannnyellow

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