Prunes get a bad rap but they're genuinely one of the most well-researched foods for keeping things moving, and stewed with cinnamon and orange zest they taste more like dessert than medicine. This is a four-ingredient, one-pot situation that turns a slightly unglamorous fruit into something you'll actually want a spoonful of.
Ingredients
- 1 cup pitted prunes
- 1 cup water
- 1 cinnamon stick
- Zest of 1 orange
Instructions
- Combine prunes, water, cinnamon stick, and orange zest in a small pot.
- Simmer 15-20 minutes until the prunes are soft and the liquid has thickened slightly.
- Remove the cinnamon stick before serving warm or chilled.
Nutrition Facts (per serving)
| Calories | 110 |
| Total fat | 0g |
| Total carbohydrates | 29g |
| Dietary fiber | 3g |
| Protein | 1g |
| Sodium | 2mg |
Why This Is Good for Your Gut
Prunes contain both soluble fiber and sorbitol, a sugar alcohol that draws water into the colon and has a well-documented mild laxative effect. They're also a good source of phenolic compounds that research suggests support beneficial gut bacteria and reduce oxidative stress in the digestive tract.
Not glamorous, but your colon has been waiting for this one. For more gut-friendly morning options, see our 5 Fast Gut-Friendly Breakfast Ideas or try an Apple Ginger Compote.
This recipe is for informational purposes only and is not a substitute for professional dietary advice.
