Osteoporosis is a major concern for older adults, especially women. According to the CDC, over 10 million Americans were affected by osteoporosis in 2010, with 80% of them being women. Traditionally, people turn to dairy products for calcium and vitamin D to support bone health. But a new study shows that prunes—yes, prunes—might be the most effective food to protect bones in older women.

Prunes and Bone Health: A Surprising Connection

In a recent study published in Osteoporosis International (June 2025), researchers investigated the impact of prunes on bone density in postmenopausal women. The study involved 235 women and spanned 12 months, comparing three groups: one that ate no prunes, one that ate 50 grams (about 4–6 prunes) daily, and one that consumed 100 grams (about 10–12 prunes) daily.

Prunes are packed with dietary fiber, potassium, and boron—nutrients that play a vital role in preventing osteoporosis, according to research in Critical Reviews in Food Science and Nutrition. Boron, in particular, is essential for bone health, and the 100-gram prune group met the recommended daily boron intake.

The Study’s Findings: Prunes Make a Difference

At the end of the year-long study, the women who consumed prunes saw impressive results. Those who ate 50 grams per day maintained their bone density, while those who did not eat prunes saw a decrease in bone density in the tibia (shin bone). The group that ate 100 grams of prunes daily also showed improvements, although some participants struggled to maintain the higher prune intake, leading to more dropouts.

“Maintaining cortical bone strength in the tibia is critical for fracture prevention,” said Dr. Mary Jane De Souza, a lead author of the study and a professor at Penn State. “Our study showed that prunes can help preserve this strength, which is vital for aging women.”

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Why It Matters: Improved Bone Quality and Fracture Resistance

The study’s results are significant. Unlike previous studies that used 2D imaging to measure bone health, this research employed 3D scans, which allowed the team to assess not only bone density but also bone quality, structure, and strength. This advanced imaging technique confirmed that prunes had a positive impact on bone health, especially in weight-bearing bones like the tibia.

Experts agree that these findings could have major implications for older women. Registered dietitian Jessica Barac highlighted that prunes promote fracture resistance by enhancing cortical bone strength. This is important for reducing the risk of fractures, improving mobility, and supporting overall strength as we age.

How to Add Prunes to Your Diet

If you’re looking to incorporate prunes into your daily routine, here are some simple ideas from Barac:

• Add chopped prunes to Greek yogurt with nuts and seeds for breakfast.
• Blend prunes into your protein smoothie for a nutritious boost.
• Toss them into a salad with goat cheese and walnuts for lunch or dinner.
• Snack on prunes alongside a handful of nuts for a satisfying treat.

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Prunes for Better Bone Health

Prunes aren’t just a tasty snack—they may be a powerful tool in preventing osteoporosis and maintaining bone health as we age. This study shows that consuming 50 grams of prunes daily could help preserve bone density and reduce fracture risk in older women. While more research is needed, these findings offer hope for better bone health without relying solely on dairy.

As always, consult with a healthcare provider before making any changes to your diet.