Health
Discover the Top Food for Stronger Bones in Older Women—And It’s Not What You Think!
As people age, maintaining strong bones becomes increasingly important, especially for older women who are at a higher risk of developing osteoporosis. According to the Centers for Disease Control and Prevention (CDC), more than 10 million Americans were affected by this condition in 2010, with women making up 80 percent of those cases. Traditionally, dairy products have been the go-to for boosting bone health due to their calcium and vitamin D content. However, new research highlights a surprising alternative that could be just as beneficial: prunes.
Osteoporosis is a significant health concern for seniors, often developing as hormonal changes lead to decreased bone density. This condition can make even minor incidents, like a fall or a bump, potentially dangerous. Recognizing the demographic most affected by this condition, researchers focused their study on postmenopausal women to explore how dietary choices could impact bone health.
The study, published in the June 2025 issue of a scientific journal, examined the effects of prune consumption on bone health. Prunes, or dried plums, are rich in dietary fiber, potassium, and boron. According to an article in Critical Reviews in Food Science and Nutrition, boron is “postulated to play a role in the prevention of osteoporosis.”
To gather data, 235 postmenopausal women participated in a 12-month randomized controlled trial. They were divided into three groups: a control group that consumed no prunes, a group that ate 50 grams (four to six prunes) daily, and another that consumed 100 grams (approximately 10 to 12 prunes) daily. The article noted that “100 grams of prunes fulfills the daily requirement for boron.”
The study utilized 3D peripheral quantitative computed tomography (pQCT) scans to assess bone health every six months. This method differs from previous studies that used dual-energy X-ray absorptiometry (DXA) for 2D bone imaging. Mary Jane De Souza, PhD, one of the study’s lead authors, explained the benefits of this approach:
“When we look at bone mineral density, we’re looking at how much bone there is, but we also want to know about the quality of the bone. When we look at a three-dimensional picture, we can look at bone structure, geometry and micro-architecture. In other words, it tells us how good the bone is.”
By the end of the study, women who did not consume prunes experienced a decline in bone density in the shin bone. Conversely, those in the 50-gram-per-day group maintained their bone density and strength. Although the 100-gram-per-day group also saw benefits, many participants found it challenging to incorporate such a large quantity of prunes into their daily diet.
“It’s pretty exciting data for a 12-month study,” De Souza commented. “We were able to maintain and preserve bone at the weight-bearing, cortical bone of the tibia, and the maintenance of cortical bone and bone strength is key to avoiding fracture.”
The findings have caught the attention of health experts. Registered dietitian and menopause expert Jessica Barac highlighted the significance of the results on social media, noting that the cortical bone strength provided by prunes can enhance fracture resistance and improve long-term mobility.
While the study concluded that adding more prunes to one’s diet could reduce the risk of osteoporosis, the researchers acknowledged the need for further research.
“This is the first randomized controlled trial to look at three-dimensional bone outcomes with respect to bone structure, geometry, and estimated strength,” De Souza stated. “In our study, we saw that daily prune consumption impacted factors related to fracture risk. That’s clinically invaluable.”
For those looking to incorporate prunes into their diet, Barac offers some practical suggestions. She recommends chopping them into Greek yogurt with nuts and seeds for breakfast or blending them into a protein smoothie. For lunch or dinner, prunes can be added to a salad with goat cheese and walnuts or enjoyed as a snack with a handful of nuts.
This study underscores that dairy is not the only option for supporting bone health. By consuming four to six prunes daily, postmenopausal women can potentially improve their bone health, offering a promising dietary strategy in the fight against osteoporosis.
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