Why do large amounts of plums and damsons cause stomach pain?
Gabriele Kaufmann, nutritionist in the Department of Healthy Nutrition at the Federal Center for Nutrition, explains what to look out for when eating plums:
»Plums and damsons contain a variety of health-promoting ingredients such as vitamins A and C, as well as B vitamins and minerals such as iron, magnesium, zinc, and calcium. Anthocyanins, a subgroup of flavonoids, are not only responsible for the blue-red color of the fruit; as antioxidants, they also have anti-inflammatory and blood pressure-lowering effects. Furthermore, plums are an excellent source of energy due to their high fructose content. Their high fiber content has earned these stone fruits their reputation as an effective home remedy for digestive problems, whether fresh, dried, or as juice: The pectin and cellulose in plums stimulate digestion and thus have a mild laxative effect, which helps against constipation.
However, if plums are consumed in excessive quantities, they can have the opposite effect and lead to stomach pain, bloating, or diarrhea. The daily recommendation for plums is therefore no more than 150 grams per meal. This is because the fructose and the fruit alcohol sorbitol contained in plums can also have a laxative effect. However, the tolerable amount varies from person to person. People with fructose intolerance in particular should be careful when eating plums, as this intolerance leads to a condition known as malabsorption. This means that the nutrients cannot be broken down as intended in the small intestine and utilized by the body. When they then migrate further into the large intestine, they combine with the bacteria present there to trigger a fermentation process that leads to diarrhea and bloating.
Anyone who suspects they have a fructose intolerance should therefore consult a doctor. However, this doesn't mean they have to avoid prunes completely. Since it's an intolerance and not an allergy, it's entirely possible to gradually accustom their digestion to the fructose. During this adjustment phase, however, the fruit should not be consumed on an empty stomach or on its own. Instead, they can be introduced into yogurt or muesli. With prunes, it's also recommended to soak the fruit in water before eating it or to drink a glass of water with it to prevent excessive fluid loss from the intestines, which in turn promotes constipation.
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