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Sweet Medicine: Prunes, Dates, and Pineapple as Everyday Therapies

Cara Frank
“Dried prunes on a wooden board — natural food for bone density support.”

“Dried prunes on a wooden board — natural food for bone density support.”

Food Is Medicine—And Science Is Catching Up

In an age of over-supplementation, sometimes the most powerful medicine is already sitting in your fruit bowl.

In Chinese medicine, food and herbal medicine are never separate. They exist on a continuum.  They’re different expressions of the same thing: Nourishment and health

What could be better than a sweet treat that’s therapeutic?

Let’s talk about three simple, sweet fruits that are healing: prunes for bone health, dates for labor, and pineapple for inflammation and recovery.

🦴 Prunes for Stronger Bones

Here’s some research that recently grabbed my attention. Turns out that prunes help more that only digestion; They are one of the most researched foods for preventing bone loss, especially in postmenopausal women. The research is surprisingly solid:

Why and how it works:

First: It’s important to clarify that prunes don’t increase bone density. That’s accomplished by lifting weights. But preserving bone density with a food 

A cornerstone of Western nutrition advice for bone health is the consumption of calcium rich foods. See Cara’s Personal Bone Building Plan. 

Bone matrix is influenced by numerous nutrients. Prunes are rich in polyphenols, vitamin K,magnesium, and potassium—nutrients essential for bone metabolism. They calm inflammation, support osteoblast activity, and slow bone resorption. Osteoblasts are cells that build bone tissue. Osteoclasts break down bone matrix. 

In East Asian theory, the connection makes perfect sense: their dark, sweet, moist nature resonates with the Kidney system, which are said to governs the bones.

How to use them:
It’s recommended to 5–6 prunes daily. This is approximately 50 gas, which is slightly less than two ounces. Eat them plain. Soak them overnight, blend into a smoothie, or pair with yogurt. In the studies, the comparison group that ate 100 gms of prunes mostly dropped out. Presumably they got diarrhea.

Caution:
They’re sweet—so if you’re managing blood sugar, adjust your portion. Also Remember to brush and floss after! They are sticky and can cause cavities.

🤰 Dates: The Ancient Midwife’s Knowledge

Dates have been used in traditional medicine for centuries to prepare women for childbirth. Research agrees however it seems nuanced. I found a couple of studies on the topic: 

What’s happening:
Dates may boost prostaglandin activity, helping soften the cervix naturally. They’re rich in iron, potassium, and fiber

The dates we use in herbal medicine are not the sweet dates you’re used to eating. Ours, Da Zao are smaller, red and somewhat starchy jujube. They are sweet and warm, and nourish Qi and Blood. We also use a black date called Hei Zao. It’s the same fruit, but processed differently.

How to use:
4–6 Medjool dates daily starting around week 36.

Caution:
If you have gestational diabetes, tt would be prudent to limit them. Dates, even though it’s a natural sweet, have a high glycemic index, meaning they can increase blood sugar. Even if They support labor progression but won’t “flip the switch.”


Women’s reproductive health is a recurring theme at Six Fishes. You can also check out my post on Seed Cycling for Hormonal Balance for another food-based approach to supporting the body’s natural rhythms. 

🍍 Pineapple and Bromelain: Cooling Heat and Calming Inflammation

Pineapple’s super power lies in bromelain, a group of enzymes concentrated in the fruit’s core. It’s well-studied for its anti-inflammatory, digestive, and recovery benefits. There’s a lot of data on them. Here’s a few highlights:

From a Chinese medicine perspective, pineapple’s slightly cooling, moving quality helps clear heat and resolve stasis, making it perfect for muscle and joint pain, or post-injury recovery.

How to use:
Eat one cup of fresh pineapple (include a little of the core if tolerated).

Caution:
Ignore the labor-induction myth—there’s no reliable evidence for that. The amount of bromelain in pineapple is too small to be clinically meaningful【verywellfamily.com/does-pineapple-induce-labor-experts-weigh-in-7254572】.
Also, bromelain supplements can interact with blood thinners or antibiotics—stick to food doses unless advised otherwise.
For more foods that heal from the inside out, read Yams: A Root for Hormone Health and Vitality — another humble food with outsized benefits.

🌿 Bringing It All Together

I love therapies that are simple, affordable, and accessible. Three fruits. Three distinct healing actions:

Prep time: 5 min Cook time: 50 min Serves: 2

Recipes

Here’s a couple of recipes. One very healthful and one slightly decadent.

First is a congee, which is one of the most flexible dishes. A grain of your choice is cooked to a gruel like consistency. See my blog on congee’s

🥣 Bone-Nourishing Prune & Walnut Congee

Ingredients:

Instructions:

  1. Rinse rice and add to a pot with water or broth.
  2. Bring to a boil, then simmer 40–50 minutes.
  3. Add prunes and walnuts during the last 10 minutes.
  4. Sprinkle with sesame seeds before serving.

TCM Notes:
Nourishes Kidney Jing, strengthens bones and sinews, and supports yin—excellent for perimenopause or recovery.

Chicken Marbella from the Silver Palate Cookbook

I’m really dating myself with this recipe but in the early 80’s this was the dish. The classic Chicken Marbella recipe was a cult favorite from The Silver Palate Cookbook (1982). It’s savory, tangy, sweet, and ridiculously easy to make ahead. It tastes better the next day. And, in keeping on topic, it contains prunes. Here’s the original, from the NY Times.

I’m sharing a somewhat more heart-healthy version, with less fat and less sugar

Ingredients

Instructions

  1. Marinate
    In a large glass bowl, combine garlic, oregano, salt, pepper, vinegar, olive oil, prunes, olives, capers, brine, and bay leaves.
    Add the chicken and turn to coat well.
    Cover and refrigerate 4–8 hours (overnight is ideal). Stir once or twice.
  2. Roast
    Preheat oven to 375°F (190°C).
    Arrange chicken and all marinade in a single layer in a baking dish.
    Drizzle the honey evenly over the top and pour wine around (not over) the chicken.
  3. Bake
    Roast for 45–50 minutes, basting once halfway through.
    Chicken is done when juices run clear and internal temp hits 165°F (74°C).
  4. Serve
    Transfer chicken to a platter and top with the olives, prunes, and capers from the pan.
    Spoon a little pan juice over and sprinkle with parsley.

Make it healthier:

Pineapple-Mint Cooler

Prep time: 5 min Serves: 2

Ingredients:

Instructions:

  1. Blend all ingredients until smooth.
  2. Strain or serve as-is for more fiber.
  3. Serve chilled.

TCM Notes:
Clears heat, harmonizes digestion, moves Qi, and aids tissue recovery after exertion.

 Labor Readying Date & Oat Energy Bites

Prep time: 10 min No cooking required Yields: 10–12 balls

Ingredients:

Instructions:

  1. Blend all ingredients in a food processor until sticky.
  2. Roll into bite-sized balls. Chill 30 minutes.
  3. Store in the fridge up to 1 week.

TCM Notes:
Supports Qi and Blood, builds stamina for childbirth, and calms the Spirit.

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