Is the fruit diet healthy?

Eating fruits has always been a part of a healthy diet. But in recent times, the fruitarian diet or the fruit diet has become popular. The claim to fame of this diet is mainly the adherence to a strict rule of eating only fruits. As mentioned, it is a very restrictive diet and involves eating one type of food, which can make people question its value! There are several ways in which a fruitarian diet can help you. Learn the benefits of the fruitarian diet, its side effects, and how to incorporate it into your diet.

What is the fruit diet?

Also known as the fruit diet, this is a very restrictive vegan diet that allows you to eat raw fruits and excludes all animal products, including dairy. You could call it a subset of the vegan diet. Doesn’t sound very flexible, right? Well, it does allow you to eat certain vegetables, dried fruits, nuts, and seeds, but in moderation. However, you should avoid grains and legumes when following this diet. Also, no cooked foods are allowed!

“You can eat raw fruits or even stewed semi-cooked fruits for better digestion. Some also include dried fruits, nuts, seeds and vegetables in their diet. It is a plant-based diet with the exclusion of all types of animal foods or even grains, pulses, legumes, beans, lentils and such ingredients,” explains Ayurveda expert Dimple Jangda.

In other words, a large part of this diet consists of eating raw fruits. Although fruits are high in nutrients, they are considered to have a high risk of malnutrition, so it is important to talk to a doctor before starting this diet. Although there may be various reasons for following this diet, people usually prefer to follow this diet to stay healthy.

Also read: 5 Reasons Why FRUIT is Better Than Fruit Juice

Potential Benefits of a Fruit Diet

Although the fruit diet is restrictive, it does offer a host of health benefits, including:

1. Contains fiber

Fruits like apples, blackberries, pears and more are high in fiber, an essential nutrient for digestive health. A study published in the International Journal of Food Safety Nutrition and Public Health found that plant fiber helps prevent digestive disorders. A diet rich in fiber also helps lower cholesterol and regulate bowel movements.

2. Helps you lose weight

Fruits are generally low in calories and high in water and fiber, which can help you feel fuller longer. A study published in the Journal of Nutrition found that fiber can help you lose weight. A low-calorie diet can help you lose weight, according to a study published in the Journal of Obesity and Metabolic Syndrome. However, eating only fruit can also cause you to lose muscle mass, which can be a problem.

Also read: 10 High Protein Fruits for Weight Loss

3. Keep yourself hydrated

Many fruits are rich in water, which can keep you hydrated throughout the day. Including water-rich foods in your diet helps maintain healthy skin and overall body functions, according to Nutrition Reviews.

4. Nutritious diet

Many fruits are rich in essential nutrients, including minerals, antioxidants and phytonutrients, which can help maintain your overall health. Consuming a variety of fruits can help you meet your body’s demands by helping them meet your nutritional needs, the expert adds.

5. Promotes healthy skin and hair

If you’re looking for a way to boost your lifeless hair or soften your skin, a fruit-based diet can help! According to Jangda, this diet is a great way to hydrate yourself, as fruits are inherently high in water. This can help improve the health of your skin and hair, as well as promote healthy collagen.

What should you eat when you eat fruit?

As the name suggests, this diet mainly consists of healthy fruits like apples, oranges, bananas, berries, grapes, mangoes or other seasonal fruits. However, the Ayurveda expert says that you should not mix fruit groups. Here are the fruit groups that you should try:

• Sweet fruits: Apple, banana, mango, grapes, pineapple, peach, papaya, pear and cherry.
• Citrus fruits: Lemon, lime, grapefruit, kiwi, tamarind, orange, plum and all kinds of berries such as cranberry, sour cherry and gooseberry.
• Astringent fruits: Persimmon, pomegranate, guava, cranberry, quince, blackberry, green banana, sloe, crab apple and sour apple.
• Dried fruit: Dates, plums, raisins, apricots and more.
• Botanical fruit: Tomatoes, cucumbers and peppers.
• Fruits with good fats: Avocado and coconut.

If you want to add some flavor to your diet, you can add good fatty nut butters like almond butter, peanut butter, and cashew butter. Just make sure they don’t contain any additives or artificial preservatives.

What should you not avoid when following a fruit diet?

• Limit your consumption of fruit juices as they raise your blood sugar levels and are not healthy in the long run.
• Do not mix fruits with dairy products as it causes undigested metabolic waste and can cause symptoms like skin problems, indigestion, burning sensation, etc.

Side effects of the fruit diet

Unfortunately, the fruitarian diet comes with several risks that you should be aware of. Jangda says the fruitarian diet is lacking in many nutrients and can lead to problems, including:

1. Lack of proteins

Protein is the body’s building block that helps repair cells and create new cells. It is important for the growth and development of children, teenagers, and pregnant women. However, fruits contain relatively little protein compared to other food groups. Insufficient protein in your system can lead to inflammation, stunted growth, and weak immunity.

2. Lots of sugar

Since you’re only eating fruit on a fruit diet, you’ll be consuming more sugar, which can lead to problems. Eating foods high in sugar can lead to problems like diabetes, prediabetes, insulin resistance, and polycystic ovary syndrome. If you’re prediabetic or diabetic, a fruit diet may not be helpful for your condition, as fructose can also cause minor sugar spikes, the expert adds.

3. Oral health problems

Fruits contain natural sugars and acids that can erode tooth enamel and cause cavities. It is important to maintain good oral hygiene to prevent these problems.

4. Digestive problems

Many fruits are high in fiber. While fiber can be good for you in moderation, too much can lead to digestive problems such as diarrhea, bloating, or abdominal pain. You should avoid fruit-only diets, as they are high in fiber and fructose, says Jangda.

Who should avoid the fruit diet?

• Pregnant women should avoid this as it may not meet their nutritional needs, proteins, vitamins and minerals needed for healthy fetal development.
• People with diabetes should also avoid a fruit-only diet, as it can affect blood sugar levels and make them difficult to control.
• People with digestive disorders such as irritable bowel syndrome (IBS) should also avoid a fruit-only diet, as it can trigger symptoms in some people.
• People who have an active lifestyle, athletes and sports people who burn a lot of calories, may be better off choosing a vegan or vegetarian diet to ensure they get enough minerals and proteins, rather than a fruit diet.
• People with nutritional deficiencies or at risk of muscle loss should also be careful with the fruit diet.