Fruitarian diet: Is it healthy?

Eating fruit has always been part of following a healthy diet. But in recent times, the fruitarian diet or the fruit diet has become popular. This diet’s claim to fame is mainly because it adheres to a strict rule of only eating fruit. As mentioned, it is a very restrictive diet and involves eating only one type of food, which makes people question its worth! There are many ways that a fruitarian diet can help you. Know the benefits of the fruitarian diet, its side effects, and how to include it in your diet.

What is the fruitarian diet?

Also known as the fruit diet, it is a very restrictive vegan diet that allows you to eat raw fruit, and exclude all animal products, including dairy. You can call it a subset of the vegan diet. Doesn’t sound very flexible, right? Well, it allows you to have certain vegetables, dried fruits, nuts and seeds, but in moderation. However, you must stay clear of grains and legumes when you follow this diet. Also, no cooked food is allowed!

“You can eat raw fruits or even half-cooked stewed fruits for better digestion. Some also include dried fruit, nuts, seeds and vegetables in their diet. It is a plant-based diet without excluding any kind of animal-based foods or even grains, pulses, legumes, beans, lentils and such ingredients,” explains Ayurveda expert Dimple Jangda.

In other words, much of this diet involves eating raw fruit. Although fruit is high in nutrients, it is believed that there is a high risk of malnutrition so it is important to talk to a doctor before starting this diet. Although there can be various reasons for following this diet, mostly people prefer to go on this diet to stay healthy.

Also read: 5 reasons why fruit is better than fruit juice

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Potential benefits of a fruitarian diet

Although restrictive, the fruitarian diet offers many health benefits, including:

1. It contains fiber

Fruits such as apples, blackberries, pears and many others are high in fiber, an essential nutrient for digestion. A study published in the International Journal of Food Safety Nutrition and Public Health found that plant-based fiber helps prevent digestive disorders. A diet rich in fiber also helps lower cholesterol levels and regulate bowel movements.

2. help you lose weight

Fruit is generally low in calories and high in water and fiber, and can keep you feeling full for longer. A study published in the Journal of Nutrition found that fiber can help you lose weight. Eating a low-calorie diet can help you lose weight, according to a study published in the Journal of Obesity and Metabolic Syndrome. However, if you only eat fruit, you may lose muscle mass, which can be a problem.

Also read: 10 high protein fruits for weight loss

3. Keeps you hydrated

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

4. Nutrient-rich diet

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

5. Promotes healthy skin and hair

If you are looking for a way to strengthen your lifeless hair or make your skin soft, maybe a fruit diet will help! According to Jangda, this diet is a great way to hydrate yourself, since fruits are rich in water by default. This may help improve skin and hair health and promote healthy collagen as well.

What should you eat on a fruitarian diet?

As the name suggests, this diet mainly includes healthy fruits like apples, oranges, bananas, berries, grapes, mangoes or any other seasonal fruits. However, the Ayurveda expert says that you should avoid mixing groups of fruits. Here are the fruit groups you should try:

• Sweet fruits: Apple, banana, mango, grapes, pineapple, peach, papaya, pears and cherries.
• Citrus fruits: Lemon, lime, grapefruit, kiwi, tamarind, orange, plum and all kinds of berries like cranberry, sour cherry, and gooseberry.
• Astringent fruits: Persimmon, pomegranate, guava, cranberry, quince, blackberry, green banana, sloe, crabapple and sorb apple.
• Dried fruits: Dates, prunes, raisins, apricots and others.
• Botanical results: Tomatoes, cucumbers, and bell peppers.
• Fruits with good fats: Avocado and coconut.

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

What is not to avoid when you follow a fruitarian diet?

• Limit your consumption of fruit juices as these increase your sugar levels and are not healthy in the long run.
• Do not mix fruit with dairy products, as they cause undigested metabolic waste and trigger symptoms such as skin disorders, indigestion, burning sensation, etc.

fruitarian diet side effects

Unfortunately, there are some risks associated with the fruitarian diet that you need to be aware of. Jangda says the fruitarian diet lacks many nutrients and can lead to problems, including:

1. Lack of protein

Protein is the body’s building block that helps repair cells and make new ones. It is important for the growth and development of children, teenagers and pregnant women. However, fruit is relatively low in protein compared to other food groups. An insufficient amount of protein in your system can lead to inflammation, stunted growth and weak immunity.

2. High in sugar

Since you only eat fruit on a fruit diet, you will be consuming more sugar and this can lead to problems. Eating foods heavy in sugar can lead to problems such as diabetes, prediabetes, insulin resistance and polycystic ovarian syndrome. If you are pre-diabetic or diabetic, a fruit diet may not help your condition because fructose can also cause small sugar spikes, said the expert.

3. Oral health problems

Fruit contains natural sugars and acids that can erode tooth enamel and cause cavities. It is important to maintain proper dental hygiene to avoid these problems.

4. Digestive issues

Many fruits are rich in fiber. Although moderate fiber can be good for you, too much of it can lead to digestive health problems such as diarrhea, bloating, or abdominal pain. You need to avoid fruit-only diets because they are high in fiber and fructose, says Jangda.

Who should avoid fruitarian diet?

• Pregnant women should avoid it as this may not meet their nutritional needs, protein, vitamins and minerals required for the healthy development of the fetus.
• Those who are diabetic must avoid a fruit only diet, as this can affect blood sugar levels and make it difficult to manage.
• People with digestive disorders such as irritable bowel syndrome (IBS) must also avoid a fruit-only diet, as this may trigger symptoms in some people.
• People who follow an active lifestyle, athletes and sports people with a high calorie burn can lean more towards a vegan or vegetarian diet to ensure they get adequate minerals and proteins instead of a fruit diet.
• Individuals who are malnourished or at risk of muscle wasting must also approach a fruit diet with care.