A Guide to the Fruitarian Diet: The Best Fruits for Optimal Health

Dietitians might offer excellent advice on weight loss, dietary planning, and addressing lifestyle variables related to a patient’s health objective.

Despite this fact, many people seek the advice of dietitians when they want to attempt a plant-based, vegan, or vegetarian diet. Others are interested in low-carb, keto, or high-protein diets. Some individuals also enquire about the fruitarian diet, which consists mainly of eating fruits.

However, according to registered dietitian Kate Patton, MEd, RD, CSSD, LD, the fruitarian diet is one of the most restricted diets available, and it needs to be more generally suggested and supported.

The fruitarian diet poses a significant danger of malnourishment, she says. Dietitians usually avoid recommending the diet because it doesn’t make up a healthy eating plan.

People were probably yearning for entire, natural foods from the ground, so they gravitated towards fruits in particular. However, because of calorie restriction and malnourishment, the diet has (happily) diminished in popularity over the decades.

What is Fruitarian Diet?

The fruitarian, or fruit, diet is a vegan diet that is quite restricted. It forbids the use of any animal products, including dairy. This program requires participants to consume mostly raw fruits.

In order, vegetables, dried fruits, nuts, and seeds can also be consumed. Other foods, such as cereals, soybeans, and tubers, are severely restricted or omitted entirely. Cooked food of any type is avoided, even cooked fruit.

There is no one method to follow the fruit diet. Some fruitarians only eat fruit that has fallen on the ground rather than harvested fruit. Others will not consume seeds since they have the potential to grow into living plants.

Implementing the fruit diet includes a number of hazards, including malnourishment, so discuss your plans with your doctor. They can advise you on how to achieve your dietary demands without jeopardizing your health.

What Are Your Options?

To be a fruitarian diet follower, you need to consume at least half of your calories from fresh fruit such as bananas, papayas, grapes, apples, and berries. The remaining 25% to 50% of calories are often obtained from nuts, seeds, veggies, and whole grains. Strict fruitarians, on the other hand, can consume up to 90% fruit and only 10% nuts and seeds.

The fruitarian diet is generally centered on the following seven fruit groups:

  • Citrus, cranberries, and pineapples are examples of acid fruits.
  • Subacid fruits include sweet cherries, raspberries, and figs.
  • Bananas, grapes, and melons are examples of sweet fruits.
  • Avocados, coconuts, and olives are examples of oily fruits.
  • Fruits of vegetables: peppers, tomatoes, cucumbers, and squash
  • Hazelnuts, cashews, almonds, pistachios, and walnuts are examples of nuts.
  • Sunflower, pumpkin, and squash seeds
  • Beverages
  • Fruitarians can hydrate themselves with coconut water, fresh fruit juices, and water. Coffee is authorized dependent on personal desire.

Can a fruitarian diet be nutritious or assist in weight loss?

Fruits are high in natural sugar in the form of glucose, as well as several vitamins and antioxidants such as vitamin C and beta-carotene. According to several studies, fruits can lower the risk of cancer and other chronic illnesses.

Therefore, in general, eating fruit (in proportion) is good for you, and it’s typically advised to boost your consumption of whole fruit (rather than fruit juice) when trying to overhaul your diet and eat better. Fruit also serves as a natural sweetness in meals and is a healthy snack alternative to crackers or cookies.

Having said that, even when considering the advantages of fruit and the reasons why it should include as a component of a balanced diet, consumers should limit their fruit consumption to 25% to 30% of their total diet to minimize nutritional deficiencies.

The Mediterranean diet or a pescatarian diet is a superior nutritional approach to being a fruitarian (which is a vegetarian diet that includes fish). Both feature a substantial amount of fruits and vegetables, as well as other plant-based products such as nuts, seeds, legumes, plant-based oils, and whole grains. Both diets minimize dairy and sugar consumption.

But what about losing weight on the fruitarian diet?

You could lose weight on the fruitarian diet, but I don’t think this is a meaningful advantage since you’re probably losing muscle, Patton adds.

Instead, nutritionists always encourage committing to a long-term eating style or diet.

What are the possible advantages of a fruitarian diet?

Fruit, when consumed in moderation, may be a highly beneficial element of a nutritious diet. The fruit has the following advantages:

  • There is a high fiber content in fruits, thereby lowering cholesterol and promoting regular bowel movements. Fruits high in dietary fiber include apples, pears, blackberries, and raspberries.
  • Strawberries, oranges, and red peppers are among the fruits that contain plenty of vitamin C. Vitamin C is beneficial to your teeth and gums. Vitamin C is also beneficial to the immune system.
  • There are a number of fruits that are rich in potassium, including bananas, guavas, cantaloupes, and mangoes. Potassium can aid in the maintenance of healthy blood pressure and the regulation of fluid balance in the body.
  • Folate is common in oranges and tropical fruits such as mangos. This can boost the body’s production of red blood cells. Folate is also beneficial to fetal growth. Are you looking for low-sugar fruits? Try these out.
  • Fruits high in antioxidants include black plums, prunes, and all berries. Antioxidants prevent the formation of free radicals. In addition to protecting your skin, they can also keep you healthy.

Why is the fruitarian diet not advised?

It’s important to recognize that fruit-based diets are restricted and can pose a number of health risks:

1. Diabetes

The fruitarian diet can be risky for persons with diabetes or prediabetes. Fruits and vegetables contain so much refined sweetness that eating too much might cause blood sugar levels to drop. A fruit-only diet can also be hazardous for persons who have pancreatic or renal disease.

2. Tooth decay

The high amount of sugar in fruits might put you at risk for dental decay. Apples, for example, have the same destructive potential as sweets or soda. Oranges, for example, are very acidic and can destroy tooth enamel.

3. Weight gain

Fruits are high in natural sugars, which contribute to weight growth. While some individuals may be able to lose weight on a fruitarian diet, consuming a lot of fruit puts certain people in danger of gaining weight.

4. Deficiencies in nutrients

Fruitarians often have low amounts of vitamin B12, calcium, vitamin D, iodine, and omega-3 fatty acids, which can cause anemia, weariness, lethargy, and immune system malfunction. Low calcium levels can potentially lead to osteoporosis. 

Nutritional supplements that address these inadequacies are frequently manufactured from food sources such as dairy proteins or soy protein, which are prohibited in the fruitarian diet. Malnourishment on the fruitarian diet is, therefore, quite frequent.

5. Mode of starvation

By eating mostly fruits and avoiding essential vitamins, fats, and proteins, you can force your body into a calorie deficit. If your body believes it is starving, it will reduce your metabolism to preserve energy for important tasks.

Who should not follow a fruitarian diet?

A rigorous fruitarian diet should be avoided by those with diabetes or pre-diabetes, blood sugar difficulties, or pancreatic and renal illnesses.

Vulnerable groups, such as the elderly, children (under the age of 18), those on medication, individuals who have a reduced body mass index (BMI), and those with behavioral or emotional issues related to food (including a history of eating disorders), should prevent extreme diets, as should pregnant or breastfeeding women.

If you are experiencing any concerns, see your doctor before making any drastic changes to your dietary habits.

Is a fruitarian diet long-term healthy to follow?

Implementing a fruitarian diet as a long-term nutritional approach is not advised. If you limit your diet to only a few items, you are difficulty having a balanced diet and are in danger of being malnourished. Furthermore, excessive levels of fructose – the natural sugar in fruit – intake may be linked to health problems such as digestive disorders and possibly teeth erosion.

Wrapping It Up

Whatever diet plan you follow, it should be able to assist the body in fulfilling the demands of carrying out everyday chores while remaining healthy. If the fruit diet does not provide you with enough energy to exercise and you find it difficult to do so, it is time to change your eating habits.

Whatever your health objective is, whether it is to lose weight, enhance general well-being, or live a more natural lifestyle, it is critical to consult with your doctor before beginning the fruit diet. A fruitarian diet may also be harmful to your general health if you have a pre-existing medical condition or are using drugs.

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