The fruitarian diet is an all-fruit diet that may sound healthy but may not be as healthy as you think! Here’s what you need to know and whether or not you should follow it.
Eating fruits has always been a part of a healthy diet. However, recently, the fruit diet or fruit diet has become popular. The main reason why this diet has gained popularity is because it strictly adheres to the rule of consuming only fruits. As mentioned, it is a very restrictive diet and involves eating only one type of food, which can make people question its value! There are many ways that the fruit diet can help you. Learn about the benefits of the fruit diet, its side effects, and how to include it in your diet.
What is a fruitarian diet?
Also known as the fruitarian diet, this diet is a fairly restrictive vegan diet that allows you to eat raw fruit and eliminate all animal products, including dairy. You could call it a subset of the vegan diet. Sounds pretty flexible, right? In fact, it does allow you to eat certain vegetables, dried fruits, nuts, and seeds, but in moderation. However, you should avoid grains and legumes while on this diet. Also, no cooked foods are allowed!
“You can consume raw fruits or even boiled semi-cooked fruits for better digestion. Some also add dried fruits, nuts, seeds and vegetables to their diet. This is a plant-based diet where any kind of animal food or even grains, pulses, legumes, beans, lentils and similar ingredients are excluded,” explains Ayurvedic expert Dimple Jangda.
In other words, a large part of this diet is about eating raw fruits. Although the fruits eaten are rich 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 may be different reasons for following this diet, people mostly choose to follow this diet to stay healthy.
Also Read: 5 reasons why FRUITS are better than juice
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Potential benefits of a fruitarian diet
Although restrictive, the fruitarian diet has many health benefits, including:
1. Contains fiber
Fruits like apples, berries, pears, and more are rich 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. It helps you lose weight
Fruits are generally low in calories and high in water and fiber, all of which can help you feel fuller for longer. A study published in the Journal of Nutrition found that fiber can help you lose weight. A study published in the Journal of Obesity and Metabolic Syndrome found that following a low-calorie diet can help you lose weight. 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. It meets your body’s water needs
Many fruits are rich in water, which can help you stay hydrated throughout the day. According to Nutrition Reviews, adding water-rich foods to your diet can help you maintain healthy skin and overall body function.
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4. Nutrient-rich diet
Many fruits are rich in essential nutrients like minerals, antioxidants, and phytonutrients, which can help maintain your overall health. The expert adds that consuming different types of fruits can help you meet your body’s demands by helping your body meet its nutrient needs.
5. Supports healthy skin and hair growth
If you’re looking for a way to give your lifeless hair a boost or soften your skin, a fruit diet can help! According to Jangda, fruits are rich in water by default, so this diet is a great way to stay hydrated. This can help improve skin and hair health, as well as support healthy collagen.
What should you eat on a fruitarian diet?
As the name suggests, this diet mostly includes healthy fruits like apples, oranges, bananas, strawberries, grapes, mangoes or other seasonal fruits. However, Ayurvedic expert says that you should avoid mixing fruit groups. Here are the fruit groups that you should try:
- Sweet fruits: Apple, banana, mango, grapes, pineapple, peach, papaya, pear and cherry.
- Citrus: All kinds of fruits such as lemon, lime, grapefruit, kiwi, tamarind, orange, plum and cranberry, cherry, gooseberry.
- Astringent fruits: Dates, pomegranates, guava, cranberries, quinces, blackberries, green bananas, wild plums, wild apples and wild apples.
- Dried fruits: Dates, prunes, raisins, apricots and others.
- Vegetable fruits: Tomatoes, cucumbers and peppers.
- Fruits containing good fats: Avocado and coconut.
If you want to add some flavor to your diet, you can add good fat nut butters like almond butter, peanut butter, and cashew butter. But make sure they don’t contain any additives or artificial preservatives.
What should you not avoid when following a fruitarian diet?
- Limit your intake of fruit juices as they increase your sugar levels and are not healthy in the long run.
- Do not mix fruits with dairy products as they cause indigestible metabolic waste and can trigger symptoms such as skin disorders, indigestion, burning sensation.
Side effects of fruitarian diet
Unfortunately, there are a few risks to the fruitarian diet that you should be aware of. Jangda says the fruitarian diet is deficient in many nutrients and can lead to problems, including:
1. Protein deficiency
Protein is the body’s building block that helps repair cells and build new ones. It’s important for the growth and development of children, teenagers, and pregnant women. However, fruits are relatively low in protein compared to other food groups. Not enough protein in your system can lead to inflammation, stunted growth, and weak immunity.
2. High in sugar
When you’re on a fruitarian diet, you’re consuming more sugar because you’re only eating fruit, which can lead to problems. Eating foods rich in sugar can lead to problems like diabetes, prediabetes, insulin resistance, and polycystic ovary syndrome. If you have prediabetes or diabetes, the fruitarian diet may not be suitable for you, as fructose can also cause small 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 proper dental hygiene to avoid these problems.
4. Digestive problems
Many fruits are high in fiber. While fiber can be good for you in moderation, consuming too much can lead to digestive health issues like diarrhea, bloating, or abdominal pain. Avoid fruit-only diets, as they’re high in fiber and fructose, says Jangda.
Who should stay away from the fruitarian diet?
- Pregnant women should avoid it as it may not meet the nutritional, protein, vitamin and mineral needs necessary for the healthy development of the fetus.
- Diabetics should also avoid a fruit-only diet, as this can affect blood sugar levels and make it harder to manage.
- People with digestive disorders such as irritable bowel syndrome (IBS) should also avoid a fruit-only diet, as this can trigger symptoms in some individuals.
- People who adopt an active lifestyle, athletes and sportspeople with high-calorie diets can turn to a vegan or vegetarian diet instead of a fruitarian diet to ensure they get enough minerals and protein.
- Individuals with nutritional deficiencies or at risk of muscle loss should also approach the fruitarian diet with caution.