Eating fruits has always been a part of following a healthy diet. But in recent times, the fruitarian diet or the fruit diet has become popular. The claim to fame for this diet is primarily its adherence to a strict rule of consuming fruits only. As mentioned, it is a highly restrictive diet and involves eating one type of food, which can make people question its worthiness! There are multiple ways 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 highly restrictive vegan diet that allows you to eat raw fruits, 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 does allow you to have certain vegetables, dried fruits, nuts, and seeds, but in moderation. However, you need to steer clear of grains and legumes when following this diet. Also, no cooked food is allowed!

Eating a fruitarian diet may be good for your health. Image courtesy: Adobe Stock

"You can consume either 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 any kind of animal-based foods or even grains, pulses, legumes, beans, lentils, and such ingredients," explains Ayurveda expert Dimple Jangda.

In other words, a major portion of this diet has to do with eating raw fruits. While fruits eaten are high in nutrients, it is believed to pose a high risk of malnourishment so talking to a doctor before starting this diet is important. While there can be different reasons to follow this diet, people mostly prefer to go on this diet to stay healthy.

Potential benefits of fruitarian diet

Even though it is restrictive, the fruitarian diet does offer a bunch of health benefits, including:

1. Contains fibre

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

2. Helps you lose weight

Fruits are generally low in calories and high in water and fibre, all of which can make you feel full for longer. A study published in the Journal of Nutrition found fibre 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, eating only fruits may also make you lose muscle mass, which can be a problem.

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 bodily functions, as per the data by 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. Consuming different types of fruits can help you meet the demands of your body by helping them meet your nutritional requirements, adds the expert.

Fruitarian diet may not include many nutrients. Image courtesy: Adobe Stock

5. Promotes healthy skin and hair

If you are looking for a way to give your lifeless hair a boost or make your skin soft, a fruitarian diet may help! According to Jangda, this diet is an excellent way to hydrate yourself, since fruits are water-rich by default. This may help improve skin and hair health and also promote healthy collagen.

What should you eat on a fruitarian diet?

As the name suggests, this diet majorly includes healthy fruits like apples, oranges, bananas, berries, grapes, mangoes or any other seasonal fruit. However, the Ayurveda expert says that you should avoid mixing fruit groups. Here are the fruit groups 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 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 fruits: Tomato, cucumbers, and bell peppers.
• Fruits with good fats: Avocado and coconut.

If you want to add a bit of a flavour to your diet, you can include good fat nut butter like almond butter, peanut butter, and cashew butter. However, ensure that they contain no additives or artificial preservatives.

What not to avoid while following a fruitarian diet?

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

Side effects of fruitarian diet

Unfortunately, the fruitarian diet has several risks associated with it that you need to know about. Jangda says that the fruitarian diet lacks of a lot of nutrients and may lead to problems, including:

1. Lack of protein

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

2. High in sugar

Since you only eat fruits while on a fruitarian diet, you will be consuming more sugar which can lead to problems. Eating foods heavy on 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 be conducive to your condition as fructose can also cause minor sugar spikes, adds the expert.

3. Oral health problems

Fruits contain natural sugars and acids that may erode the 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 fibre. While fibre in moderation can be good for you, too much of it can lead to digestive health issues such as diarrhoea, bloating, or abdominal pain. You must avoid fruit-only diets as these are high in fibre content and fructose, says Jangda.

Just eating fruits may not be good for your digestion. Image courtesy: Adobe Stock

Who should avoid fruitarian diet?

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

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