Fruit – should you eat on an empty stomach?

A question I get asked a lot is in regards to fruit, and when is the best time to eat it, should it be eaten alone or with other food.

First of all fruit is nutritious and can be included in a normal healthy diet without worrying too much about what type of fruit you are eating. There are some people who are allergic/intolerant to fruits and others that need to be mindful just how much they consume (i.e. diabetics).

Digesting fruit

Fruit requires different enzymes to be digested and absorbed compared to other foods that are higher in protein, carbohydrates and fats. Fruit contains simple sugars and are best absorbed eaten alone away from other food. Eating fruit with a meal that is rich in protein, complex carbs and fats can sometimes cause digestive discomfort for people, as the fruit sits in the stomach a lot longer and ferments. When it ferments digestive symptoms such as; indigestion, burping or gas can be experienced.

Not everyone feels any discomfort eating fruit with meals and that is fine. I find I feel better eating fruit by itself and waiting about half an hour to an hour before eating something else.

If you have fruit in your smoothie, try sticking to nut milks such as; almond or coconut, as these milks don’t require as much effort for our digestive systems to break it down, therefore less time for fermenting to take place and less chance of experience any discomfort.

When should I eat fruit?

Fruit can be eaten any time of the day. I prefer to eat fruit straight up on an empty stomach when I wake up and have breakfast a little later, or for a morning tea or afternoon tea snack. I don’t tend to eat much fruit and it’s not uncommon for me to go a few days without it. Sometimes I find the sugar in fruit a little too much.

Eating fruit too close to bed time can sometimes cause sleep disturbances in some people due to the natural sugars, so if it impacts you refrain from having it before bed.

How much fruit should I eat?

Fruit does contain natural sugars that are good for you, however at the end of the day it is still sugar and natural or not the body still processes it the same way.

I would stick to 2 pieces of fruit a day maximum, as if you are eating a well-balanced diet you shouldn’t find that you need any more than this.

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