Unlock the Secret Benefits of a Fruit Diet and What Risks You Must Know!

Medically reviewed by Christine Mikstas, RD, LD on February 23, 2024, this article explores the fruit diet, its potential benefits, and associated risks. It aims to provide a comprehensive understanding of this dietary approach. While fruits are undoubtedly a key component of a healthy eating plan, a diet consisting almost exclusively of fruit has both advantages and disadvantages that need careful consideration.

Introduction

Fruits are packed with nutrients that the body needs. A healthy diet that includes fruit has been found to reduce the risk of several chronic diseases. However, fruits contain natural sugars, and some types are fairly high in calories, leading some individuals to question whether they are consuming too much. While it is difficult to overeat fruits, most Americans do not consume enough of them, with adults needing at least 1 ½ cups of fruit every day.

What is a Fruit Diet?

The fruit diet, or fruitarian diet, is a highly restrictive vegan diet that excludes all animal products, including dairy. People following this program eat a diet consisting primarily of raw fruits. Vegetables, dried fruits, nuts, and seeds can also be eaten in moderation. Other types of food, such as grains, legumes, and tubers, are severely limited or eliminated completely. Cooked food of any kind, including cooked fruit, is avoided.

There isn’t one specific way to do the fruit diet. Some fruitarians only eat fruit that has fallen onto the ground, rather than fruits that have been picked. Others won’t eat any seeds, because these have the capacity to become living plants. Due to the diet’s highly restrictive nature, malnourishment is a significant concern. Your body might even go into starvation mode. This means that your metabolism will slow as it attempts to hold onto your nutritional stores and conserve energy.

Nutritional Benefits of Fruit

When eaten in moderation, fruit can be a very healthy part of a nutritious diet. Some benefits from eating fruit include:

Fiber: Fruits contain fiber, which can help lower cholesterol and encourage regular bowel movements. Apples, pears, blackberries, and raspberries are examples of fruits high in dietary fiber. Dietary fiber helps you feel full longer, which helps you manage your weight. It also slows down digestion and the release of sugar into your bloodstream, preventing sugar spikes and crashes.
Vitamin C: Oranges, red peppers, and strawberries are examples of fruits that contain lots of vitamin C. This helps keep teeth and gums healthy. Vitamin C also supports the growth and repair of your body’s tissues, heals injuries, promotes oral health, and helps your body absorb iron.
Potassium: Bananas, guavas, cantaloupe, and mangos are examples of fruits higher in potassium. Potassium helps to regulate your blood pressure. Following the DASH diet, rich in fruits, vegetables, and low-fat dairy and low in fat, can lower blood pressure almost as well as medications.
Folate: Oranges and tropical fruits such as mangos are high in folate. This can help the body produce red blood cells. Folate also supports healthy fetal development. Folate helps your body produce strong red blood cells, metabolize protein, and break down the amino acid homocysteine (which can lead to heart disease). It’s also important during pregnancy.
Antioxidants: Black plums, prunes, and all berries are examples of fruits rich in antioxidants. Antioxidants limit the production of free radicals. They can protect your skin and fight off illness. The nutrients found in blue and purple fruits not only help to prevent cancer, heart disease, and stroke but also promote memory, healthy aging, digestion, and urinary health.

If you’re not sure where to begin, start with color. The more colorful your meal is, the more nutrients it has. A fruit’s color can tell you what nutrients it contains.

Red fruits: These contain plenty of vitamins A and C, potassium, and antioxidants. Red fruits include cherries, cranberries, pomegranates, raspberries, red apples, red grapes, strawberries, and watermelon.
Yellow and orange fruits: These are packed with vitamin A, vitamin C, and potassium. Some yellow and orange fruits are apricots, grapefruit, mangoes, oranges, papaya, peaches, pears, and pineapple.
White fruits: White fruits contain potassium, which promotes heart health. White fruits include bananas, pears, white nectarines, and white peaches.
Green fruits: Green fruits contain lots of potassium and vitamin K, which are good for blood clotting, vision health, and strong bones. Some Green fruits are avocados, green apples, green grapes, kiwis, and limes.
Blue and purple fruit: Blue and purple fruits include blackberries, blueberries, figs, plums, purple grapes, and raisins.

Potential Risks and Drawbacks of a Fruit Diet

However, a “fruitarian” diet, in which you eat almost nothing but fruit, can keep you from getting enough nutrients from other foods. Experts recommend that 25%-30% of your diet be made up of fruit. If you eat large portions, too much fruit sugar could contribute to health problems.

Several nutrients that are vital for overall health are lacking in a fruit-based diet, including protein, fat, calcium, B vitamins, and omega-3 fatty acids. Due to the diet’s highly restrictive nature, malnourishment is a significant concern. Your body might even go into starvation mode. This means that your metabolism will slow as it attempts to hold onto your nutritional stores and conserve energy. You may also experience anemia, fatigue, and a reduced immune system. Over time, the lack of calcium can lead to osteoporosis.

Weight gain: Fruits are heavy in natural sugars. While there are some people who could lose weight on the fruitarian diet, eating large portions of fruit actually puts some people at risk for gaining weight.
Diabetes: For people with diabetes or prediabetes people, the fruitarian diet can be dangerous. Fruits contain so much natural sugar that eating too much can negatively affect blood sugar levels. A fruit-only diet can also be dangerous for people with pancreatic and kidney disorders.
Tooth decay: Fruit’s high sugar content can put you at high risk for tooth decay. For example, apples have the potential to be as corrosive as candy or soda. Some fruits, such as oranges, are highly acidic and can erode tooth enamel.
Nutritional deficiencies: Fruitarians frequently have low levels of vitamin B12, calcium, vitamin D, iodine and omega-3 fatty acids, which can lead to anemia, tiredness, lethargy and immune system dysfunction. Low calcium can also cause osteoporosis. Nutritional supplements that fulfill these deficiencies are often made from food sources like dairy cultures or soy protein, which are considered off-limits in the fruitarian diet. This makes malnourishment on the fruitarian diet super common.
Cravings: Restricting your diet to mainly fruits can lead to cravings, food obsessions and disordered eating.
Starvation mode: By relying mainly on fruits and depriving yourself of needed vitamins, fats and proteins, it’s possible to push your body into starvation mode. If your body feels it’s starving, it will slow down your metabolism in an attempt to conserve energy for vital functions.

Lack of Protein

A lack of protein is one of the main risks of a fruitarian diet. Although a person following the diet may eat some nuts and seeds, these may not contribute sufficient amounts of protein to maintain health. According to a 2016 article in the journal Food & Function, these are the recommended dietary allowances for protein in adults:

adults with minimal physical activity: 0.8 to 1.0 grams (g) of protein per kilogram (kg) of body weight
adults with moderate physical activity: 1.3 g of protein per kg of body weight
adults with intense physical activity: 1.6 g of protein per kg of body weight

A lack of protein can cause a number of health problems, including swelling, anemia, a weakened immune system, physical weakness, problems with blood vessels, which can lead to cardiovascular diseases, and stunted growth.

Fructose and the Glycemic Index

Fruits naturally contain sugar, called fructose, and some have more sugar than others. A type of fruit with more sugar ranks higher on the glycemic index (GI), a scale that measures how quickly specific foods cause blood sugar levels to rise. Fruits with higher GI values include bananas, grapes, and tropical fruits. Fruits with lower GI values have slightly smaller effects on blood sugar. Some of these fruits include apples, oranges, pears, and berries.

Regardless of their GI values, all fruits raise blood sugar because they contain carbohydrates. Focusing on portion size and following a balanced diet are two important ways to keep blood sugar levels stable. This can be difficult for people on a fruit diet. Controlling blood sugar levels is vital for overall health and especially important for people with diabetes. A fruit-based diet is likely not a good choice for people with unstable blood sugar levels.

To prevent spikes in blood sugar, it is also a good idea to avoid drinking a lot of fruit juice. You may be surprised to learn that fruit juice - even 100% fruit juice - can contain as much sugar as soda. And many juices have added sugar and other additives.

Tooth Decay

Fruits contain acids, including fructic and citric acids. If a person does not have a good oral hygiene routine, some fruits and fruit products may dissolve tooth enamel, leading to tooth decay over time. Certain fruits are particularly acidic, such as oranges, lemons, grapefruits, and limes. Juices from these and similar fruits are also especially acidic. Drinking 100% fruit juice may increase the risk of developing cavities, according to some research.

Rinsing with water after eating acidic fruits can help prevent dental erosion. Overall, however, following a fruit-based diet likely exposes the teeth to more acid than a more inclusive diet would. People can help reduce their risk of tooth decay by brushing twice a day, flossing, and not brushing immediately after eating, to help prevent enamel erosion.

Motivations for Following a Fruit Diet

A person may follow a fruit diet for a variety of reasons. On social media sites and blogs, people seem to be motivated by the following goals: to reduce caloric intake, to lose weight, to detox, to have a more environmentally friendly diet, to avoid cooking, to increase vitamin and antioxidant intake, to avoid killing anything for food, including plants, and to have a more hunter-gatherer type of lifestyle.

Fruits are also an excellent source of dietary fiber. According to the Department of Agriculture, many people in the United States do not eat enough fiber. It is an essential part of any diet and can help reduce the risk of heart disease, lower blood cholesterol levels, improve bowel functioning and reduce constipation, and create a feeling of fullness, which can cause a person to consume fewer additional calories.

Fruit-Based Diets and Gut Health

Gut health is essential to the overall well‐being of a human being due to its implication on digestion, the performance of the immune system, and nutritional absorption. The gut microbiota represents an intricate ecology of bacteria, fungi, and viruses, important in regulating the immune response and maintaining intestinal health. Fruit‐based diets have developed as an essential constituent in gut health, and current studies highlight nutrition in modulating gut microbiota composition and activity. Rich in fiber, polyphenols, vitamins, and antioxidants, fruits also expand immunological function, subordinate inflammation in the stomach, and boost microbial diversity.

The article reviews the benefits of fruit‐derived dietary fibers, which assist as prebiotics in fostering the development of beneficial gut microbiota and decreasing intestinal inflammation. These antioxidants in fruits include flavonoids and carotenoids, whose immunomodulatory properties are under investigation for therapeutic use in autoimmune diseases, infections, and inflammatory bowel disease (IBD). Some fruits of particular interest include bananas, apples, citrus, and berries, as studies have consistently shown their immunomodulatory and gastrointestinal effects.

The gut microbiome, encompassing trillions of microorganisms in the gastrointestinal system, is vital to human health since it regulates the immunological reaction, metabolic mechanism, and digestion. Due to their abundance of fiber and polyphenols, fruits endorse a balanced microbiota, and hence they have a noteworthy positive effect on gut health. As prebiotics, dietary fibers augment the integrity of the gut barrier by acting as substrates for good gut bacteria, which inspires their proliferation and improves the production of short‐chain fatty acids (SCFAs). Fruits high in fiber and polyphenols, such as berries and citrus fruits, have antibacterial properties and modulate gut microbial variety, plummeting inflammation and benefiting systemic health.

One factor that has been proven to influence the composition and activities of gut microbiota the most is diet. A rich and diverse microbial community has been proven to be promoted by a diet rich in fruit, fiber, polyphenols, and natural sugars. Fibers serve as a substrate for gut bacteria, which ferment to produce SCFAs with anti‐inflammatory effects on the integrity of the gut barrier. In addition, fruits significantly affect immune function modulation and gastrointestinal health. In fruits, antioxidants and vitamins, including vitamin C, reduce gastrointestinal inflammation and oxidative stress, strengthening the immune system.

Alternatives and Modifications

There aren’t any ironclad rules to follow, so you may be able to adapt the fruit diet to your specific nutritional needs. Limiting your fruit intake to 50 percent and adding protein sources, such as nuts or vegetarian-approved supplements, may help balance out the nutritional deficits inherent in the fruit diet. If the diet appeals to you, proceed slowly. Rather than start all at once, make a gradual transition away from your current eating patterns.

This may mean giving up alcohol, animal products, grains, processed foods, and caffeine. You should also begin adding raw fruits, nuts, seeds, and vegetables. Fruitarians typically eat freely from multiple fruit groups. You may wish to stick to a three-meal-a-day plan, or build in four to five smaller meals throughout the day.

The fruit groups to choose from include acidic fruits, such as oranges, grapefruit, tomatoes, berries, plums, and cranberries, sub-acidic fruits, such as apples, apricots, raspberries, and cherries, oily fruits, such as avocados, olives, and coconuts, sweet fruits, such as bananas, dates, figs, and grapes, starchy fruits, such as squash, melons of all kinds, and vegetable-fruits, such as cucumbers and bell peppers. You should also drink water, coconut water, or 100 percent fruit juice throughout the day.

A better dietary approach to being a fruitarian is the Mediterranean diet or a pescatarian diet (which is a vegetarian diet that includes fish). Both include a strong base of fruits and vegetables, along with other plant-based foods like nuts, seeds, legumes, plant-based oils, and whole grains. Both diets limit dairy and sugar.

Sample 1-Day Fruitarian Diet Plan

This 1-day meal plan offers a structured approach that includes fruits in every meal while keeping enough variety to prevent boredom. It provides a balance of hydrating, fiber-rich, and nutrient-dense fruits to support digestion, energy, and overall wellness. It even provides added protein and fat sources to help eat a more balanced macronutrient diet.

Breakfast: Fresh Fruit Salad With Bananas, Mango, And Berries. Starting the day with an acai bowl is a delicious way to fuel the body with antioxidants, fiber, and healthy fats. Blending frozen acai with banana, berries, and almond milk creates a smooth and refreshing base. Adding chia seeds, flaxseeds, sliced almonds, and shredded coconut enhances the texture and provides a satisfying crunch. These ingredients also provide necessary proteins and fats to support blood sugar balance. Consider adding protein powder for additional protein, too. With add-ons, this meal keeps you full for longer while giving your body a natural energy boost.
Morning Snack: Apple Slices With Almond Butter & Cinnamon. This simple snack offers a perfect balance of natural sweetness, protein, and healthy fats. Crisp apple slices pair well with creamy almond butter, creating a filling and nutrient-dense snack. A sprinkle of cinnamon adds a warm and slightly spicy flavor, along with extra antioxidants. It’s an easy, quick option to keep energy levels stable throughout the morning.
Lunch: Avocado & Mango Salad With Hemp Seeds. A fresh avocado and mango salad is both light and satisfying. The creaminess of avocado complements the sweetness of mango, while cherry tomatoes add a hint of tang. A drizzle of lemon juice and olive oil enhances the flavors, and hemp seeds provide a boost of plant-based protein and omega-3s. Pumpkin seeds add crunch and additional nutrients, making this a balanced and refreshing mid-day meal. Consider adding fish, like salmon, or lean meats, like chicken or turkey to add protein and fat that are needed to support energy levels throughout the rest of the day.
Afternoon Snack: Trail Mix With Dried Fruits & Nuts. A homemade trail mix is a convenient and nutrient-dense snack that provides sustained energy. Raw almonds and walnuts deliver healthy fats and protein, while pumpkin seeds add a dose of essential minerals. Dried apricots and figs bring natural sweetness, fiber, and key vitamins. This combination keeps hunger at bay and supports overall energy levels without the need for processed snacks.
Dinner: Zucchini Noodles With Fresh Tomato & Cashew Sauce. Zucchini noodles make for a light yet filling dinner packed with flavor and nutrition. A creamy sauce made from blended cherry tomatoes and soaked cashews provides richness and plant-based protein. Olive oil enhances the texture, and fresh basil adds a fragrant finish. Sprinkling hemp seeds on top increases the protein content and provides omega-3 fatty acids, making this dish both nourishing and delicious. Try chicken or turkey based meatballs for added protein and fat!

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