Q&A #3 – How Much Fruit Can We Eat?

Firstly fruit is an amazing food and I do think it has an important role in our diet. It is packed full of vitamins, minerals, fiber, phytonutrients, antioxidants, anti-inflammatory compounds and of course lots of deliciousness! 

Yes fruit does contain a lot of natural sugars but because of the fiber and other nutrients it is not going to dump a whole heap of sugar into your blood and spike your insulin levels.

However, I do think you need to think about how much fruit you eat because I see a lot of people eating so much fruit thinking they are being super healthy but then wonder why they are feeling bloated and always hungry.

How much should we eat?

I recommend you have no more than 2 pieces of fruit each day. If you are eating more than 2 pieces a day, I recommend you swap that for a serve of vegetables. So instead of snacking on apples in the afternoon then instead you could have a carrot.

Eating too much fruit can replace a lot of the other nutrients you need in your diet. I have found and also a lot of my clients have found that fruit doesn’t satisfy or fill you up. You can easily eat a lot of fruit without really feeling satisfied.

If you add fruit to smoothies, which I do I always add about 1 banana, just make sure that you also include a source of healthy fats and a protein source so like ground flaxseed, chia seeds, pumpkin seeds as this will turn it into a more balanced meal and full you up for longer.

What is the deal with dried fruit?

I also wanted to mention dried fruit because it is something else I get asked quite a lot. While I love adding it to raw treats (that you will have on the odd occasion) I wouldn’t recommend you eat dried fruit everyday. Especially if you goal fat loss.

Dried fruit is a condensed form of natural sugar, and it can be hard on your digestion (esp if you have sensitive gut or IBS). 

People who have IBS or a sensitive gut can not digest fructose and high concentrated amounts of it very easily and may have a degree of fructose intolerance. You may have heard of a low FODMAP diet which will require you to cut out certain foods that are particularly high in fructose such as apples, pears, honey because you just may not digest them very well and you will end up feeling very bloated if you do eat them.

A lot of dried fruit also contain inflammatory oils, sulphites and preservatives. Dried apricots are a good example of this, when you buy them in the supermarket they are bright vibrant orange – when you buy organic dried apricots they are brown. Because they don’t have the chemical on them to preserve their colour.

Summary

To summarise, fruit is an amazing food packed full of nutrients and is a great addition to a healthy diet. But I do recommend you don’t go over board with it and stick to 1-2 pieces a day. Remember with everything when it comes to your nutrition and diet, we are all so different so some people can tolerate more fruit than others.

Thanks again if you did send a question into me I appreciate it a lot, and if you do have a question you’d like me to answer next week then please let me know.