Menu
eMediHealth Logo
Subscribe
No Result
View All Result
eMediHealth Logo
Subscribe
No Result
View All Result

Home > Nutrition > Disadvantages of Eating Fruit on An Empty Stomach

Disadvantages of Eating Fruit on An Empty Stomach

February 24, 2023
5 min read
By Shiza Khan, M.Sc. – Clinical Nutrition & Dietetics | Dietitian/Nutritionist

In this article:

  • Reasons Not to Eat Fruit on an Empty Stomach
  • What Is Recommended
  • Can I Mix Fruits With Other Foods?
  • Practical Takeaways

Fruits are nature’s quick and easy on-the-go snack. Packed with necessary nutrients and a favorable flavor, they are great relievers of hunger pangs between meals.

disadvantages of eating fruits on an empty stomach

However, traditional schools of medicine such as Ayurveda outline a set of principles that recommend specific timing for eating fruits. (1)

Some practitioners of modern medicine also believe that eating fruits on an empty stomach may not be as beneficial for many people.

This article will explore why eating fruits on an empty stomach may be disadvantageous to health, especially if consumed regularly.

Advertisements

Reasons Not to Eat Fruit on an Empty Stomach

The following unpleasant effects may result from eating fruit on an empty stomach.

1. May spike blood sugar levels

Consumption of fresh fruits has been found to reduce the risk of diabetes and its complications (2) due to the presence of fiber and health-benefiting polyphenols in them. They have been found to relax blood vessels, reduce inflammation, and lower blood pressure.

However, fruits also have high amounts of sugars such as fructose, glucose, and saccharose. (3)

These sugars are likely to cause a spike in blood sugar levels, which can be harmful to a person with diabetes. It can also increase the risk of uric acid in the body, which can cause joint pains. (3)

Some fruits with high sugar content (per 100 g of fruit) include: (3)

  • Banana – 14.6 g
  • Mango – 13.6 g
  • Ripe persimmon – 12.3 g
  • Grapes – 11.9 g
  • Apple – 11.1 g
  • Pineapple – 10.3

Therefore, it is important to avoid the consumption of fruits, especially those high in sugar, on an empty stomach.

Advertisements

2. Causes acidity

Citrus fruits, such as oranges, limes, and grapefruit, are rich sources of vitamin C, and their consumption has been associated with a reduced risk of gastric cancer. (4)

However, citrus fruits can also increase gastric secretion, (5) which means an increase in the amount of stomach acids. This effect can cause an increase in burning sensations in the stomach and chest, which are symptoms of acidity.

Therefore, it is best to avoid eating oranges and other citrus fruits on an empty stomach.

What Is Recommended

ways to maximize the benefits of fruits prior consuming

Just because you can’t consume fruits on an empty stomach, that doesn’t mean you can’t eat fruits at all. Here are some of the ways you can maximize the benefit of fruits without their disadvantages.

1. Eat fruit just before a meal

Due to their high fiber content, fruits can offer higher satiety. Many people on a weight loss diet utilize this strategy effectively.

A study found that people who consumed fruit before a meal experienced a feeling of fullness as compared to those who ate fruit after meals. (6) However, the participants were not diabetic and have been advised to avoid eating fruit on an empty stomach altogether.

Advertisements

However, following up your fruit consumption with a meal within 5 minutes may be helpful.

2. Eat fruits after meal

High-sugar fruits such as mango, pineapple, and persimmon can be eaten post a meal to avoid the spike in blood sugar levels.

3. Pair fruit with nuts

Nuts are sources of healthy fats and protein, which increase satiety levels. They can slow down the release of sugar into the bloodstream and prevent spikes in blood sugar levels.

Studies have identified that pairing nuts with fruits (even dried ones) reduces the risk of heart disease and diabetes. (7)

Can I Mix Fruits With Other Foods?

Nuts can be paired with nuts or cereal such as oats. However, Ayurvedic principles advise avoiding mixing fruits with yogurt or milk.

Practical Takeaways

practical takeaway about eating fruit on an empty stomach
  • Fruits are rich sources of fiber, polyphenols, and sugars such as fructose.
  • There is a risk of fruits causing spikes in blood sugar levels when eaten on an empty stomach, which is not good for people with diabetes.
  • Citrus fruits increase acid secretion in the stomach, which can cause acidity and heartburn when eaten on empty stomach.
  • You can eat fruits immediately before a meal to increase satiety as well to prevent blood sugar spikes.
  • Pair fruits with nuts to avoid the spike in blood sugar levels.
  • Ayurveda prohibits mixing fruits with milk or yogurt.
References
  1. Payyappallimana U, Venkatasubramanian P. Exploring ayurvedic knowledge on food and health for providing innovative solutions to contemporary healthcare. Frontiers in public health. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4815005/. Published March 31, 2016.
  2. Du H, Li L, Bennett D, et al. Fresh fruit consumption in relation to incident diabetes and diabetic vascular complications: A 7-y prospective study of 0.5 million Chinese adults. PLoS medicine. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5388466/. Published April 11, 2017.
  3. Park HA. Fruit intake to prevent and control hypertension and diabetes. Korean journal of family medicine. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7884895/. Published January 2021.
  4. Bertuccio P; Alicandro G; Rota M; Pelucchi C; Bonzi R; Galeone C; Bravi F; Johnson KC; Hu J; Palli D; Ferraroni M; López-Carrillo L; Lunet N; Ferro A; Malekzadeh R; Zaridze D; Maximovitch D; Vioque J; Navarrete-Munoz EM; Pakseresht M; Hernández-Ramírez RU; López-Cervantes M; W. Citrus fruit intake and gastric cancer: The stomach cancer pooling (STOP) project consortium. International journal of cancer. https://pubmed.ncbi.nlm.nih.gov/30521095/.
  5. Freitas D; Boué F; Benallaoua M; Airinei G; Benamouzig R; Lutton E; Jourdain L; Dubuisson RM; Maître X; Darrasse L; Le Feunteun S; Glycemic response, satiety, gastric secretions and emptying after bread consumption with water, tea or lemon juice: A randomized crossover intervention using MRI. European journal of nutrition. https://pubmed.ncbi.nlm.nih.gov/35013789/.
  6. Abdul Hakim BN, Yahya HM, Shahar S, Abdul Manaf Z, Damanhuri H. Effect of sequence of fruit intake in a meal on satiety. International journal of environmental research and public health. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6888291/. Published November 13, 2019.
  7. Carughi A, Feeney MJ, Kris-Etherton P, et al. Pairing nuts and dried fruit for Cardiometabolic Health. Nutrition journal. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4779204/. Published March 5, 2016.
  • Was this article helpful?
  • YES, THANKS!NOT REALLY
Spread the Love❤️
Advertisements
Advertisements
Advertisements
Advertisements

Newsletter

Get our BEST updates delivered to your inbox:



This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.

Categories

  • Nutrition
  • Wellness
  • Oral Care
  • Eye Care
  • Heart Health
  • Skin & Beauty
  • Women’s Health
  • Ear, Nose & Throat
  • Respiratory Health

Links

  • Home
  • About Us
  • Contact
  • Privacy Policy
  • Terms and Conditions
  • Cookie Policy
  • Editorial Policy
  • Advertising Policy
  • Subscribe to Newsletter
eMediHealth

This site provides content for informational purposes only. The information provided is not intended for use as medical advice, diagnosis, or treatment. In case of a medical concern or emergency, please consult your healthcare provider.

This website is certified by Health On the Net Foundation.

Our Network: Little Extra

© 2019 eMediHealth. All rights reserved.

No Result
View All Result
  • Nutrition
  • Skin & Beauty
  • Wellness
  • Yoga & Meditation
  • Women’s Health
  • Heart Health
  • Allergy & Immunology
  • Bones & Joints
  • Child Health
  • Digestive
  • Ear, Nose & Throat
  • Eye Care
  • Glands & Hormones
  • Health News
  • Infectious Diseases
  • Mental Health
  • Nervous System
  • Oral Care
  • Pain Management
  • Respiratory Health
  • Sleep Disorders
  • Urological Health

© 2019 eMediHealth. All rights reserved.