Fruitarian Diet for Beginners: Benefits and Side Effects

• What Is A Fruitarian Diet?
• What To Eat
• What Not To Eat
• The Benefits Of A Fruitarian Diet
• Can The Fruit Diet Cause Weight Loss?
• Why Is It Not Recommended By Experts?
• Dangers Of The Fruitarian Diet
• How Long Is It Safe To Be On A Fruit Diet?
• Can Supplements Help?
• Avoid Fruitarian Diet If…

What Is A Fruitarian Diet?

As the name suggests, a fruitarian diet is mainly a fruit diet with limited quantities of vegetables, dried fruits, nuts, and seeds. Shena Jaramillo, MS, RD, says, “The fruitarian diet is a subset of a vegan diet, which emphasizes the intake of fruit.” California-based RD, Brenna O’Malley, elaborates, “This diet excludes all animal products, limits the consumption of grains, legumes, and emphasizes raw food.”

Here is a full picture of what you can eat and what to avoid in the fruitarian diet. Take a look.

The Benefits Of A Fruitarian Diet

Fruits and vegetables are loaded with dietary fiber that helps improve digestion by increasing the number and types of gut-friendly bacteria (1). Fiber also helps reduce cholesterol (2).

Antioxidants help scavenge harmful free radicals to reduce toxins and inflammation in the body (49911/' target='_blank' rel='noopener noreferrer' >3). Fruits and vegetables provide antioxidants like vitamin C and other plant nutrients that boost the immune system (4).

Fruits and vegetables have fewer calories. Hence, being on a fruit diet for some time can help you restrict your calorie intake.

Fruits like bananas, avocados, and apples are rich sources of potassium, which helps reduce high blood pressure (5).

Citrus fruits are high in folate, which plays an important role in fetal development and red blood cell production (6), (7).

Processed foods are high-calorie, have no nutritional value, and are loaded with trans fats, sugar, and salt. Going on a fruitarian diet can help you avoid consuming these foods and lower the risk of health issues like obesity, diabetes, and heart disease (8).

Avoiding unhealthy animal products like sausage, salami, processed cheese, and animal-based processed food reduces the risk of high cholesterol, central obesity, and other comorbidities (9).

We cannot deny the benefits of a short-term fruitarian diet, but is it a good option for weight loss? Let’s see what dietitians say.

Can The Fruit Diet Cause Weight Loss?

Kristin Gillespie, MS, RD, LDN, CNSC, says, “This diet could promote weight loss as most fruits are inherently low in calories. Most fruits (and other foods permitted on the diet) are also relatively filling because of their high fiber content.”

If a fruit diet can promote weight loss, why is it not recommended by experts? Find out below.

Why Is It Not Recommended By Experts?

Dietitians and experts do not recommend the fruitarian diet for weight loss or in general. Michelle Rauch, MS, RD, explains, “While this diet may cause weight loss as you are consuming fewer calories, fruits do not contain all the nutrients that your body needs and could lead to nutritional deficiencies. The lack of dietary iron in this diet could leave you anemic. The lack of dietary calcium may eventually lead to osteoporosis.” She adds, “Any diet that eliminates multiple food groups should not be followed long term.”

Kristin Gillespie echoes the same thought. “Most experts would not recommend this diet as it is extremely restrictive and lacks many nutrients,” she says. Registered dietitian, Brenna O’Malley expresses concern about the ill effects of this diet and says, “It would be hard to meet your body’s needs eating in this way, and I would be concerned about malnutrition, disordered eating, and the intentions behind following this diet.”

Board-certified physician, Dr. Anthony Puopolo says, “It is not a healthy and consistent diet. People need consistent protein, healthy fats, and fibers that cannot be found eating only fruit.”

Nutritional deficiencies are not the only concern. There are many other hidden adverse effects of being on the fruit diet, as discussed below.

Dangers Of The Fruitarian Diet

The fruitarian diet eliminates all protein sources, including plant-based proteins like legumes, beans, mushrooms, and soy. Protein deficiency causes lack of energy and muscle loss (10), (11).

The restrictive fruitarian diet may also cause calcium, vitamin B12, and iron deficiencies. These are crucial for bone health, neurological health, and preventing anemia (12), (13), (14).

Fruits contain fruit sugar, which can increase blood sugar levels. According to Shena Jaramillo, MS, RD, “It will be specifically harmful for people with diabetes or kidney disease as their sugar, potassium, and phosphorus levels need to be closely monitored.”

Michelle Rauch, MS, RD, states, “Eating large quantities of fruit is unhealthy. Fructose is a simple sugar like glucose, and an excessive amount of fructose can lead to insulin resistance and other long-term liver issues due to the way it is metabolized. The high blood sugar levels will also leave you feeling tired.”

The high sugar and fruit acids can damage the tooth enamel and cause tooth decay. Nutritional deficiencies and malnutrition can also drive poor oral health, tooth cavity, microbial biofilm (plaque), and reduced wound healing (15).

Although vegetables and fruits are high in fiber, you need to consume a balanced diet to reduce cravings. Your brain signals when your body needs certain nutrients. As a result, no matter how much fruit and vegetables you consume, you will feel hungry and dissatisfied.

Reduced calorie intake can push the body to starvation mode, meaning, your body will start storing every calorie you consume. This metabolic change reduces your energy levels. Why? That’s your brain’s strategy to minimize calorie expenditure. As a result, you will feel lazy, sluggish, feel drowsy, and have blurred vision, mood swings, and constant food cravings. This, in turn, will make you eat more and gain weight instead of losing it.

How Long Is It Safe To Be On A Fruit Diet?

A week or less is the ideal time to be on the fruit diet safely. “I would not recommend adhering to this diet for a long-term (longer than a week) as it lacks several key nutrients and may lead to malnutrition and nutritional deficiencies,” says Kristin Gillespie, MS, RD, LDN, CNSC.

Can Supplements Help?

Courtney D’Angelo, MS, RD, debunks a common misconception that supplements can help fulfill nutritional deficiency in the fruitarian diet. She says, “Supplements cannot help as the fruitarian diet is mainly for flushing out your system (detoxification). You don’t need supplements to help with that.” That’s why you cannot be on this diet for more than a week or less.

Is it ok for anyone to be on the fruitarian diet for a week? Here’s what experts say.

Avoid Fruitarian Diet If…

Most experts advise that everyone should avoid the fruitarian diet! Dietitians agree that the disadvantages outweigh the advantages. From mood swings and weight gain to anemia and diabetes – the health risks are way too high. “No one should follow a fruitarian diet, and it will be specifically harmful to someone with diabetes or kidney disease,” says Shena Jaramillo, MS, RD. “Because this diet is loaded with carbohydrates, specifically sugars. Those who are sensitive to sugar and have conditions like diabetes, prediabetes, PCOS, or insulin resistance should avoid it,” adds Kristin Gillespie, MS, RD, LDN, CNSC. Pregnant women should also avoid it.

Takeaway

Following a highly restrictive diet to lose a few pounds is a dated concept. Going on a vegan diet or a plant-based diet is a better option. Dietitians advise going on the Mediterranean diet for weight loss. Change your lifestyle gradually instead of banking on fads that do more harm than good. Follow a balanced diet and practice portion control. If you do not lose weight, talk to a doctor or a registered dietitian to identify the underlying causes. Treat your body with respect, and you shall be rewarded!

Expert’s Answers For Readers’ Questions

Can a fruitarian diet be healthy or help you lose weight?

No. A fruitarian diet is not healthy. It is a highly restrictive vegan diet that dietitians do not recommend. While it may help you lose water weight, you will constantly feel hungry and experience mood swings and end up consuming more calories.

Will I get enough healthy fats on a fruitarian diet?

No, you will not get enough healthy fats on the fruitarian diet. The only sources of healthy fats are olives, avocado, a limited amount of nuts and seeds, and coconut.

Which nutrients may be lacking in a fruitarian diet?

The fruitarian diet lacks protein, calcium, iron, vitamin B12, and folate.

How to build muscle on a fruitarian diet?

You cannot build muscle on the fruitarian diet. This is because it lacks protein, the main component of muscles.

Read more on: dietitians