The Fruitarian Diet Explained - Risks, Benefits, and the Best Exotic Super-Fruits

Love fruit? Then you’ve probably heard of the fruitarian diet, a regime where you can eat as much fruit as your heart desires. But is eating only fruit really healthy? Some claim it’s the key to staying young and vibrant. Others warn that this type of diet will leave you worse off. I want to debunk what it means to be a fruitarian, what benefits you can expect from it, and how to do it right - without compromising your health. I’ll also give you a guide to the most powerful super-fruits and the best places to source them.

What is fruitarianism?

A subset of veganism, the fruitarian diet is centered around, you guessed it, fruit. Most fruitarians follow certain rules. One is eating a diet that consists of 70-80% fruit, with the rest coming from nuts and seeds. Another is ensuring that your macronutrient intake is made up of 80% carbohydrates, 10% fat and 10% protein (the 80/10/10 rule).

What does that mean in practical terms? What can you eat on a fruitarian diet? More than you might think, although exactly what depends on whether you want to be a fruitarian, or a raw fruitarian. Bear with me, it will become clear in a moment.

Is the fruitarian diet extreme?

Some believe that going fruitarian is extreme. This is probably because some people take the diet to the next level.

Just like the vegan diet, the aim of a fruitarian diet is compassion. Some pure fruitarians want to avoid harming plants as well as animals, and eat only what has naturally fallen from the tree. Unfortunately, unless you live in the middle of an orchard, this is simply not practical.

Another reason the diet comes under fire is the belief that it involves eating only fruit. With some fruitarians boasting that they eat 30 bananas a day, it’s easy to see why it might attract criticism, particularly from the medical community. But the truth is a fruitarian diet can include a variety of foods (some you might not expect!). It can actually be good for you. But it needs to be done right.

What can you eat on a fruitarian diet?

You might think that fruit means fruit, like apples and berries. The truth is that other foods fall into this category. Beans, for instance, are usually thought of as vegetables. However, botanically, mature beans are fruits too, because bean pods are the seed-bearing part of a plant. The same is true for grains, which are the dry fruits of grasses. What’s more, some vegetables actually happen to be fruits, like tomatoes, cucumbers, olives and peppers.

So, if you think about it, a (botanically) fruitarian diet resembles a whole-foods plant-based diet, but with a larger focus on carbohydrates (fruit) and restricted fat and protein.

Let’s take a closer look at what foods you can eat on a fruitarian diet:

• Fresh fruits, like berries, pomegranates, apples, peaches, cherries, pears, papaya, oranges, lychee, jackfruit, coconut, etc.

• Dried fruits, like dates, apricots, figs, mango.

• Fruit vegetables, like tomatoes, zucchini, eggplant, peppers, olives, cucumber, avocado.

• Beans, like black beans, kidney beans, lentils, edamame beans, peas, green beans.

• Grains, like oats, rice, millet, amaranth, barley.

• Nuts, like almonds, walnuts, macadamia.

• Seeds, like hempseed, pumpkin seeds, chia seeds, quinoa, buckwheat (quinoa and buckwheat are pseudo-grains: they’re actually seeds).

Raw Fruitarian Diet

The raw fruitarian diet is a subset of fruitarianism that encourages us to eat food the way nature intended it - raw and unprocessed. However, this is an issue when it comes to grains and beans, which are toxic and undigestible when raw. That’s because they contain antinutrients that block the absorption of minerals and create inflammation in the gut - definitely not what you want when you’re trying to get healthy! One way around this is to soak and sprout beans and grains, a process that breaks down the antinutrients and produces digestive enzymes, making them easier on the gut.

Is a fruitarian diet healthy?

That’s the big question. Overall, it looks pretty balanced - especially if you can make sure you eat a wide variety of different fruits. However, the devil’s in the detail. Remember that 80/10/10 ratio? Adhering to those proportions may pose some health risks. Yes, while beans and grains may botanically be fruits, they also contain a healthy amount of protein, which means you can only have restricted amounts. Like any restrictive diet, it may be ok for a week or two, but long-term you could miss out on certain key nutrients.

Here are some of the potential issues associated with this type of diet, as well as the benefits - this way, you can make your own mind up.

Too much sugar?

One of the biggest myths when it comes to the fruitarian diet is that it’s too high in sugar. It’s important to remember that not all sugar is created equal. Drinking a sugary drink, for instance, is in no way comparable to eating a bowl of strawberries.

That’s because the fizzy drink delivers fructose and nothing else (except maybe artificial colors and flavors). The sugar hits your bloodstream almost immediately, stimulating the release of insulin (the hormone that signals to cells to absorb glucose, and also tells the body to store fat), triggering that sugar-high-sugar-crash we know so well, and causing weight gain.

On the other hand, the sugar in fruit is delivered along with vitamins, enzymes, antioxidants and fiber. The fiber slows down the absorption of sugar, which means your blood sugar remains stable. The other nutrients help your body to stay healthy. In that sense, the sugar in fruit does not have the same negative health impact as sugar in processed foods.

What about protein?

Vegans still get asked the question “where do you get your protein?”, and fruitarians even more so. But the truth is you can get enough protein from a fruitarian diet, as long as you eat enough of the protein-rich “fruits”, namely beans, nuts and seeds. The issue arises if you severely restrict these foods to adhere to the 80/10/10 rule. Protein is hugely important, since it is the building block of every part of your body, from your cells to your skin and bones. To ensure you get enough, be a little flexible in terms of macronutrient ratios.

Will I get enough healthy fats?

I would say yes. Thanks to the addition of nuts, seeds, avocados and olives, you can ensure you get plenty of healthy fats from your fruitarian diet. Don’t be afraid of fat, because this nutrient is essential for your brain function, and helps keep your skin supple and glowing.

Lack of nutrients?

There’s no getting away from the fact that any restrictive diet can potentially leave you lacking certain key nutrients, particularly if it is unplanned and does not contain enough variety. Here are some of the vitamins and minerals that maybe lacking in a fruitarian diet:

• Vitamin B12

• Iodine

• Vitamin D

• Iron

• Selenium

• Zinc

• Calcium

Antioxidants, anyone?

One thing is for sure, however. Where it might lack some nutrients, it’s also packed with others. Antioxidants, in particular. And we could all do with a few more antioxidants in our lives. Found in the pigments of brightly colored fruits (and vegetables), antioxidants fight free-radical damage, slow down aging, protect us from disease, and improve longevity. This is probably why many who go on a fruitarian diet report feeling better than ever.

Fruitarian: Yes or No?

Unfortunately, there are no solid scientific studies confirming the link between a fruitarian diet and improved health. The evidence is mostly anecdotal. There are, however, many studies showing that an increased intake of plant foods and antioxidants help reduce the risk of disease.

So, it’s not a simple yes or no answer. The fruitarian diet offers certain benefits, like a higher intake of antioxidants and fiber. It also advocates avoiding processed foods, which in itself can dramatically improve how you feel. On the other hand, the fruitarian diet restricts certain other nutrients, which can create health problems.

In my opinion, it’s a great short-term strategy, for example to kickstart a healthier regime or to reset your body after a heavy weekend… but it’s not a healthy long-term solution. For that, you’re better off going whole-food-plant-based.

The Best Exotic Super Fruits

The good news is you can gain the benefits of a fruitarian diet without the risks, simply by adding more fruits to your day and minimizing any refined sugars (from cakes, donuts, sweets, fizzy drinks). Here’s my list of the most nutrient-dense exotic super fruits.

Soursop

Also called graviola, it tastes like something between strawberry and pineapple. High in vitamin C, fiber, potassium and magnesium, which help digestion and immune function. But even more interesting is the fact they contain a particular type of phytochemical known as acetogenins, which have proven anti-cancer, antioxidant and anti-inflammatory effects. A great fruit to add to your diet if you’re trying to reduce inflammation.

Logan Fruit

This fruit tastes similar to lychee fruits. High in vitamin C and fiber, it has long been used to reduce stress and fatigue. More recently, scientists have identified certain polyphenolic compounds in the fruit, such as corilagin, gallic acid and ellagic acid, which together provide potent antioxidant effects, similar to those observed in green tea.

Dragon Fruit

Also known as the pitaya fruit, it’s rich in vitamin C and antioxidants, and can help with blood sugar control. It has shown promise in the fight against cancer thanks to the betalains it contains, which help stop tumor growth, as well as fighting free radicals and inflammation.

Sprouted Coconut

You won’t find this in a supermarket, only in coconut-growing countries. Also known as coconut pearls or coconut embryos, they are found inside mature coconut fruits and are best eaten fresh (hence why they don’t tend to be available anywhere other than the country of origin). In animal studies, sprouted coconut was shown to reduce inflammation markers associated with heart disease, while decreasing oxidative stress.

Rambutan

Related to lychees and longan fruits, rambutans have a sweet and creamy flavor, contain plenty of fiber and vitamin C, as well as copper, an essential mineral for cognitive health. Studies show it may be effective against cancer and heart disease. In animal studies, rambutan lowered blood pressure and improved blood glucose.

Star Apple

Also known as caimito apples, abiata, milk fruit, and aguay, this fruit protects the gut and contains nine known antioxidants, including the cancer-fighting catechins (also found in green tea).

Papaya

Also known as the pawpaw fruit. It’s rich in beta-carotene, which your body uses to make vitamin A, a powerful antioxidant. What’s more, studies find the antioxidants in papaya, like zeaxanthin, can significantly reduce oxidative stress and cellular degeneration, and therefore protect the body from diseases like cancer and diabetes. Papaya also contain enzymes that improve digestion.

Jackfruit

This versatile fruit is being used more and more in vegan cooking (particularly to mimic pulled pork and other meaty foods). It contains a decent amount of calcium, as well as magnesium and vitamin A. It’s also rich in the amino acid tryptophan, which is your body needs to produce serotonin, your very own happy chemical. Jackfruit taco, anyone?

Durian

There’s good reason why durian is known as the king of fruits in Malaysia. But it isn’t for the faint hearted - this fruit has a powerful smell resembling rotten eggs, because of the volatile sulfur compounds within it. But these compounds are one of the reasons durians are so healthy, because they support healthy liver function, and a healthy liver helps your body to detox. Durian fruits have also been used to improve digestion, reduce depression and anxiety, and support weight loss.

Mangosteen

From the king of fruits to the queen of fruits. Mangosteen has been closely studied because of its powerful anti-inflammatory and anti-tumor effects. Its flavor is sweet and tangy, and it works well in a tropical fruit salad.

Persimmon

Also known as Sharon fruit. There are both astringent and non-astringent varieties. The astringent varieties are mushy and sweet when ripe (they are super bitter when unripe due to the high amount of tannins they contain). The non-astringent varieties have a firmer flesh when ripe. They contain carotenoids, which help prevent oxidative stress and protect cells from damage. Tannins have anti-inflammatory effects, making them a powerful addition to your health-boosting tool kit.

Where to source the Best Fruits

If you want to source the most nutrient-dense and healthy fruits, then make sure you choose organic, and local when possible. Organic foods tend to be higher in nutrients, and since they are grown without chemicals, they do not contain pesticide residues.

Head to your local farmers’ market. You will usually find many varieties of fruits that are not usually available in supermarkets. If you’re pressed for time or don’t have a farmers’ market nearby, why not try an exotic fruit subscription box? It’s a fantastic way to get lots of different fresh produce without having to leave the comfort of your sitting room.

Nothing beats sweet, refreshing, sun-kissed summer fruits especially if you live in places like Florida where it gets hot as hell for months on end! I have had a few successful days of just eating fruit. I can tell you the benefits can be felt immediately. You fell energized, it flushes you out and it flattens the stomach. You can almost feel the fruit being digested through your system. It is so detoxifying. I just find it challenging to stick to it for longer than a few days. So, what are your thoughts on going fruitarian? Will you give it a go?



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