How Much Fruit is Safe

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How much fruit is safe to consume?

Thank you for this fantastic, resourceful website. I’m a bit confused on how much fruit is safe to consume. The study you quote here says it’s healthy but there are other well known Doctors who say one should not consume more than 2 – 3 fruits per day. Apparently it can harm our liver and raise triglycerides? Thanks for clarifying.

dave23 / Originally posted on Are Dates Good For You?

Answer

The only thing I can imagine they’re thinking about is the relationship between rising fructose consumption and nonalcoholic fatty liver disease, but the fructose is coming from high fructose corn syrup (mostly from soft drinks) and table sugar, not fruit. See for example this recent article. Fruit may even have beneficial effects, for example this study on prunes and liver function. As far as I can tell, the best available science says that the more fruit the better.

The more we study them the more cool things fruit appear able to do! Here’s a few examples:

Image Credit: vmiramontes / Flickr

Discuss

Michael Greger M.D., FACLM

Michael Greger, M.D. FACLM, is a physician, New York Times bestselling author, and internationally recognized professional speaker on a number of important public health issues. Dr. Greger has lectured at the Conference on World Affairs, the National Institutes of Health, and the International Bird Flu Summit, testified before Congress, appeared on The Dr. Oz Show and The Colbert Report, and was invited as an expert witness in defense of Oprah Winfrey at the infamous "meat defamation" trial.


24 responses to “How much fruit is safe to consume?

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  1. I always feel dizzy and funny after having lots of fruit. My teeth feel sensitive too, I prefer starch and salads. Would that advice apply to me too? Why do I feel so crappy after having lots of fruit example: smoothie of berries, strawberry, banana, orange, mango, papaya?

    1. I would say improper food combining could cause that maybe?

      fruit is best on an empty stomach because it is fast digesting.

      Just my opinion. I eat a ton of fruit, It always makes me feel awesome, I start off morning and lunch large portions, and keep salads and fats for the evening.

    2. Try asking dr. Morsend or search archive on rawfigs.com. I have similar problems that you describe. It appears to be an effect of low functioning adrenals which are responsible for proper sodium/potassium balance. They secret a hormone wich helps reabsorb sodium. Another typical effect is craving salt. With boosting their function this effect apparently goes away. I, myself, am still waiting to recive “a booster package”. If you’re interesting i can share the results.

      1. I have the same problem with fruit; now I have been cutting out the fat (= a handfull of nuts/seeds per day) and I feel better (doing raw till 4) BUT now I have a (slightly) white and swollen tongue (morning) – I do have a bit of honey in my tea (5x/day) – could that be the issue? Now I am going to try every diet for 2 weeks : raw till 4 – Mc Dougall – 80/10/10 and Raw Food (low carb-high fat) I hope that will give me an answer after 4 years of high raw (low fat)…… I would like your opion :-D you can contact me at ilsemaes@hotmail.com if you know the answer…(subject=raw food) Thanks !

        1. Have sent you an email. The key to regeneration is detoxification of old sins (hardened mucus with old waste, hardened protein obsticales in lymph, any parasites). The most effiecient way is fasting. I hope Dr. Greger will have more videos on fasting in the future.

    3. But adrenals are not the only organ that can be damaged with modern diets. All endocrine glands and organs must work properly to have good digestion, absorption and utilization. Ofcourse after that good elimination is desired. It is possible to repair the system with herbs, greens, medicinal mushrooms, in extreme cases with glandulars and later with fruit.

      Unfortunately, if you are having problems with digestive system, fruit can cause some painful symptoms. So it is better to move on slowly.

  2. I use myfitnesspal and I ALWAYS manage to get around 60g over what they recommend for sugar intake. I always land within other nutritional targets with ease, but always go waaay beyond the recommended sugar intake. Today the suagr came from a green apple,Beets, mango, and sweet potato (with a few here and there from barley, spinach etc)

    I usually wouldn’t care much, but 60g seems like a lot to be overshooting. Is this ok?? Is 115g of sugar a day actually alright if it’s coming from whole food sources?

  3. I know that fruit is good for you, but would it be unhealthy to get all your carbohydrates from fruit rather than consuming a mix of fruit (simple carbohydrates) and starch (complex carbohydrates)? Some doctors seem to suggest that too much fruit can raise triglycerides, or that we should be relying on low glycemic index starchy foods for our carbohydrates, while there are also some raw food experts that suggest that fruit is our best carbohydrate source. With all the conflicting information out there it can be hard to figure out what is best. I would really appreciate your input!

    1. I work as a registered dietitian and many of my clients consume a ton of fruit, but I always remind them that adding variety is key to a balanced diet. Complex carbohydrates often offer more fiber and B vitamins, as well as a number of micronutrients. I would continue to eat fruit, but make an effort to make half your grains whole. A little after 2 minutes into this video it addresses refined grain versus whole grain consumption and its pretty interesting! http://nutritionfacts.org/video/calculate-your-healthy-eating-score/

  4. It really depends if youre consuming the whole fruit or say fruit juice which is worse as it releases sugar a lot faster. theres a big difference between sugar in fruit and also grains [eg corn causes fatty liver cf foie gras so America is in trouble]. Some people eg those with coeliac disease like myself don’t digest disaccharide sugars and others like those present in potatoes very well due to damaged enterocytes from autoimmune gluten damage and so the simple sugars in fruit are easier to processes. But fruit has LOTS of acid and I got worse dental health eating loads of fruit and also for me I developed gluten intolerance and it got a lot worse after eating a high fruit diet [fruitarian] as the root cause is candida. When you consume sugar on its own and not with fat or protein it gets released very fast into bloodstream. Agave and other high fructose sources should be avoided, and you need greens as well if you are eating mostly fruit for the other nutrients and a good source of fat to prevent bile flow problems.
    eg avocados oil or eggs

    1. I have a theory that it isn’t gluten intolerance but the high amount of fructans in wheat. No idea of the relation between fructose and fructans but I assume there is a chemical similarity? This is what I’m finding. I have pain when I eat too much fructose. Apples, mangos, pineapple. At one point I ate tons, but I know I got sick because of industrial refined sugars and HFCS etc.

  5. What are your thoughts ( or that of others posting ) as to eating 10 banana smoothies with 100g of coconut sugar for breakfast followed by a 250g medjool date smoothie for lunch? I was having this almost everyday for a year.

  6. So, I was looking for an answer for the following question: Is fructose dangerous for diabetics? Or even more cruel, is high fructose consumption causing diabetes? I went to an 801010 livestyle. I am 801010er since almost 6 weeks now an I am a high grade diabetic, wich means, I use to inject insulin 4 times a day in high doses (20 – 30 insulin units per injection) and 2000 mg of Metformin/day. I use to eat 10 to 15 bananas and other fruits (like nectarins, berries) a day and in the evening I eat cooked meals like rice, potatoes, veggies and such things. My HbA1c has reduced from 11.2 to 8.4 since I started 801010. But I am a little concerned how fructose has to do with all that. Everywhere I read “fructose for diabetics are dangerous”. I know that fructose do not need any insulin to be processed. But the blood sugar goes up any way. So what is the truth?

    1. videohoersaal: I’m not a doctor and can’t comment specifically on your situation. However, I hope this helps: With these questions, I highly recommend that you read the book, “Dr. Neal Barnard’s Program for Reversing Diabetes”. That program is clinically proven to be 3 times more effective that other diets. And that information is 100% in line with the information found on NutritionFacts. When you read the book, you will learn what really causes diabetes and what to do about it to prevent diabetes or manage and most likely reverse it if you have it. It even has recipes at the end. (Spoiler alert: some of the recipes include fruit, but not all or most of them.)

      Here’s the book if you are interested:
      http://www.amazon.com/Neal-Barnards-Program-Reversing-Diabetes/dp/1594868107/ref=sr_1_1?ie=UTF8&qid=1408044882&sr=8-1&keywords=barnard+prevent+or+reverse+diabetes

    2. My suspicion is refined sugars and High Fructose corn syrup etc. I think these tax the pancreas beyond its capacity, then when the body tries to metabolize even natural sugars, it has an impaired ability to do so, I can’t explain why, but that’s what’s happened to me.

  7. -hello, im vegan and consume 3600 calday because i want to gain maslce mass

    -i eat a lot of fruit as, dates bananas, mango, apples.

    -im 1.85 m and 98 kg. recently after blood test i descoverd Symptoms of fetty leaver.

    -please advise me what to do, can the fatty liver be caused due the large fruit consumption ?

    -what can i eat insted that high in caloris ?
    thanks

  8. -hello, im vegan and consume 3600 calday because i want to gain maslce mass

    -i eat a lot of fruit as, dates bananas, mango, apples.

    -im 1.85 m and 98 kg. recently after blood test i descoverd Symptoms of fetty leaver.

    -please advise me what to do, can the fatty liver be caused due the large fruit consumption ?

    -what can i eat insted that high in caloris ?
    thanks

    1. Dates are incredibly high in fructose, mangos are high too, apples moderate. I’d not go crazy on fructose but I’m bias because I have problems with it. Could be just my prior lifestyle.

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