Everything You Need to Know About the

Fruitarian Diet

What’s in the fruit diet?

The fruitarian, or fruit, diet is a highly restrictive vegan diet. It excludes all
animal products, including dairy. People following this program eat a diet
consisting primarily of raw fruits.

Vegetables, dried fruits, nuts, and seeds can also be eaten in moderation.

Other types of food, such as grains, legumes, and tubers, are severely
limited or eliminated completely. Cooked food of any kind, including cooked
fruit, is avoided.

There isn’t one specific way to do the fruit diet. Some fruitarians only eat
fruit that has fallen onto the ground, rather than fruits that have been
picked. Others won’t eat any seeds, because these have the capacity to
become living plants.

Following the fruit diet carries many risks, such as malnourishment, so talk
with your doctor about your intentions. They can guide you on how to meet
your nutritional needs without putting your health at risk.

What are the potential benefits?

When eaten in moderation, fruit can be a very healthy part of a nutritious
diet. Some benefits from eating fruit include:
 • Fruits contain fibre, which can help lower your cholesterol and
encourage regular bowel movements. Apples, pears, blackberries,
and raspberries are examples of fruits high in dietary fibre.
• Oranges, red peppers, and strawberries are examples of fruits that
contain lots of vitamin C. This helps keep teeth and gums healthy.
Vitamin C also supports the immune system.
• Bananas, guavas, cantaloupe, and mangos are examples of fruits
higher in potassium. Potassium can help maintain a healthy blood
pressure and regulate fluid balance in the body.
• Oranges and tropical fruits such as mangos are high in folate. This
can help the body produce red blood cells. Folate also supports
healthy foetal development. Looking for fruits that are low in sugar?
Try these.
• Black plums, prunes, and all berries are examples of fruits rich in
antioxidants. Antioxidants limit the production of free radicals. They
can protect your skin and fight off illness.

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What are the potential risks?

Several nutrients that are vital for overall health are lacking in a fruit-based
diet.

This includes:
• protein
• fat
• calcium
• B vitamins
• omega-3 fatty acids
Due to the diet’s highly restrictive nature, malnourishment is a significant
concern. Your body might even go into starvation mode. This means that
your metabolism will slow as it attempts to hold onto your nutritional stores
and conserve energy.

You may also experience anaemia, fatigue, and a reduced immune system.
Over time, the lack of calcium can lead to osteoporosis.

A fruit-based diet is also very heavy on sugar, even though it’s a natural
source. This may make it a poor choice for people
with diabetes, prediabetes, polycystic ovarian syndrome, or insulin
resistance.

There aren’t any ironclad rules to follow, so you may be able to adapt the
fruit diet to your specific nutritional needs. Limiting your fruit intake to 50
percent and adding protein sources, such as nuts or vegetarian-approved
supplements, may help balance out the nutritional deficits inherent in the
fruit diet.

How to transition into a fruit diet

If the diet appeals to you, proceed slowly. Rather than start all at once,
make a gradual transition away from your current eating patterns.

This may mean giving up:

• alcohol
• animal products
• grains
• processed foods
• caffeine
You should also begin adding:
• raw fruits
• nuts
 • seeds
• vegetables

Fruitarians typically eat freely from multiple fruit groups. You may wish to
stick to a three-meal-a-day plan or build in four to five smaller meals
throughout the day.

The fruit groups to choose from include:

• acidic fruits, such as oranges, grapefruit, tomatoes, berries, plums,

and cranberries
• sub-acidic fruits, such as apples, apricots, raspberries, and cherries
• oily fruits, such as avocados, olives, and coconuts
• sweet fruits, such as bananas, dates, figs, and grapes
• starchy fruits, such as squash
• melons of all kinds
• vegetable-fruits, such as cucumbers and bell peppers

If you can, opt for organic fruits whenever possible. And if you want them to
last longer, make sure you’re storing your fruits correctly!

You should also drink water, coconut water, or 100 percent fruit juice
throughout the day.

With every meal

• During the transition, it may help to steam or soak your fruits and
vegetables until you’re ready to go completely raw.
• You should also try to include oily fruits with every meal to provide
your body with fat.
• Try to include a protein source, such as nuts or seeds, with each
meal.
 • You should also include raw or lightly steamed vegetables, such as
sweet potatoes and celery, with each serving.
• Make sure to drink plenty of fluids, such as water and natural fruit
juice.

No matter what type of eating plan you follow, your body needs to move in
order to be healthy. The fruitarian diet may not provide you with enough
energy to exercise. If you find this to be so, it may be a red flag that you
need to modify your nutritional intake.

See your doctor

Whether your goal is weight loss, increased health, or a more natural way
of life, checking in with your doctor before beginning the fruit diet is a good
idea. This diet may have an adverse effect on your overall health if you
have an underlying medical condition or take any medications. Your doctor
can help you understand your individual risks and help you modify the diet
to suit your needs.

Meeting with a registered dietitian is also a good idea. They can help create
a plan that works for you while also ensuring you have no nutritional gaps.

Nutrition and healthy eating

Clear liquid diet
Definition
A clear liquid diet consists of clear liquids — such as water, broth and plain gelatine
— that are easily digested and leave no undigested residue in your intestinal tract.
Your doctor may prescribe a clear liquid diet before certain medical procedures or if
you have certain digestive problems. Because a clear liquid diet can't provide you
with adequate calories and nutrients, it shouldn't be continued for more than a few
days.
Clear liquids and foods may be coloured so long as you are able to see through
them. Foods can be considered liquid if they partly or completely melt to liquid at
room temperature. You can't eat solid food while on a clear liquid diet.
Purpose
A clear liquid diet is often used before tests, procedures or surgeries that require no
food in your stomach or intestines, such as before colonoscopy. It may also be
recommended as a short-term diet if you have certain digestive problems, such as
nausea, vomiting or diarrhoea, or after certain types of surgery.

Diet details
A clear liquid diet helps maintain adequate hydration, provides some important
electrolytes, such as sodium and potassium, and gives some energy at a time when
a full diet isn't possible or recommended.
The following foods are generally allowed in a clear liquid diet:

• Water (plain, carbonated or flavoured)

• Fruit juices without pulp, such as apple or white grape juice
• Fruit-flavoured beverages, such as fruit punch or lemonade
• Carbonated drinks, including dark sodas (cola and root beer)
• Gelatine
• Tea or coffee without milk or cream
• Strained tomato or vegetable juice
• Sports drinks
• Clear, fat-free broth (bouillon or consommé)
• Honey or sugar
• Hard candy, such as lemon drops or peppermint rounds
• Ice pops without milk, bits of fruit, seeds or nuts.

Depending on your medical condition, your physician or dietitian may alter the above
list. For certain tests, such as colon exams, your doctor may ask you to avoid liquids
or gelatine with red colouring. Any foods not on the above list should be avoided.
A typical menu on the clear liquid diet may look like this.

Breakfast

• 1 glass pulp-free fruit juice

• 1 bowl gelatine
• 1 cup of coffee or tea, without dairy products
• Sugar or honey, if desired
Snack

• 1 glass fruit juice (pulp-free)

• 1 bowl gelatine
Lunch

• 1 glass pulp-free fruit juice

• 1 glass water
• 1 cup broth
• 1 bowl gelatine
Snack

• 1 pulp-free ice pop

• 1 cup coffee or tea, without dairy products, or a soft drink
• Sugar or honey if desired
Dinner

• 1 cup pulp-free juice or water

• 1 cup broth
• 1 bowl gelatine
• 1 cup coffee or tea, without dairy products
• Sugar or honey, if desired
Results
Although the clear liquid diet may not be very exciting, it does fulfil its purpose. It's
designed to keep your stomach and intestines clear and to limit strain to your
digestive system while keeping your body hydrated.

Risks
Because a clear liquid diet can't provide you with adequate calories and nutrients, it
shouldn't be used for more than a few days. Only use the clear liquid diet as directed
by your doctor.
If your doctor prescribes a clear liquid diet before a medical test, be sure to follow the
diet instructions exactly. If you don't follow the diet exactly, you risk an inaccurate
test and may have to reschedule the procedure for another time.
If you have diabetes, talk with your doctor, dietitian or diabetes educator. A clear
liquid diet should consist of clear liquids that provide approximately 200 grams of
carbohydrate spread equally throughout the day to help manage blood sugar (blood
glucose). Blood sugar levels should be monitored and the transition to solid foods
should be done as quickly as possible.