Surprising Side Effects of Not Eating Fruit, Say Dietitians

fruit salad

 If your idea of fruit is sugar-coated Froot Loops or a bottle of 5% “real fruit juice,” you’re missing out on an orchard full of good nutrition—vitamins, minerals, fiber, flavonoids, polyphenols, and other unfamiliar-sounding compounds that are actually incredibly good for you. You’re also setting yourself up for some unwelcome side effects when that fruit bowl on your kitchen counter is empty.

Fruit is a sweet treat, which may be why you’re avoiding it—the fructose, you know, natural sugar. Bad. Right? Not at all. Or maybe you’re just not eating fruit because you think it’s too expensive or goes bad too quickly, so it isn’t worth your time or money to put it on your grocery list. But let us prove you wrong.

Fruit is a high-fiber, antioxidant-rich super plant food. American Heart Association recommends eating 4 to 5 servings of fruit every day. The American Cancer Society’s nutrition guidelines for cancer prevention advocate including fruits (and vegetables) with every meal and for snacks.

Why the emphasis on fruit? Because research shows that when your body goes fruitless, it may go through some unhealthy changes

Weight gain

 

The danger with cutting out an entire food group like fruit is replacing it with something less healthful. If you’re filling up on vegetables instead of fruit, that’s a good choice. But what if a lack of fresh fruit to satisfy your hunger nudges you toward the fast-food drive-thru?

It’s not just the fact that fruit displaces unhealthy foods that make them good weight-loss foods. Fruit is rich in water and fiber, which helps us feel full and can stop us from overeating. A study in the journal appetite demonstrated just that when researchers compared how consuming an apple, applesauce, and apple juice before a meal influenced satiety. Results showed that eating the apple before lunch reduced food intake by 15% or about 187 calories and affected satiety much more than the pureed fruit or the juice—all due to the fiber in the solid fruit.

Sore muscles

mixed berries

 

You know how your muscles feel 12 to 48 hours after strenuous exercise, but do you know it has a name? DOMS. It stands for Delayed Onset Muscle Soreness. If you avoid eating fruit (for example, if you’re following the low-carb keto diet and don’t even eat low-carb fruits), you could make your DOMS worse and longer-lasting.

The best fruits for reducing DOMS seem to be berries and cherries. One study in the Journal of the International Society of Sports Nutrition found that blueberries effectively reduced inflammation and exercise-induced muscle damage from a strenuous leg workout. In the experiment, 10 women drank either a blueberry smoothie or a placebo 5 to 10 hours before a workout and another 12 to 36 hours after the exercise. By measuring blood biomarkers of oxidative stress and antioxidant capacity up to 60 hours after exercise, researchers found that the blueberry smoothie accelerated muscle recovery to speak strength, with a faster decrease in oxidative stress occurring at 36 hours post-exercise. Other research noted in antioxidants in Sports Nutrition involving runners suggests tart cherry juice minimizes post-run muscle pain, delays time to fatigue, and promotes muscle recovery.

Hypoglycemia

grapefruit

 

Fatigue and lightheadedness are common symptoms of low blood sugar, or hypoglycemia, during exercise. By avoiding fruit, you are missing out on one of the easiest, quickest ways to top off the fuel (glycogen) in your muscle that you’ll need to power through your workout full of energy. Fruits are a good source of healthy carbs, which makes them a great source of quick fuel that won’t leave you feeling bloated when you start exercising. And because fresh fruit also contains fiber, it’s unlikely to cause blood sugar spikes, followed by a crash.

Strong cravings

fruit salad in small container

 

Cravings for sweets are an interesting and often overlooked side effect of not eating enough fruit. “A prime example is seen in chocolate cravings,” says Trista Best, RD, a registered dietitian at Balance One Supplements. “Chocolate contains a significant amount of magnesium as do fruits like bananas and avocado. When the body is lacking magnesium, you will begin to crave chocolate.” Fruit contains micronutrients and plant compounds that the body needs for proper function and optimal health. “When we do not take in these nutrients from fruit, we could be creating a nutrient deficiency,” she says, one that can spur cravings for less healthy foods.

Exercise-induced respiratory problems

smoothie fruits

 

Athletes on a fruitless diet may experience more respiratory problems, including an exacerbation of exercise-induced asthma, according to studies highlighted in antioxidants in Sports Nutrition. The research suggests that athletes on a high-antioxidant diet may be protected against training- and pollution-induced inflammation of the airways. Of course, vegetables also can supply those powerful inflammation-fighting antioxidants, but experts recommend eating a wide range of whole foods—both fruits and vegetables—to gain the greatest variety of nutrients.

An unhealthy gut

Fruit basket on kitchen counter

 

Your gut is teeming with microorganisms—helpful and harmful—that affect your digestive health and your immune system. Without the fiber and plant-based micronutrients called polyphenols you get from eating fruits and vegetables, your gut microbiota can become imbalanced. Scientists believe the disruption of this fine microbiota balance plays a role in many disorders and diseases, including allergies, cardiovascular disease, metabolic syndrome, diabetes, and obesity. But it’s easy to rebalance your gut. One study found that women who ate two apples a day increased the number of good bacteria in their intestines in as few as two weeks. The researchers credit the pectin found in the peel of apples with the improved microbiome.

Gas, bloating, constipation, and more

fruit smoothies

 

Other potential side effects of having your gut microbiome overrun with unhealthy bacteria from not eating fruit fiber are gastrointestinal issues ranging from nausea to reflux, where gastric acids irritate the esophagus. “The fiber found in the fruit acts as a prebiotic in the gut by feeding the good gut bacteria,” says Best. Too many bad bacteria result in gas, bloating, constipation, and even chronic inflammation in the body, which can affect your immune system and cardiovascular health. But “consuming as little as 2 servings of fruit a day can mitigate many of these issues and improve overall health and well-being,” says Best. If you don’t enjoy eating fruit, it may help to pair a banana with peanut butter or blend a variety of berries into a smoothie, or enjoy baked apples with cinnamon, she suggests.

Muscle cramps and high blood pressure

Yogurt fruit berries

 

These two problems may seem unrelated, but they can both be exacerbated by low levels of potassium in your body. Potassium relaxes blood vessels, which in turn lowers blood pressure, reduces stroke risk, and fends off muscle cramping. Fruit is a prime source of potassium. You’ll get the most from bananas, oranges, melons, grapefruit, and dried fruits like prunes and dates. If you don’t get your potassium from fruit, you’ll want to make sure you eat a lot of vegetables to get enough of this important nutrient. Another component of certain fruits can help lower blood pressure as well—flavan-3-ols, a group of compounds that improve vascular function, according to a study in the United Kingdom. You’ll get the most from apples, grapes, pears, and berries.9

Aging skin

Plate of fruit - apple slices tangerines blackberries - and bowls of strawberries bananas

 

Avoiding fruit means you’re avoiding antioxidants, vitamins, and minerals that are crucial to skin health. “Imagine not eating berries which are loaded with Vitamin C which help with collagen repair and boost immunity,” says registered dietitian nutritionist Vanessa Rissetto, RD, co-founder of Culina Health. Collagen is a protein that gives your skin structure and plumpness.

Though an advocate of fresh fruit, Rissetto offers a word of caution: “I think when WW assigned zero points to fruit it made it seem like you could eat as much fruit as you wanted without it making an impact,” she says. “However, too much fruit could cause issues with blood sugar, so we just want to understand how the fruit affects our blood sugar and ways to stabilize our glucose levels when eating it.”

For more ways to stay looking young, don’t miss these best Supplements That Fight Aging, According to Experts.

 

 

We Tasted 7 Oatmeals, and This Is the Best One!

oatmeal with blueberries

We may earn a commission for anything you purchase through links on this page. Pricing and availability are accurate as of the piece’s initial publication.

Oatmeal is one of those pantry staples that I can’t live without—especially during the cold winter months, even though I eat it all year round. It’s healthy and filling, and it comes in a wide variety of flavors, so it never gets boring. Oatmeal is the perfect way to start the day, but it’s also a great snack option—it’s healthier than my usual go-to’s like chips and keeps me full for much longer.

Another perk is that if you’re not enthused about the current oatmeal assortment in your cupboard, you can easily give it more flavor yourself by adding fruits, nuts, nut butter, spices, or chocolate chips. Of course, like every other food, not every oatmeal is created equal. I tried seven different oatmeal brands in various flavors and here’s how they rank, listed from worst to best based on taste.

Nature’s Path Blueberry Cinnamon Flax Instant Oatmeal

box of natures path blueberry oatmeal

Per 1 packet (40 g): 160 calories, 2.5 g fat (0 g saturated fat, 0 g trans fat), 120 mg sodium, 30 g carbs (3 g fiber, 8 g sugar), 5 g protein

My main question after taste-testing is, “where the heck are the blueberries?” When I discovered the first packet, I ate contained a grand total of two blueberries, and I figured it was a fluke. But after cooking up a few more packets and sifting through the remaining ones, I found that every packet had very few blueberries. I did like the cinnamon flavor, but the texture was too mushy for my taste, especially compared to the other oatmeals I tried which were much chewier.

$16.78 for 48 packets at Amazon

Market Pantry Maple & Brown Sugar Instant Oatmeal

box of market pantry maple and brown sugar oatmeal

Per 1 packet (43 g): 160 calories, 2 g fat (0 g saturated fat, 0 g trans fat), 260 mg sodium, 32 g carbs (3 g fiber, 12 g sugar), 4 g protein

Maple and brown sugar is one of my favorite oatmeal flavors, so I was psyched to taste this one. Unfortunately, it tasted really salty, and I didn’t get much of the sugary taste I craved, which was a little strange because each packet contains 12 grams of sugar. To be fair, most of the oatmeals I tasted averaged around 12 grams of sugar, which is on the high side—but at least it’s a healthy-ish way to get your daily sugar fix. Unfortunately, Market Pantry didn’t deliver.

$2.19 for 10 packets at Target5

Quaker Instant Oatmeal Apples & Cinnamon

box of quaker apples and cinnamon instant oatmeal

Per 1 packet (43 g): 160 calories, 2 g fat (0.5 g saturated fat, 0 g trans fat), 160 mg sodium, 33 g carbs (4 g fiber, 11 g sugar), 4 g protein

Quaker’s apple and cinnamon flavor had the opposite problem from Market Pantry’s. I found the taste to be too sweet—and I have a serious sweet tooth, so I very rarely think food or drink is too sweet. I couldn’t quite put my finger on where the saccharine taste was coming from, but the cinnamon flavor was pretty mild, so I’d recommend a different brand if you’re a fan of cinnamon oatmeal.

$2.99 for 10 packets at Target4

O Organics Cinnamon Spice Organic Instant Oatmeal

box of o organics cinnamon spice oatmeal

Per 1 packet (40 g): 150 calories, 2 g fat (0 g saturated fat, 0 g trans fat), 80 mg sodium, 31 g carbs (3 g fiber, 13 g sugar), 4 g protein

Speaking of cinnamon… if you’re in search of a tasty cinnamon option, I’d definitely recommend O Organics’ cinnamon spice flavor. It has the perfect balance of cinnamon with a kick of spice, and we all know sugar and spice are a winning combination.3

Kodiak Cakes Protein-Packed Chocolate Chip Oatmeal

box of kodiak cakes chocolate chip oatmeal

Per 1 packet (50 g): 200 calories, 4 g fat (1.5 g saturated fat, 0 g trans fat), 170 mg sodium, 30 g carbs (3 g fiber, 10 g sugar), 12 g protein

As a chocoholic, I absolutely loved the taste of Kodiak Cakes’ chocolate chip flavor. I typically make my instant oatmeals with water, but for this one, I thought it was way tastier and thicker when I used milk instead. I’d recommend trying it both ways to see which you prefer.

Kodiak also gets major bonus points for being packed with protein. With 12 grams of protein per packet, it has about three times more protein than the other oatmeals I tasted. I maintain a mostly vegetarian diet, so I’m always looking for ways to make sure I eat enough protein each day. I’d recommend this brand to anyone, but especially to people who are vegetarians or consistently have a hard time getting in enough protein each day.

$4.47 for 6 packets at Walmart2

Better Oats Steel Cut Instant Oatmeal with Flax Seeds

better oats steel cut

Per 1 original packet (33 g): 120 calories, 3 g fat (0.5 g saturated fat, 0 g trans fat), 90 mg sodium, 22 g carbs (3 g fiber, 0 g sugar), 4 g protein

Better Oats is one of the most affordable oatmeals out there, but it doesn’t sacrifice quality in order to reach that low price point. I tried the maple and brown sugar and blueberry muffin flavors. Both were definitely among the very tastiest oatmeals I’ve ever eaten, and they have a smooth texture that makes them even more enjoyable to eat. I also had fun experimenting with add-ons like Vanilla Coffee-Mate and nuts, but that was only because I found myself eating multiple packets each day. The flavor is strong enough to stand on its own, but experimentation is fun, too.

$17.88 for 60 packets at Amazon1

Trader Joe’s Steelcut Oatmeal

trader joes steel cut oats canister

Per 1/4 cup uncooked (40 g): 150 calories, 3 g fat (0 g saturated fat, 0 g trans fat), 0 mg sodium, 27 g carbs (4 g fiber, 1 g sugar), 5 g protein

When it comes to taste, texture, and overall quality, I’d say it’s a tie between Better Oats and the Trader Joe’s brand. But because there can be only one winner, I chose Trader Joe’s because it has a sustainability certification—and what’s better than amazing oatmeal that’s also kind to the environment?

$11.21 for 30 ounces at Amazon
 
Caitlin Flynn is an award-winning writer and reporter who experienced early age corporate burnout in 2015 and traded New York City for the misty air and superior coffee of Seattle.