Introduction

Eating fruit after meals does not make you gain weight. That’s it, crystal clear.
In fact, it doesn’t matter what time of day you eat fruit, the calories it provides are the same whether consumed on an empty stomach or combined with other foods—as a dessert or shortly before your main meal.

Fruit is rich in simple sugars, water, fibre, vitamins and minerals, and is therefore recommended by all experts as part of a healthy diet.
It can indeed help with weight loss and maintaining a healthy weight, provided your overall diet is balanced and nutritious. Moreover, fruit clearly plays a satiating role in our diet, just like vegetables do. Both are high in dietary fibre, which helps you feel full and makes it easier to control your total calorie intake.

Eating fruit after a meal — Yes or no?

For many years, different theories have circulated suggesting why it’s not advisable to eat fruit after meals.

One theory claimed that fruit eaten after meals would ferment in the stomach, as it enters last and could therefore cause gas, bloating, and slow digestion. However, there is no evidence to support this. All foods mix together in the stomach, and there are specific secretions for each macronutrient. So regardless of what we eat or the order in which we eat it, digestion will be effective and no fermentation will occur.

Another theory argues that eating fruit before meals or on an empty stomach allows the body to absorb more nutrients. But, as mentioned earlier, there’s no scientific basis for this. Our body is fully capable of absorbing nutrients whether they are consumed together or separately. Of course, in cases of specific medical conditions, there may be issues, but that’s not the general rule.

Eating fruit before meals helps with weight loss

The main reason why eating fruit before a meal is beneficial is simply because of its satiating effect. Clearly, if you eat a piece of fruit before your main course, you’ll feel less hungry and therefore eat less overall.

In our culture, it’s common to have fruit as a dessert—this is purely cultural and does not mean it’s better or worse than eating it before a meal or on an empty stomach. I repeat: the time of day you eat fruit doesn’t matter.

If you feel bloated when you eat fruit as dessert, then just have it at another time—there’s no issue with that. But don’t get carried away by the constant myths that circulate on this topic. Everyone is different and what works for one person may not work for another. Generalisations are unhelpful.

Why eating fruit daily is important

Ideally, you should eat 2 to 3 servings of fruit per day. In general, fruit is low in calories—though there are some exceptions. It’s also very hydrating, with most fruits having high water content. Additionally, they provide a good amount of vitamins (mainly vitamin C) and minerals such as potassium. Fruit also contains significant fibre, which is essential for healthy digestion. Its regular consumption is linked to a lower risk of chronic diseases such as type 2 diabetes, cardiovascular disease, high blood pressure, high cholesterol, obesity, and certain types of cancer.

Should you eat fruit before or after meals?

In my view, what matters most is simply eating fruit—when you eat it is irrelevant. That said, always try to choose seasonal and, if possible, locally sourced fruit. It will be of better quality, more affordable, and at its best in terms of flavour and nutrition.