When Should You Eat Fruits to Obtain the Maximum Benefits?

Introduction

It is well known that fruits are a valuable part of a balanced diet. They have great nutritional value and are packed with vitamins, minerals, antioxidants, and fibre. However, simply eating several fruits at random times may not always offer the full range of nutritional benefits.

When Should You Eat Fruits?

First Thing in the Morning

If you are unsure about what to include in your breakfast, fruits are always a simple and nutritious choice. 

Research suggests that due to the high fructose content in fruits, the best time to eat fruits is in the morning after your body has rested through the night and needs a quick boost of energy¹. 

Fruits are generally easy to digest and may be suitable to consume on an empty stomach for some individuals. Including them early in the day can be a convenient way to support your daily intake of vitamins and minerals. 

In Between Meals

If you enjoy snacking between meals, fruits can be a wholesome and refreshing option. Mid-morning or mid-afternoon is often a suitable time to enjoy fruits, especially when you’re looking for a light and natural choice of snack until your next meal. 

Fruits are naturally rich in fibre, which can help you feel satisfied. When paired with a small serving of nuts or seeds, they can make for a balanced and enjoyable snack. 

Including fruits between meals may also help support your daily intake of essential nutrients without relying on processed alternatives².

According to the research, women reported that the intensity of pain due to irritable bowel syndrome (IBS) was decreased by including bananas before meals daily. In my experience, kiwi fruit may be useful as well and from my knowledge, bananas and kiwis are well known for their antioxidant properties which may help some individuals with IBS feel better and have better digestion. 

Dr. Siddharth Gupta, B.A.M.S M.D (Ayu)

When Should You Avoid Eating Fruits?

While fruits are a healthy part of a balanced diet, there may be times when it’s better to be mindful of when you consume them. 

Eating fruits just before going to bed might not be suitable for everyone. Consuming fruits right before bedtime can spike your blood sugar levels which may not align with the body’s need to wind down at night. Some individuals find that eating late at night, including fruits, may affect their sleep routine. 

It is generally advised not to combine fruits with heavy meals, as it may slow down the process of digestion. Allowing at least an hour or two after between eating fruits and having a full meal may help with comfortable digestion³. 

Fruits That May Be Beneficial to Include in a Regular Diet

While all fruits have their unique benefits, certain types are particularly rich in important nutrients such as vitamin C, folate, potassium, and small amounts of other vitamins like E, K, B5, and B6⁴.  

The following are commonly recognised for their natural nutrient content⁵: 

• Apples 
• Kiwis 
• Strawberries 

• Oranges 
• Watermelons 
• Papayas 
• Bananas 
• Guavas 

These fruits provide a combination of vitamins, minerals, fibre, and natural sugars. Incorporating a variety throughout the day, at times suitable to your routine and digestion, may help you meet your daily nutritional needs⁶. 

Certain fruits, when consumed in moderation prior to a meal, may help support digestion and provide a soothing and cooling effect. I recommend having small pieces of amla at the beginning, middle, and end of your meals^8. 

Dr. Smita Barode, B.A.M.S, M.S.

Healthy Fruit Snack Recipes

Fruits are a versatile and naturally flavourful addition to your diet. While they can be eaten raw, juiced, pulped, or added to smoothies, eating fruits in their raw form retains their natural fibres, which may support digestion and also provides texture and freshness⁷. 

Here are a few simple and delicious fruit-based snack recipes. These combinations offer a balance of sweet and tangy flavours, making them enjoyable at any time of day. 

1. Apple, Banana and Date Salad 

• Ingredients: 2 cups apple cubes (unpeeled),  ½ cup sliced banana, and 1/4th cup chopped dates (khajur). 
• For the dressing: 1/4th cup readymade pineapple juice,  ½ cup lemon juice, 1/4th cup lemon rind, 1/4th mustard powder, 1 tbsp sugar, salt to taste. 
• Preparation: Combine all the ingredients along with the dressing mix. Give it a good toss and serve immediately. 

2. Pear and Pomegranate Salad 

• Ingredients: 1  ½ cup pear cubes,  ½ cup pomegranate, 3 tbsp pomegranate juice, 1 tbsp olive oil, 2 tbsp lemon juice, 3/4th tbsp honey,  ½ tbsp mustard powder,  ½ tbsp freshly ground black pepper, salt to taste. 

Preparation: 

• In a bowl, add olive oil, lemon juice, honey, mustard powder, salt, pepper and mix well. Set it aside. 
• Combine the pear cubes, pomegranate and pomegranate juice in a separate deep bowl and toss well. 
• Add the prepared dressing that you had set aside and toss well. 
• Serve the salad immediately. 

3. Apple Banana Steel Cut Oats 

• Ingredients:  ½ cup chopped apples, 1/4th chopped banana,  ½ cup soaked and cooked steel-cut oats, 2 tbsp applesauce,  ½ cup almond milk, 2 tsp chopped walnut, 1/4th tsp vanilla essence. 

Preparation:  

• Combine all the ingredients in a deep bowl except apples, bananas and walnuts. 
• Pour this mixture in a serving salad bowl and top it off with apples, bananas and walnuts evenly over it. 
• You can either serve immediately or chill in the refrigerator for 2 hours and then serve. 

It is ideal to refuel with nutritious carbohydrates minutes before working out. I suggest eating an apple or a banana preferably five to ten minutes before your workout. This will help your muscles to replenish the fuel you’ve used. Of course, you should also drink water to replenish the fluids you lost while perspiring. 

Dr. Rajeev Singh, BAMS 

Conclusion 

Including a variety of fruits in your daily diet is a simple and enjoyable way to support overall wellbeing. When consumed mindfully and at the right times, fruits can enhance both flavour and nutrition in your meals. Ensure to consult with a healthcare professional before making any changes to your diet. 

References 

1. Lesani A, Mohammadpoorasl A, Javadi M, Esfeh JM, Fakhari A. Eating breakfast, fruit and vegetable intake and their relation with happiness in college students. Eating and Weight Disorders – Studies on Anorexia, Bulimia and Obesity [Internet]. 2016 Feb 29 [cited 2025 May 21];21(4):645–51. Available from: https://www.researchgate.net/publication/296475425_Eating_breakfast_fruit_and_vegetable_intake_and_their_relation_with_happiness_in_college_students

2. Potter M, Vlassopoulos A, Lehmann U. Snacking Recommendations Worldwide: A Scoping Review. Advances in Nutrition [Internet]. 2018 Mar 1 [cited 2025 May 21];9(2):86–98. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC5962965/  

3. Visvanathan R, Williamson G. Effect of citrus fruit and juice consumption on risk of developing type 2 diabetes: Evidence on polyphenols from epidemiological and intervention studies. Trends in Food Science & Technology [Internet]. 2021 Sep [cited 2025 May 21];115:133–46. Available from: https://www.researchgate.net/publication/352556999_Effect_of_citrus_fruit_and_juice_consumption_on_risk_of_developing_type_2_diabetes_Evidence_on_polyphenols_from_epidemiological_and_intervention_studies 

4. Slavin JL, Lloyd B. Health Benefits of Fruits and Vegetables. Advances in Nutrition [Internet]. 2012 Jul 6 [cited 2025 May 21];3(4):506–16. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC3649719/ 

5. (PDF) Fruits and Vegetables and its Nutritional Benefits [Internet]. ResearchGate. [cited 2025 May 21]. Available from: https://www.researchgate.net/publication/343846823_Fruits_and_Vegetables_and_its_Nutritional_Benefits 

6. Harris J, de Steenhuijsen Piters B, McMullin S, Bajwa B, de Jager I, Brouwer ID. Fruits and Vegetables for Healthy Diets: Priorities for Food System Research and Action. Science and Innovations for Food Systems Transformation [Internet]. 2023 [cited 2025 May 21];87–104. Available from: https://www.researchgate.net/publication/366786007_Fruits_and_Vegetables_for_Healthy_Diets_Priorities_for_Food_System_Research_and_Action  

7. Fardet A, Richonnet C. Nutrient density and bioaccessibility, and the antioxidant, satiety, glycemic, and alkalinizing potentials of fruit-based foods according to the degree of processing: a narrative review. Critical Reviews in Food Science and Nutrition [Internet]. 2019 Nov 1 [cited 2025 May 21];60(19):3233–58. Available from: https://hal.science/hal-02373211

8. S D, N R V, Mishra A. Traditional methods of food habits and dietary preparations in Ayurveda—the Indian system of medicine. Journal of Ethnic Foods. 2019 [cited 2025 Jun 12]. Available from: https://doi.org/10.1186/s42779-019-0016-4  

Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

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