THE RIGHT TIME TO EAT FRUITS: A NUTRITIONAL PERSPECTIVE- BY SIMRAN WADHWA
Jul 30
2 min read
I am Simran Wadhwa nutritionist at The Kenko Life.
Fruits are nature’s candy, delicious, hydrating, and full of vitamins, antioxidants, fiber, and natural sugars. But when you eat them can influence how much your body benefits from them.
Let’s understand the best times to eat fruits for optimal nutrition and health!
Morning is Golden: Eating fruits on an empty stomach in the morning is one of the best ways to boost your metabolism and kickstart digestion.
Here’s why:
Fruits cleanse the digestive system.
They provide a burst of natural energy.
The high fiber helps regulate bowel movements.
They're easy to digest, giving your system a gentle start.
Ideal choices: Apple, papaya, watermelon, berries, or a banana.
Before Meals (30 minutes prior): Eating fruits before meals gives your body time to absorb nutrients efficiently. It can also help control overeating by promoting a sense of fullness.
Note: Combining fruits directly with heavy meals may slow digestion or cause bloating in some people.
Avoid Fruits Right After Meals: Many people make the mistake of having fruits as dessert.
However, doing this may cause:
Fermentation in the gut due to slow digestion.
Gas, bloating, or indigestion in sensitive individuals.
If you want fruits post-meal, wait at least 1.5 to 2 hours after eating.
Ideal Mid-Meal Snack: Instead of reaching for processed snacks, fruits make a perfect mid-morning or evening snack as it-
Keeps blood sugar stable.
Helps reduce cravings.
Provides hydration and fiber.
Try orange slices, kiwi, guava, or grapes with some nuts.
Fruits at Night? Be Cautious: While fruits are healthy, eating them late at night (especially right before bed) may not be ideal:
The natural sugars can give a sudden energy boost.
It might interfere with sleep in sensitive individuals.
Slower digestion at night may cause discomfort.
If you’re really hungry, go for low-sugar, easy-to-digest fruits like papaya or a small banana at least an hour before bedtime.
Final Tips for Eating Fruits Right:
Eat fruits whole, not juiced – to retain fiber and reduce sugar spikes.
Combine fruits wisely – avoid mixing acidic and sweet fruits often.
Seasonal and local fruits are always better for digestion and immunity.
Fruits are a vital part of a balanced diet, but timing is key!
Morning, mid-meals, or before lunch are ideal times to enjoy them. With the right timing, you can unlock the full benefits fruits offer, for better energy, digestion, and overall wellness.