There is much more to intermittent fasting than merely eating at certain times of the day and fasting at others. That is the essential aspect, but there are many details that can make or break your fast. Although intermittent fasting emphasizes when you eat, what you eat is also significant. Fruits provide a variety of nutrients, so eating them during an intermittent fast can help you succeed. This article will go through how to eat fruits to get the most out of fasting between meals.
Can You Eat Fruits during Intermittent Fasting?
Why do intermittent fasting? The following benefits of intermittent fasting include, but are not limited to:
- losing weight
- Maintaining health
- Concentrating
- Reducing disease risk.
Fruits are packed with beneficial vitamins and minerals that will improve your overall health. They are a terrific method to break your fast because they keep you feeling full for a longer period of time. Fruits are minimal in calories, which is another perk. And according to the government’s 2020-25 Dietary Guidelines for Americans, most people should consume roughly 2 cups of fruit per day to maintain a 2,000-calorie diet.
Tips For Eating Fruits During Intermittent Fasting
Remember that all fruits are appropriate for an intermittent fast. For the best results with intermittent fasting, there are still some fruit-eating behaviors that should be followed or disregarded.
Eat whole fruits instead of drinking fruit juice.
It is best to eat fruits to obtain their nutrients rather than drinking fruit juice. Nothing but a lot of sugar and a few vitamins and minerals remain in your juice after fruits have been strained or converted into juice. Fruits are no longer suitable for weight loss when they lack fiber. So do consume whole fruit in instead of fruit juice.
Eat fresh fruits instead of dried ones.
Although you might not realize it, there is a distinction between fresh and dried fruit. You feel less satisfied after eating dried fruit since the water has been removed. Additionally, it has more sugar and calories than fresh fruit. For instance, choosing fresh grapes over dried ones can result in a per-ounce calorie savings of up to 182 calories. If you want more energy more quickly, dried fruits are fantastic in trail mix, but if you’re intermittent fasting, it’s preferable to stick with fresh fruits to achieve the best effects.
Eat seasonal fruits.
Typically, seasonal fruits develop naturally, in keeping with everyone’s natural way of life. Since the fundamental rule governing living, things can be broken by modern technologies, this is both alarming and unacceptable. Fruits in season are consistent with the eating seasons that our predecessors observed. Make no hasty attempts to abandon the ancient way of life.
Pay attention to the sugar content.
Although fruits surely improve people’s health, the sugar content should be watched because it may have negative effects like diabetes or high blood pressure. There is a simple way to determine how much sugar a particular type of fruit has. Open Google and enter the search term “fruit sugar content” with a single click. You’ll then see the next tool:
You may determine a certain fruit’s exact sugar content by choosing the kind and quantity of fruit. It is also possible to compare the sugar content of various fruit varieties.
Avoid eating too many fruits at once.
An excessive amount of anything is bad. People who have high blood sugar, in particular, may experience health issues if they consume too many fruits at once. This is especially apparent when the fruit is converted into juice. Prior to actually consuming fruits, it is a good idea to verify their sugar content.
Top Fruits Integrated Into Your Diet During Intermittent Fasting
As not all fruits are made equal, the top fruits to include in your diet while on an intermittent fast are listed below:
Apple
Apples are a good source of dietary fiber and contain important vitamins and minerals. They can help satisfy your hunger due to their high fiber content. Apples also contain important vitamins and minerals, including vitamin C and potassium. With their natural sweetness, apples can help satisfy cravings for something sweet without significantly impacting your calorie intake. They are versatile and can be eaten fresh as a snack, sliced into salads, or cooked into various dishes like baked apples or applesauce. Incorporating apples into your fasting diet can provide a nutritious and flavorful addition while contributing to a balanced and varied eating window.
1 medium (182g) apple contains:
| Calories | 95 |
| Dietary fiber | 4.4g |
| Sugar | 19g |
| Protein | 0.5g |
| Vitamin C | 14% |
| Calcium | 1% |
| Vitamin B-6 | 5% |
| Magnesium | 2% |
Apricots
Apricots are relatively low in calories compared to some other fruits. This makes them a suitable choice for those looking to control their calorie intake during fasting periods. Apricots are also a good source of vitamins A and C, as well as potassium and dietary fiber.
1 cup (165g) of apricots contains:
| Calories | 79 |
| Dietary fiber | 3.3g |
| Sugar | 15g |
| Protein | 2.3g |
| Vitamin C | 27% |
| Calcium | 2% |
| Vitamin B-6 | 5% |
| Magnesium | 4% |
Blueberries
Blueberries are an excellent fruit choice during intermittent fasting due to their numerous health benefits and relatively low calorie content. Blueberries are relatively low in calories. This makes them a suitable option for those watching their calorie intake during fasting periods. Blueberries are packed with antioxidants, specifically anthocyanins, which give them their vibrant blue color. Antioxidants help protect your cells from oxidative stress and may have anti-inflammatory properties.
1 cup (148g) of blueberries contains:
| Calories | 85 |
| Dietary fiber | 3.6g |
| Sugar | 15g |
| Protein | 1.1g |
| Vitamin C | 24% |
| Calcium | 0% |
| Vitamin B-6 | 5% |
| Magnesium | 2% |
Blackberries
Blackberries are another fantastic fruit option to include in your intermittent fasting diet. Blackberries are relatively low in calories, with approximately 62 calories per cup. This makes them a satisfying and guilt-free choice during your eating window, especially if you’re watching your calorie intake. Blackberries are packed with essential vitamins and minerals. They are particularly high in vitamin C, providing over 30% of the recommended daily intake per cup. Blackberries also contain vitamin K, vitamin E, and several B vitamins, as well as minerals like manganese and copper. Like blueberries, blackberries are rich in antioxidants. These antioxidants help protect your cells from damage caused by free radicals and may have anti-inflammatory properties.
1 cup (144g) of blackberries contains:
| Calories | 62 |
| Dietary fiber | 8g |
| Sugar | 7g |
| Protein | 2g |
| Vitamin C | 50% |
| Calcium | 4% |
| Vitamin B-6 | 0% |
| Magnesium | 7% |
Grapes
Grapes can be a good fruit choice during intermittent fasting due to their natural sweetness, nutritional profile, and versatility. Grapes have a high water content, making them a hydrating fruit choice. Staying hydrated is important during intermittent fasting, and consuming water-rich foods like grapes can contribute to your overall hydration. Grapes, especially dark-colored varieties like red and purple grapes, contain powerful antioxidants such as resveratrol. Antioxidants help protect your cells from damage caused by free radicals and have been associated with various health benefits.
1 cup (92g) of grapes contains:
| Calories | 62 |
| Dietary fiber | 0.8g |
| Sugar | 15g |
| Protein | 0.6g |
| Vitamin C | 6% |
| Calcium | 1% |
| Vitamin B-6 | 5% |
| Magnesium | 1% |
Pears
Pears are a nutritious fruit choice that can be enjoyed during intermittent fasting. Pears are an excellent source of dietary fiber, particularly soluble fiber. Fiber helps promote healthy digestion, regulates bowel movements, and contributes to feelings of fullness, which can help control appetite during your eating window. Pears also have a high water content, which can contribute to your overall hydration levels.
1 medium (178g) pear contains:
| Calories | 101 |
| Dietary fiber | 5.52g |
| Sugar | 17.4g |
| Protein | 1g |
Plums
Plums are a delicious fruit choice that can be enjoyed during intermittent fasting. They are packed with essential vitamins and minerals, including vitamin C, vitamin K, and potassium. Plums also provide dietary fiber, which aids in digestion and promotes feelings of fullness. With their natural sweetness, plums can satisfy your cravings for something sweet without significantly impacting your calorie intake. They can be enjoyed fresh as a snack or incorporated into various recipes, adding flavor and nutritional benefits to your eating window.
1 plum (66g) contains:
| Calories | 30 |
| Dietary fiber | 0.9g |
| Sugar | 7g |
| Protein | 0.5g |
| Vitamin C | 10% |
| Calcium | 0% |
| Vitamin B-6 | 0% |
| Magnesium | 1% |
Oranges
Oranges are a refreshing and nutritious fruit that can be a great addition to your intermittent fasting diet. They are well-known for their high vitamin C content, which supports immune function and collagen production. Oranges also provide dietary fiber, promoting healthy digestion and aiding in feelings of satiety. Their natural sweetness makes them a satisfying and healthier alternative to processed snacks or desserts. Oranges are easy to incorporate into your eating window as a refreshing snack or by squeezing their juice for a hydrating and flavorful beverage. Enjoying oranges during intermittent fasting can provide essential nutrients and contribute to a balanced and varied diet.
1 small (96g) orange contains:
| Calories | 45 |
| Dietary fiber | 2.3g |
| Sugar | 9g |
| Protein | 0.5g |
| Vitamin C | 85% |
| Calcium | 3% |
| Vitamin B-6 | 5% |
| Magnesium | 2% |
Lemons
Lemons are a tangy and versatile fruit that can be a beneficial addition to your intermittent fasting routine. Despite their sour taste, lemons are rich in vitamin C, providing immune-boosting benefits and aiding in collagen production. They are also a good source of antioxidants and may have anti-inflammatory properties. Lemons can be enjoyed by adding a few slices to a glass of water for a refreshing and hydrating drink or as a flavor enhancer in dishes and dressings. Their low calorie content and unique flavor make lemons a great option to add zest and brightness to your fasting period while providing potential health benefits.
1 lemon (58g) contains:
| Calories | 17 |
| Dietary fiber | 1.6g |
| Sugar | 1.5g |
| Protein | 0.6g |
| Vitamin C | 51% |
| Calcium | 1% |
| Vitamin B-6 | 0% |
| Magnesium | 1% |
Kiwifruit
Kiwifruit, also known as kiwi, is a vibrant and nutrient-dense fruit that can be a fantastic choice during intermittent fasting. Packed with vitamin C, kiwifruit supports immune function and helps maintain healthy skin. It is also a good source of dietary fiber, aiding in digestion and promoting feelings of fullness. Kiwifruit contains antioxidants and other beneficial compounds that may have anti-inflammatory properties. With its unique flavor and texture, kiwifruit can be enjoyed on its own, sliced into salads, or blended into smoothies, providing a refreshing and nutritious addition to your fasting diet.
1 kiwifruit (69g) contains:
| Calories | 42 |
| Dietary fiber | 2.1g |
| Sugar | 6g |
| Protein | 0.8g |
| Vitamin C | 106% |
| Calcium | 2% |
| Vitamin B-6 | 0% |
| Magnesium | 3% |
Cantaloupe
Cantaloupe, also known as rockmelon, is a delicious and hydrating fruit that can be a great choice during intermittent fasting. It is rich in vitamins A and C, providing immune-boosting benefits and supporting healthy skin. Cantaloupe is also high in water content, helping to keep you hydrated during your fasting period. With its sweet and refreshing flavor, it can be enjoyed as a snack, added to fruit salads, or blended into smoothies. Cantaloupe is low in calories and a good source of dietary fiber, making it a satisfying choice that can help control hunger while providing essential nutrients to support your overall well-being.
1 medium (552g) cantaloupe contains:
| Calories | 186 |
| Dietary fiber | 5g |
| Sugar | 43g |
| Protein | 4.6g |
| Vitamin C | 337% |
| Calcium | 5% |
| Vitamin B-6 | 20% |
| Magnesium | 16% |
Papayas
Papayas are a tropical fruit that can be a nutritious addition to your intermittent fasting diet. They are loaded with vitamin C, providing immune support and promoting collagen production for healthy skin. Papayas are also rich in dietary fiber, aiding in digestion and contributing to feelings of fullness. They contain an enzyme called papain, which supports digestion and may have anti-inflammatory properties. With their sweet and tropical flavor, papayas can be enjoyed fresh, added to fruit salads, or blended into smoothies. Additionally, papayas are relatively low in calories and can help satisfy cravings for something sweet while providing essential vitamins, minerals, and fiber to support your fasting journey.
1 small (152g) papaya contains:
| Calories | 59 |
| Dietary fiber | 3g |
| Protein | 1g |
| Vitamin C | 157% |
Avocados
While technically a fruit, avocados are high in healthy fats, which can help keep you satiated during your fasting period. Avocados also provide a range of essential nutrients, including vitamins K, C, E, and B vitamins, as well as potassium and dietary fiber. They are versatile and can be enjoyed in various ways, such as sliced on toast, added to salads, or blended into creamy dressings or smoothies. While avocados are higher in calories compared to some other fruits, their nutrient density and satisfying nature make them a valuable component of a balanced fasting diet.
1 cup, sliced (146g) avocados contain:
| Calories | 234 |
| Dietary fiber | 10g |
| Sugar | 1g |
| Protein | 2.9g |
| Vitamin C | 24% |
| Calcium | 1% |
| Vitamin B-6 | 20% |
| Magnesium | 10% |
Coconuts
Coconuts are a tropical fruit that can offer unique nutritional benefits during intermittent fasting. While coconuts are often associated with their high-fat content, they contain predominantly saturated fats. However, the type of saturated fat found in coconuts is different from those found in animal products and has been suggested to have neutral or even positive effects on cholesterol levels. Coconuts are also a good source of dietary fiber, providing support for healthy digestion. Additionally, coconuts are naturally hydrating due to their high water content and electrolyte composition, making them a refreshing choice to help maintain proper hydration during fasting periods. Whether consumed as coconut water, coconut meat, or as a cooking ingredient, coconuts can provide a tropical twist to your fasting diet while offering potential health benefits.
1 medium (397g) coconut contains:
| Calories | 1405 |
| Dietary fiber | 36g |
| Sugar | 25g |
| Protein | 13g |
| Vitamin C | 21% |
| Calcium | 5% |
| Vitamin B-6 | 10% |
| Magnesium | 31% |
References: