can i eat fruits during intermittent fasting

Can I Eat Fruits During Intermittent Fasting?

Andrew Brewer - Intermittent Fasting Expert

Written by Andrew Brewer. Updated on September 2022.

Medically reviewed and fact checked by our team.

can i eat fruits during intermittent fasting

Intermittent fasting is about much more than simply eating during certain times of the day and fasting during others. That’s the main part, but there are a lot of nuances that can make or break your fast. Intermittent fasting focuses on when you eat, which doesn’t mean that what you eat isn’t important. Eating fruits during intermittent fasting can help set you up for success because they contain many nutrients.

Fruits are low in calories but have many vitamins, minerals, phytonutrients, and fiber, which can have many health benefits, including controlling blood sugar, lowering cholesterol levels, and maintaining bowel health. It’s recommended that you eat 2 cups of fruit daily, though keep in mind fruit naturally contains sugar. Those with diabetes and other insulin conditions may need to consult with a doctor before introducing more fruit into their diets.

Tips for Eating More Fruit

Keep these tips in mind as you look to integrate more fruit into your diet when you’re intermittent fasting.

Eat Fruit

That may sound silly, but you get the most nutrients from your fruit when you eat them. Avoid consuming fruit juice because you miss out on many of the benefits. Instead, you’re left with mostly sugar with limited vitamins and minerals. This does not apply if you’re making smoothies filled with whole fruits.

Fresh Fruit Over Dried

You may not think there’s a difference between fresh and dried fruit, but there is! Dried fruit removes the water, making you feel less full after eating. Too, it contains more calories and sugar than fresh fruit. Dried fruits are great in trail mix if you’re looking to get more energy faster, but if you’re intermittent fasting, it’s best to stick with fresh fruits to maximize your results.

Mix in Other Foods

If you don’t like the taste of fruit on its own, throw it in other foods. Mix it in with unsweetened yogurt for breakfast. Chop up some apples and toss them in with your oatmeal. Make a fruit salad. There are plenty of fun ways to eat more fruit during intermittent fasting if you’re creative about it!

Best Fruits to Eat During Intermittent Fasting

Not all fruits are created equal, and here are the top 10 fruits you should be integrating into your diet as you intermittent fast.

  • Apples are a great source of fiber, vitamin C, and other nutrients that can lower blood pressure and decrease the risk of having a stroke.
  • Apricots contain fiber, beta carotene, lutein, and vitamins C and e, which help protect your body from stress while boosting digestion.
  • Avocados have a lot of healthy fats and fiber that make you feel full longer.
  • Blueberries have a lot of fiber, antioxidants, and phytonutrients that can lower blood sugar.
  • Blackberries contain more than 50 percent of your recommended daily vitamin C intake.
  • Coconuts can help control your blood sugar while reducing your risk for many diseases.
  • Grapes are high in vitamins, minerals, and antioxidants to protect against health issues, including high blood sugar.
  • Lemons have more than 100% of your recommended vitamin C intake, reducing the risk of stroke and heart disease while improving skin health.
  • Kiwis are rich in vitamin C and antioxidants and have been known to reduce the risk of colon cancer.
  • Papayas can boost your immune system and fight off bacterial infections.

All of these are great additions to any diet, intermittent fasting or not.

Why Fruits Should be Part of your Intermittent Fast

Fruits contain many healthy vitamins and minerals that will boost your overall wellbeing. They also keep you feeling full longer, making them a great way to break your fast. Eat fruit in moderation to prevent spikes in blood sugar.

Don’t forget to check our recommended intermittent fasting apps to make your intermittent fasting journey easier.

Andrew Brewer

Andrew Brewer

Andrew Brewer started Fastingapps.com to give people the guidance that he never received when he was first starting. His goal is to make your goals achievable and to offer you only the best fasting apps that the internet has to offer. You're not on your own - Andrew and the entire family of reviewers at Fastingapps.com are here with you every step of the way!

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