5 signs you’re eating too much fruit according to a dietician

Too much fruit can actually be a bad thing (Picture: Getty Images)

Humans have long been conditioned to follow a healthy diet. From getting our five a day in fruit and veg to ensuring we drink enough water, they’re non-negotiables for looking after our bodies.

But did you know it’s possible to have too much of a good thing?

Whether it’s consuming excess fibre (if you constantly feel bloated, you might want to check your Weetabix intake) or downing enough aqua to flood the Sahara desert (headaches aren’t just caused by dehydration), it’s all about moderation.

Today, we’re spotlighting the consequences of eating too much fruit (yes, it’s possible). And we’ve asked expert Arti Dhokia, Consultant Dietitian at Midland Health, to share the warning signs.

While she says it can be quite difficult to eat ‘too much’ whole fruit — in fact, many of us actually don’t eat enough fruit — it’s important to be aware of the potential effects. Especially if you already suffer from chronic conditions like diabetes.

1. Unexpected weight gain

‘While fruit is an incredibly healthy swap for sweet treats, it does contain a natural sugar called fructose,’ says Arti, who explains that it contains calories from energy.

‘If your body doesn’t need that energy, the liver may convert excess calories into fat.’

Aim for about two to five servings of fruit a day (Picture: Getty Images)

2. You might be missing out on other crucial nutrients

‘If you are following something like a ‘fruitarian’ diet where fruit dominates every meal, you may miss out on essential nutrients your body needs from other food groups,’ notes the expert.

Ultimately, if you’re eating too much fruit at the expense of other whole foods, it can actually lead to deficiencies in things like vitamin B12, calcium, vitamin D, and omega-3 fatty acids.

3. If you have diabetes

OK, so this doesn’t apply to everyone, but it’s still important to be aware. Diabetes is a condition that causes your blood glucose (sugar) level to become too high.

There are two types — Type 1 is an autoimmune reaction that requires daily insulin injections and blood glucose monitoring for survival. The NHS states that it’s often diagnosed in childhood, you can get it at any age, and it can’t be prevented.

Type 2 is the most common, and stems from lifestyle factors and insulin resistance. The NHS says that some people are at higher risk due to ethnicity, age, or living with obesity or being overweight. It can sometimes be prevented or stopped with lifestyle changes and treatment.

If you have diabetes, it’s important to monitor your fruit intake (Picture: Getty Images)

In terms of fruit, Arti says that if you consume large portions, especially if you’re drinking fruit juice that has been stripped of its protective fibre, this will increase your blood sugars.

She adds that ‘eating whole fruit, aiming for 3 portions throughout the day, is advisable with diabetes.’

4. You’re visiting the dentist more than usual

‘It’s easy to forget, but the natural sugars found in fruit are similar to the sugars found in junk food,’ explains Arti.

If you are constantly grazing on huge amounts of fruit, she warns that one of the major risks of all that excess fruit sugar is an increased chance of tooth decay.

5. You’re drinking fruit instead of eating it

Knocking back fruit juices instead of eating whole fruits? You might want to reconsider how you get your five a day, urges Arti, who considers the act alone a major warning sign.

‘Generally, the juicing process removes the helpful fibre that slows down your digestion and makes you feel full.’

Understandably, it’s much easier to drink a glass of juice made from several fruits than to eat them whole. However, if you make it a habit, Arti says you could end up consuming a highly concentrated amount of sugar and calories very quickly.

Don’t substitute fruit juice for whole fruits (Picture: Getty Images)

How much fruit should you actually be eating?

‘When it comes to your daily diet, a good rule of thumb is to aim for about two to five servings of fruit a day,’ advises Arti, who says that one serving is roughly the size of a tennis ball, or about one cup.

‘Fruit should make up approximately 25% to 30% of your overall diet, and adults should be getting at least one and a half cups daily.’

And finally, if you love fruit juice (hey, we’re not telling you to ditch the Tropicana altogether), just make sure you stick to a single small 150ml glass a day.

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