There are auspicious times to eat fruits. Are you eating them right? Which is better, before meals, after meals, or between meals? Nutritionists say...

Fruits contain rich nutrients such as vitamins, minerals (trace elements), cellulose, etc. Eating them in moderation can promote good health! However, due to the high sugar content of fruit, if you don’t eat it correctly, it may bring unexpected negative consequences to your body! To avoid health problems caused by eating fruits, "Should fruits be eaten before meals? After meals? Or between meals?" Let's hear what professional nutritionists say!

Is it better to eat fruit before, after or between meals? Nutritionists reveal the key to selection! Avoid eating all at once, and eat evenly over three meals.

Li Mengying, a nutritionist at Miaoli Hospital of the Ministry of Health and Welfare, said that first of all, regardless of which group you are in, the national dietary guidelines recommend that you consume 2-3 servings of fruit a day. Do not eat a whole day's worth of fruit at one time. Instead, eat an even amount of fruit over three meals, with the amount you consume at a time being the size of a fist. This not only reduces the chance of consuming snacks between meals, but also has the benefit of preventing blood sugar spikes.

As for whether to eat fruit before or after meals, the benefits are indeed different. For example, eating a moderate amount of fruit before meals can increase satiety and thus reduce the intake of regular meals. For people who are losing weight, it can help control their weight.

Eating fruit after a meal will lead to better absorption of nutrients, and it can promote digestion, intestinal motility, and make bowel movements smoother. However, if you have a history of diabetes and need to control your blood sugar, the best time to eat fruit is between meals (about 1-2 hours after a meal) to avoid eating immediately after a meal, which can cause a spike in blood sugar.

Want to increase satiety and reduce your meal intake by eating fruit before meals? Attention, dieters! These 4 types of fruits are NG

In addition to explaining the best time to eat fruit, nutritionist Li Mengying also reminded that for those who want to lose weight, eating a moderate amount of fruit before meals can increase satiety and reduce intake at regular meals. But it should also be noted that the following four categories of fruits may cause intestinal discomfort symptoms such as gastrointestinal cramps and bloating, and are not suitable for consumption before meals or on an empty stomach. People who already have gastric ulcers or gastroesophageal reflux problems should be more careful.

1. Fruits rich in fruit enzymes:

For example, fruits such as papaya, pineapple, and kiwi are full of fruit enzymes. They can help break down protein, but eating them on an empty stomach will irritate the gastrointestinal mucosa. Therefore, it is recommended that this type of fruit should be eaten after meals, which can help promote digestion and stimulate intestinal peristalsis.

2. Fruits rich in tannic acid:

For example, persimmons, tomatoes, etc., are rich in tannins, which will form insoluble lumps with stomach acid. Eating them before meals can easily cause stomach pain, bloating, indigestion and other discomforts.

3. Acidic fruits rich in fruit acid and organic acid:

This type of fruit includes: lemon, tangerine, orange, hawthorn, strawberry, cranberry, etc. These acidic substances will stimulate the secretion of gastric acid, causing gastroesophageal reflux and aggravating the discomfort of gastric ulcer.

4. Fruits high in sugar:

Fruits high in sugar, such as lychees, sugar cane, and sugar apples, can also promote gastric acid secretion, so be more careful.

[Nutritionist's Tips]:

So, when should fruit be eaten? Nutritionist Li Mengying started from a nutritional perspective and finally concluded that it can be eaten before, after or between meals. It is recommended that people can choose according to their own needs and physiological conditions, depending on whether they want to help digestion, nutrient absorption, or assist in weight control. There will be different answers.