Fruits are a high-fiber, antioxidant-rich super plant foods which are highly recommended to eat on a daily basis. Fruits are an orchard full of good nutrition; vitamins, minerals, fiber, flavonoids, polyphenols, and other unfamiliar-sounding compounds that are actually incredibly good for you. Research shows that when your body goes fruitless, it may go through some unhealthy changes.
Avoiding fruit means you’re avoiding antioxidants, vitamins, and minerals that are crucial to skin health. Imagine not eating berries which are loaded with Vitamin C which help with collagen repair and boost immunity. Collagen is a protein that gives your skin structure and plumpness.
An unhealthy gut
Your gut is teeming with microorganisms, helpful and harmful, that affect your digestive health and your immune system. Without the fiber and plant-based micronutrients called polyphenols you get from eating fruits and vegetables, your gut microbiota can become imbalanced. It is believed that the disruption of this fine microbiota balance plays a role in many disorders and diseases, including allergies, cardiovascular disease, metabolic syndrome, diabetes and obesity. But it’s easy to rebalance your gut withy fruits.
Exercise-induced respiratory problems
Athletes on a fruitless diet may experience more respiratory problems, including an exacerbation of exercise-induced asthma. Research suggests that athletes on a high-antioxidant diet may be protected against training- and pollution-induced inflammation of the airways. Of course, vegetables also can supply those powerful inflammation-fighting antioxidants, but experts recommend eating a wide range of whole foods—both fruits and vegetables—to gain the greatest variety of nutrients.
Gas, bloating, constipation and more
Other potential side effects of having your gut microbiome overrun with unhealthy bacteria from not eating fruit fiber are gastrointestinal issues ranging from nausea to reflux, where gastric acids irritate the esophagus. The fiber found in fruit acts as a prebiotic in the gut by feeding the good gut bacteria. Too much bad bacteria results in gas, bloating, constipation and even chronic inflammation in the body, which can affect your immune system and cardiovascular health.
Fatigue and lightheadedness are common symptoms of low blood sugar, or hypoglycemia, during exercise. By avoiding fruit, you are missing out on one of the easiest, quickest ways to top off the fuel (glycogen) in your muscle that you’ll need to power through your workout full of energy. Fruits are a good source of healthy carbs, which makes them a great source of quick fuel that won’t leave you feeling bloated when you start exercising. And because fresh fruit also contains fiber, it’s unlikely to cause blood sugar spikes, followed by a crash.
Muscle cramps and high blood pressure
These two problems may seem unrelated, but they can both be exacerbated by low levels of potassium in your body. Potassium relaxes blood vessels, which in turn lowers blood pressure, reduces stroke risk, and fends off muscle cramping. Fruit is a prime source of potassium. You’ll get the most from bananas, oranges, melons, grapefruit, and dried fruits like prunes and dates. If you don’t get your potassium from fruit, you’ll want to make sure you eat a lot of vegetables to get enough of this important nutrient.
You know how your muscles feel 12 to 48 hours after strenuous exercise, but do you know it has a name? DOMS. It stands for Delayed Onset Muscle Soreness. If you avoid eating fruit (for example, if you’re following the low-carb keto diet and don’t even eat low-carb fruits), you could make your DOMS worse and longer-lasting. The best fruits for reducing DOMS seem to be berries and cherries.
Cravings for sweets are an interesting and often overlooked side effect of not eating enough fruit. A prime example is seen in chocolate cravings. Chocolate contains a significant amount of magnesium as do fruits like bananas and avocado. When the body is lacking magnesium, you will begin to crave chocolate. Fruit contains micronutrients and plant compounds that the body needs for proper function and optimal health. “When we do not take in these nutrients from fruit, we could be creating a nutrient deficiency, one that can spur cravings for less healthy foods.
The danger with cutting out an entire food group like fruit is that you’ll be replacing it with something less healthful. If you’re filling up on vegetables instead of fruit, that’s a good choice.
It’s not just the fact that fruit displaces unhealthy foods that make them good weight-loss foods. Fruit is rich in water and fiber, which helps us feel full and can stop us from overeating.