What is a fruitarian diet?

By Kerry Torrens - Nutritional therapist

Do fruitarians only eat fruit or are other foods allowed? Is it a dangerous diet to follow
in the long term? We take a close look at this restrictive way of eating.

There are many different interpretations of fruitarianism, but generally followers will eat
primarily a plant-based diet, omitting all meat or animal products – it could be described
as a type of raw veganism.

The fact that there's no definitive description of a fruitarian diet can cause some
confusion and misunderstanding. Each follower often adopts the diet differently, both
between each other and during their own time on the diet. However, a commonly cited
'rule' is that between 55% to 75% of the diet should be made up predominantly of raw
fruit. Some people also include nuts, seeds and grains.

As well as what we typically consider as fruit, like apples and grapes, fruitarians may
also eat tomatoes, cucumber, peppers and avocado, which – despite being commonly
considered vegetables – are actually fruit. Some of these foods, such as avocado, make
an important contribution to fat intake, while nuts and seeds provide some protein.

We asked qualified nutritionist (MBANT) Kerry Torrens for her view…

Is a fruitarian diet healthy?
A fruitarian diet, which comprises predominantly of fruit, is a highly restrictive eating
regime and as a consequence is unlikely to be balanced.

Fruit is rich in vitamins, minerals and protective antioxidants, which is why including
some fruit as part of a balanced diet is a valuable dietary inclusion for most people. It's
recommended that we eat a minimum of five portions of fruit and vegetables each day.
However, there are some people for whom even a small amount of fruit can be
problematic. These people are intolerant to the natural sugar found in fruit (fructose). For
such people, fructose consumption may lead to gut symptoms including abdominal
discomfort, diarrhoea and bloating.

Links have also been made between very high intakes of fructose and certain cancers,
although more research is needed in this area before any conclusions can be drawn.
Current advice from Cancer Research UK remains that whole fruit should be consumed
as part of a balanced and varied diet, as it supplies important nutritional benefits,
including dietary fibre.

Fruit's natural sugar content may put high consumers at an increased risk of tooth
decay, especially when the fruit is juiced.
Which nutrients may be lacking in a fruitarian diet?
Those who follow a strict fruitarian diet are unlikely to get all the nutrients they need.
Cutting out many food groups can lead to low levels of vitamin B12 and iron, which may
result in tiredness and anaemia. The diet is also likely to be low in calcium, which is
needed for strong bones and teeth; it may also be deficient in vitamin D (especially
during the winter months) as well as the mineral iodine, needed for normal metabolism
function.

A fruitarian diet is likely to be low in protein and essential fatty acids, which are important
for growth and repair, as well as for the normal function of the immune system and
hormone regulation.

Is a fruitarian diet safe to follow in the long term?

Adopting a fruitarian diet is not safe as a long term dietary strategy. Restricting your diet
to such a limited range of foods means you are unlikely to achieve a balanced diet and
are at risk of malnutrition. Furthermore, fructose – the natural sugar in fruit – at high
consumption levels, may be associated with health issues including digestive issues and
possible dental erosion.
Is it effective for weight loss?
Some people may lose weight because they are severely restricting the amount of food
they eat. However, as a result they are also likely to experience anaemia, tiredness and
a weakened immune system. When normal dietary patterns are resumed they are likely
to put any lost weight back on.

It should also be noted that some people actually put on weight when they start to eat
high quantities of fruit – this is because fruit is high in natural sugars.
Who shouldn’t follow a fruitarian diet?
Those suffering from diabetes or pre-diabetes, with blood sugar issues or pancreatic and
kidney disorders should avoid a strict fruitarian diet.

Vulnerable groups, including the elderly, the young (under 18 years of age), those who
are on medication, those who have a low body mass index (BMI) and those with
emotional or psychological issues around food, including any history of eating disorders,
should avoid restrictive diets, as should pregnant or breast-feeding women.

If you have any concerns, speak with your GP before embarking on any radical change
to your eating patterns.