After every meal, we like to eat fruit to aid digestion. However, this method is actually counterproductive. How can we eat fruit to ensure full absorption of its nutrients without adversely affecting our bodies? Here is the science behind eating fruit.
When eating fruit after a meal, follow these "four don'ts".
Many people have already developed the habit of eating fruit after a meal, but this practice is unscientific for four reasons:
(1) Fruit can easily become trapped in the stomach along with food, causing bloating, constipation, etc.
(2) Fruit contains a significant amount of sugar, such as glucose and fructose. Eating fruit immediately after a meal increases the burden on the digestive tract and pancreas. Some fruits are also high in starch and difficult to digest.
(3) Fruit is rich in cellulose and hemicellulose, which are highly absorbent. When they absorb water, they expand and can increase intestinal bulk. An excessive amount of cellulose can also hinder the absorption of vitamins and trace elements.
(4) For those trying to lose weight, eating a large amount of fruit after a meal can lead to obesity due to excessive energy intake.
Conversely, eating a certain amount of fruit before a meal has many benefits.
First, many components in fruit are water-soluble, such as vitamin C and soluble plant fiber like pectin, which can lower blood cholesterol levels. Their digestion and absorption do not require the mixing of complex digestive juices, allowing them to pass quickly from the stomach to the small intestine for absorption. The absorption rate on an empty stomach is much higher than when the stomach is full.
Second, eating fruit before a meal helps in achieving the "eighty percent full" principle of healthy eating. Fruit is a low-calorie food, with an average calorie content of only one-fourth that of an equivalent weight of staple foods and about one-tenth that of meat. Consuming low-calorie foods first makes it easier to control the total intake.
Third, many fruits are prone to oxidation and spoilage. Eating fruit first can shorten its time in the stomach, reducing the extent of oxidation and spoilage, and thus minimizing potential adverse effects on the body.
Finally, adhere to the "four don'ts" of fruit consumption.
(1) Do not eat unripe fruit, as it contains a high amount of tannins, making it astringent and unpalatable.
(2) Do not eat unfamiliar wild berries, as some can be harmful to the human body.
(3) Do not eat spoiled or rotten fruit, as it is a breeding ground for bacteria and can easily cause illness after consumption.
(4) Do not casually eat fruit pits or kernels, as some contain toxic substances (such as bitter almond kernels, loquat kernels, etc.), which can lead to poisoning after consumption.