Should you eat fruits and vegetables before meals?

Many people wonder whether it is beneficial to eat fruits before a meal. Let's delve into this topic.


Fruits are one of the healthy foods that are great for your health. Many people are concerned about the best time to eat fruits.

Eating fruits before meals – is it good?

In reality, right after the food enters the stomach, the stomach produces a large amount of acid, reducing the pH level in the stomach to a very low level (pH=1-3). In this environment, more than 99.9% of bacteria are killed (except for some bacteria such as Helicobacter pylori – the cause of gastric ulcers that can tolerate this acidic environment). This is a protective mechanism that humans have evolved to increase chances of survival because food is always a source of various bacteria that can be harmful to the body. Moreover, having an acidic environment helps to digest food into simpler substances that are easily absorbed in the intestines later on.

From this point, it can be clearly seen that the normal digestive system does not allow any fermentation process to occur in the stomach due to eating fruits. The reason given for advising to eat fruits before meals is completely illogical. So, when is the best time to eat fruits?

Healthy ways to eat fruits

Amount of fruits to eat: Fruits are a source of vitamins, minerals, fiber, and antioxidants that are good for health. According to many nutritional studies, fruits and vegetables should make up at least half of your food intake.

Criteria for choosing fruits: “In season”. When fruits are in season, they have high quality and affordable prices. All fruits are good and nutritious, and the choice of which fruit to eat depends on each person’s taste and eating habits. Suggestions: In the summer, you can choose fruits that are high in water content, vitamin C, carotene, and some minerals, with vibrant colors but less sweetness, such as oranges, apples, and guava.

It is best to eat fruits right after peeling them: While fruits provide many nutrients to the body, if they are left for too long, they will lose their freshness, aroma, and decrease in nutritional content. Therefore, it is best to eat fruits immediately after peeling. If you have to prepare them in advance, you can soak them in a light saltwater solution to maintain the amount of vitamins, minerals, and prevent discoloration after peeling for too long.

Some fruits should not be eaten on an empty stomach: Persimmons, tomatoes, bananas, oranges, lychees, and some unripe fruits can be harmful to your stomach.

Healthy fruits for your wellbeing

Eating fruits adds fiber, which is good for your health. You can eat fruits for 3 days to detoxify, help your skin look rosy, and lose weight. However, people with low blood pressure or poor health should not follow this method.

Some fruits with health benefits:

– Kiwi: contains a lot of vitamins and minerals such as potassium, magnesium, vitamin E, and fiber. The vitamin C content in kiwi is twice as high as that in oranges.

– Apple: eating it every day will help reduce the risk of aging colon and heart disease. Apples have antioxidant and high flavonoid properties that enhance the activity of vitamin C.

– Strawberries: these are the fruits with the highest antioxidant content among all fruits. They help us prevent cancer and fight against free radicals that can clog our blood vessels.

– Orange: eating 2-4 oranges a day will supplement vitamin C, prevent flu, lower cholesterol levels in the blood, and reduce the risk of colon cancer.

– Watermelon: it contains 92% water, which helps to cool down and quench thirst.

– Guava: people often think that oranges contain the most vitamin C, but in fact, guava is the fruit with the highest vitamin C content.

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Frequently asked questions

Yes, it is generally recommended to eat fruits and vegetables before a meal. This is because they are packed with essential nutrients, fiber, and antioxidants, which can aid digestion and provide a range of health benefits. Eating fruits and vegetables before a meal can also help regulate blood sugar levels, increase satiety, and promote a healthier diet overall.

Fruits and vegetables are high in water-soluble fiber, which adds bulk to stool and helps food move through the digestive tract more easily. They also contain prebiotics, which serve as food for the beneficial bacteria in your gut, promoting a healthy digestive system.

In addition to aiding digestion, eating fruits and vegetables before meals can help prevent overeating and promote a healthier diet. The fiber and water content in these foods can increase satiety, making you feel fuller for longer and reducing the likelihood of overeating during the main meal. Additionally, the nutrients and antioxidants in fruits and vegetables can boost your overall health, lower the risk of chronic diseases, and improve your energy levels.

Dark, leafy greens like spinach, kale, and collards are extremely nutrient-dense and offer various benefits for health and wellness. Citrus fruits, such as oranges, lemons, and grapefruits, are rich in vitamin C and can boost your immune system. Berries are also packed with antioxidants and fiber, making them a nutritious choice. Including a variety of colorful fruits and vegetables in your diet ensures a diverse range of nutrients.

A good guideline is to aim for at least one serving of fruit or vegetables before a meal. A serving size is generally considered to be one cup of raw fruits or vegetables or half a cup of cooked fruits or vegetables. However, you can adjust this based on your individual needs and appetite. It’s important to listen to your body and find what works best for you.