Dr. Nguyen Thi Phuong from the Department of Nutrition at Tam Anh General Hospital in Hanoi explains that fruit, rich in water and fiber, partially fills the stomach, reducing subsequent calorie consumption. Consuming fiber-rich fruit before or at the beginning of a main meal, especially one containing refined carbohydrates like white rice or bread, can improve blood sugar control. The fiber slows down the absorption of simple sugars from other foods, preventing sudden blood sugar spikes. This is beneficial for individuals with diabetes, prediabetes, or those seeking stable energy levels.

This practice also contributes to increased energy and stimulates digestion. The natural sugars in sweet fruits are easily absorbed, providing energy for the body to digest subsequent dishes. Some fruits like papaya, pineapple, green apple, and kiwi contain digestive enzymes (papain, bromelain) that help break down proteins in the main meal, reducing bloating and indigestion. Eating fruit beforehand can also satisfy sweet cravings, lessening the desire for dessert later.

Eating a portion of fruit 30-60 minutes before a meal helps with early satiety and supports weight management. Photo: Anh Chi

Dr. Phuong cautions that individuals with a history of gastroesophageal reflux disease (GERD), sensitive stomachs, or current inflammation or ulcers should limit fruit consumption before meals, especially on an empty stomach. Citrus fruits like oranges, lemons, mandarins, grapefruits, and pineapples should be avoided due to their high acidity, which can irritate the stomach lining when no other food is present. This can increase the risk of digestive issues such as heartburn, acid reflux, or dull abdominal pain.

Those with irritable bowel syndrome (IBS) or digestive disorders may not tolerate the high fructose content of fruit well on an empty stomach. When fructose isn't fully absorbed, it moves to the large intestine, where bacteria break it down, producing gas and irritants that can trigger digestive symptoms like bloating, distension, abdominal pain, and diarrhea.

Eating high-sugar fruits like grapes, mangoes, or jackfruit before a meal can cause a rapid rise in blood sugar. People with diabetes should limit fruits with a high glycemic index and low fiber content to avoid sudden blood sugar spikes. Adults should moderate their pre-meal fruit intake (about 100 g per serving) to maintain nutritional balance.

Ly Nguyen