Answer:

Fruit is an important source of nutrients, rich in vitamins, minerals, fiber, and antioxidants essential for the body. The stomach requires varying amounts of time to digest different types of food. Fruit is digested quickly, typically within 30–60 minutes, due to its composition of mainly water, simple sugars (fructose, glucose), fiber, vitamins, and minerals. In contrast, protein-rich or fatty foods can take 2–4 hours to digest.

Most of the carbohydrates and fiber in fruit are digested or fermented in the small and large intestines. However, when eaten with other foods, fruit mixes and is processed by the stomach at the same rate, helping the body absorb maximum nutrients. The best time to eat fruit depends on individual body type, health status, and goals. Healthy individuals can eat fruit at any time of day, either before or after meals.

Those aiming to control their weight should consume fruit 30–60 minutes before a meal to create a feeling of fullness, thereby reducing food intake during the main meal and decreasing overall calorie consumption. Individuals with diabetes should eat fruit with or immediately after meals to help control blood sugar levels more effectively. People with sensitive stomachs should consume fruit 1–2 hours after meals and avoid it on an empty stomach to reduce gastric irritation.

Individuals with irritable bowel syndrome or sensitive bowels should eat fruit at least two hours apart from meals and choose easily digestible options like bananas, papayas, cantaloupe, blueberries, kiwis, avocados, and apples.

Each fruit has its own characteristics, so consider the properties of each type to choose the best time to consume it. Sour fruits are best eaten after meals, while sweet fruits can be eaten during meals. High-fiber fruits can be enjoyed at any time if you have a healthy digestive system. Individuals with sensitive stomachs should eat fruit away from main meals to avoid bloating and indigestion. Avoid consuming too much watermelon or pear close to bedtime, as this can lead to nighttime urination, bloating, and affect sleep quality.

Fruit is good for health. Photo: Tran Diep

Fruit is good for health. Photo: Tran Diep

It is best to listen to your body. If you experience discomfort when eating fruit at a certain time, adjust to a more suitable time. Everyone should consume about 200–300 g of fruit daily, divided into 2–3 servings throughout the day to strengthen the immune system, improve digestion, and prevent chronic diseases.

In addition to choosing the right time, to promote digestion and ensure overall health, prioritize seasonal fruits. These are usually fresh, nutrient-rich, and contain fewer preservative chemicals. Enjoy fruit immediately after peeling or cutting to avoid vitamin C and antioxidant loss, ensuring optimal nutrient absorption.

Individuals with diabetes, pregnant women, or those with underlying heart conditions or high blood pressure should limit high-sugar fruits like jackfruit, durian, ripe mangoes, and grapes. This group should choose less sweet options like apples, grapefruit, dragon fruit, and cantaloupe, consuming them in moderation to avoid blood sugar spikes or digestive issues.

MSc. Dr. Nguyen Thi Phuong

Department of Nutrition

Tam Anh General Hospital Hanoi