Eating fruit about 2030 minutes before meals helps the body absorb better the vitamins, fiber and natural enzymes in fruit.
When the stomach is still empty, digestive enzymes in fruit such as bromelain (in pineapple) or papain (in papaya) work more effectively, supporting the breakdown of protein and fat in main meals.
A study published in the American Journal of Clinical Nutrition showed that people who ate a portion of fresh fruit before a meal had a 25% lower post-meal blood sugar level than those who ate with or after a meal.
Prioritize eating low-sugar, digestive-enzyme fruits like papaya, pineapple, kiwi, green apple, orange or grapefruit 20-30 minutes before main meals.
A popular habit of many people is to use fruit as dessert right after eating. However, according to the European Society of Gastroenterology, eating fruit right after a meal can slow digestion, because the stomach is full of starchy and protein-rich foods.
At this time, the natural sugar in fruit is easily fermented, causing bloating, indigestion or flatulence, especially for people with weak digestive systems.
If you want to eat fruit after a meal, you should wait at least 60-90 minutes for the stomach to digest most of the starch and protein.
At this time, the digestive enzymes in fruit are effective and do not cause fermentation in the stomach.
In addition to the effect of supporting digestion, the time of eating fruit also affects the fat burning process and energy metabolism.
According to the National Institute of Nutrition, eating fruit early in the morning or before lunch helps increase satiety, reducing total energy intake during the day by about 10-15%.
The group of people who practiced this habit for 8 weeks had an average reduction in waist circumference of 2.1 cm, while the group who ate dessert fruits after meals did not have significant changes.
In particular, fruits with a low glycemic index (GI < 50) such as apples, pears, strawberries, grapefruits or oranges also help reduce cravings for sweets, limit visceral fat accumulation, factors directly related to cardiovascular disease and type 2 diabetes.
Although eating before main meals has many benefits, people with stomach ulcers or acid reflux should be careful.
According to the Mayo Clinic, sour fruits such as oranges, tangerines, pineapples, and kiwis can stimulate stomach acid on an empty stomach. For this group, you should eat 1 hour after meals to reduce irritation.
