Hidden risks of overeating fruits

In an age where wellness trends dominate social media and diets rich in plant-based foods are increasingly advocated, fruits are often hailed as nature's perfect food.

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Rich in vitamins, minerals, fiber, and antioxidants, fruits form a crucial part of a healthy diet. However, what many may not realise is that even this most wholesome of food groups is not exempt from the age-old adage: too much of a good thing can be bad.

Health professionals and nutritionists agree that while fruits are undeniably beneficial, excessive consumption may have unintended consequences for some individuals. Overeating fruits—especially in an imbalanced or unmonitored manner—can lead to issues ranging from digestive distress to blood sugar spikes, and even contribute to weight gain over time.

One of the most frequently cited concerns about overeating fruits is their natural sugar content, primarily in the form of fructose. While fructose from whole fruits is far less harmful than the refined sugars found in processed foods and beverages, it can still pose a risk if consumed in large amounts.

Dr. Ramesh Abeywardena, a clinical nutritionist, explains: "Fruits contain fiber, which slows the absorption of sugar, making them healthier than, say, a soft drink. But when people consume fruit in large volumes—say, six or seven bananas a day or a litre of fruit juice—they could unknowingly be overloading their liver with fructose."

Fructose is metabolised almost entirely in the liver. When consumed in excess, it can contribute to fatty liver disease, insulin resistance, and elevated triglyceride levels. For individuals already struggling with prediabetes or Type 2 diabetes, unmoderated fruit consumption can cause significant blood sugar fluctuations, despite the fruit's otherwise favourable nutrient profile.

Fiber is one of the major benefits of fruit consumption, aiding digestion, promoting satiety, and supporting healthy bowel movements. However,