How many fruits are too much?

Have you been told to eat more fruit? There is a good reason for that. “Whole fruits are a key recommendation for all healthy and balanced regimes,” explains Christopher Gardner, PHD, director of nutritional studies at the Stanford University Prevention Research Center in California. The fruits contains several vitamins, minerals, carbohydrates, fibers and antioxidants necessary for overall health. However, it is possible to get too much good things. Too much fruits can cause uncomfortable side effects. And, in some cases, can be risky for people with certain chronic conditions. Here is how much you need, which is too considered and if you have to monitor your consumption. Food guidelines for fruits: How much is too much? How much fruit The American Department of Agriculture (USDA) recommends 1.5 to 2 cups of fruit per day for adult women and 2 to 2.5 cups per day for adult men, with at least half from whole fruits. The recommended service sizes are: E60DC2A1-F33C-4A05-9B50-8E3E8E5976296108F525-7ED4-4477-98C3-84B4D2DD6DCA 1 Cup of 100% fresh fruit, or fruit of the fruit population Dily Recommendations.E60DC2A1-F33C-4A05-9B50-8E3E8E5976296108F525-7ED4-4477-98C3-84B4D2DD6DCA, but some people can go over board, in particular when you use fruit to satisfy a sweet tooth. Although it is always preferable to eat whole fresh food instead of processed candies, the fruits must be balanced in a meal that includes lean and healthy fat proteins, Smithson notes. And, although fruits provide several key nutrients for overall health, it is not possible to meet all your nutritional needs with fruit alone. “After having encountered the recommended number of portions every day, consuming more than it can mean energy to consume other important food groups, such as vegetables, legumes, nuts and seeds,” explains Dr Gardner. Sharon Palmer, RDN, a dietitian-nutritionist recorded in Ojai, California, is suitable: “If you consume much more fruit than USDA recommendations, this could be problematic.” The USDA MyPlate guidelines recommend that the fruits constitute about a quarter of your plate. But there may be people who need to eat more fruit than that. For example, athletes often have greater nutritional needs than non-athletes. “If you are a young male athlete, you might need twice as many fruit calories than an older and sedentary woman,” notes Palmer. Ultra-Marathonians, triathletes and long-distance cyclists often eat fruit during training or events, and some of their favorites include practical options with rapid action-by-action, such as bananas, dates and oranges. Palmer notes that certain medical conditions can also ask to eat more fruit than recommended. For example, people with chronic constipation can be encouraged to eat more high fiber fruit such as kiwi, prunes and pears. And people who recover from a disease or surgery may want to consume foods that are easier to digest, with high water and nutrients like fruits. Finally, people who follow plant -based diets can naturally eat more fruit to compensate for missing animal food in their diet. Regardless of your other eating habits, consider that much more consumption than the recommended quantity of fruit could cause excessive calories or digestive problems. The risks and side effects of consumption too many side effects of fruits contain fibers, which improves heart and digestive health, lowers the risk of diabetes and supports weight management when eaten in adequate quantities. But if consumed in excess, fruit fiber can also cause gastrointestinal symptoms (GI), explains Julia Zumpano, RD, dietitian recorded at the Cleveland Clinic in Ohio. Potential symptoms include: Constipation of diarrhea of ​​abdominal shiny gas cramps Certain fruits also contain FODMAP, which are a group of sugars and fibers that are not well absorbed in the intestine. FODMAPs can cause digestive symptoms in people with IM such that irritable colon syndrome (IBS, a chronic disorder affecting the large intestine), notes Zumpano. When the FODMAP reaches the colon, the intestinal bacteria ferments them, generating gases that cause pain, bloating and discomforts.E60DC2A1-F33C-4A05-9B50-8E3E8E5976298C150AF1-6A46-4C4F-A6B1-D5EAAA68BE8470 In the sugar in the sugar factory is another concern. “Since carbohydrates have an impact on blood sugar farming, eating too much fruits can cause blood sugar levels above the target, which is a problem for people with diabetes,” said Toby Smithson, RDN, CDCE, a specialist certified in diabetes and well-being of the American Diabetes Association. “In someone without diabetes, however, blood sugar will usually remain within reach after eating fruit,” said Smithson. Who should look at their fruit intake while fruits are a dense nutrient food that most people should eat more, some must be careful not to eat too much. People with gastrointestinal problems, including SCI or inflammatory intestine disease (MII, a group of conditions that cause chronic inflammation in the digestive tract), may have trouble digesting fructose, a type of sugar found naturally in fruits. When badly absorbed, fructose can cause gastrointestinal symptoms such as gas, bloating, diarrhea and abdominal pain. The best fruits for people with IBS or MII tend to be low in fodmap, including Cantaloup, grapes, oranges, strawberries and pineapple.e60dc2a1-f33c-4a05-9b50-8e3e8e5976292b0cb935-6e7d-4e96-9e45-b76e24d13D13D13 Note what fruits trigger symptoms, suggest Penny M. Kris-Etherton, PHD, RD, Pennsylvania State University at University Park. Limit or cut the fruits that cause problems. People with diabetes should keep track of the number of carbohydrates they consume at each meal and snack. Too many carbohydrates, including those in fruit, can increase blood sugar. Stay aware of the size of the portions and keep the number of carbohydrates that a portion of fruit contains. While Portion Sizes Vary, A Small Piece of Whole Fruit Has Roughly 15 Grams (G) of Carbs.e60dc2a1-F33c-4a05-9b50-8e3e8e597629eb690ff6-3ea3-4730-9ed4-5dfc44f3bd42 that is Of Grapes, Blueberries, Or Strawberries. Here are some suggestions. Keep it whole. Focus on whole fruits and avoid fruit juice, which eliminates fibers and other important components during the juice process, says Gardner. Fiber in whole fruits helps regulate blood sugar, promoting fullness and helping digestion. Add lean or healthy fat proteins. “The combination of lean protein or healthy fat with a portion of fruit can help slow the absorption of carbohydrates,” says Smithson. This can help prevent blood sugar from going too quickly. Some examples include a small apple with 1 tablespoon (tablespoon of nut butter, a handful of grapes with low bold cheese in cubes or a portion of blueberries and a handful of almonds. Consider your size of service. “A portion is roughly the size of a tennis ball or a cup”, explains Zumpano. Do not exceed – your daily recommended portions of fruit. Season, says Palmer. Minerals, which makes it an important part of a healthy and balanced diet. But it is possible to get too much good things. should monitor their fruit consumption and be particularly careful not to have too much.