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Should I eat fruit on an empty stomach?

A background of fruits and veggies

Question: Should I eat fruit on an empty stomach?

Answer: The claim here is that eating fruit with meals slows down digestion and causes the food to sit in your stomach and rot.

It is true that eating fruit with meals can slow down digestion. This is mostly due to the fibre found in fruit, and can actually be beneficial in helping you feel full.

But food does not rot in the stomach. In order for food to rot in the stomach, there needs to be bacteria. Since the stomach is a highly acidic environment, there isn’t a lot of bacteria living there.

The bottom line: There is no need to eat fruit on an empty stomach. Most of us aren’t eating enough fruits (or veggies), so why put extra food rules on yourself. As a dietitian, I say that ANY TIME is a good time to enjoy fruit! Fruit provides key nutrients for good health including folate, vitamin A, vitamin C, potassium, fibre and phytonutrients. For longer lasting energy, pair fruit with protein. Some easy ideas are: apples with peanut butter, grapes with cheese, or berries with nuts.










Green Smoothie

Green Smoothie

A refreshing smoothie made with fresh spinach and frozen fruit!
Course Breakfast, Snack
Servings 1


  • 1/2 cup milk or fortified plant-based beverage
  • 1/4 cup plain or vanilla flavoured Greek yogurt or plant-based yogurt
  • 1 1/2 cups fresh baby spinach
  • 3/4 cup frozen pineapple
  • 1/2 frozen banana
  • 1-2 tsp honey (optional)


  • Put all of the ingredients except the honey in a blender.
  • Blend until smooth.
  • Add honey and blend to adjust the sweetness of your smoothie (optional).
  • Enjoy immediately!

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