How much fruit can you eat a day on Whole30?

The Whole30 diet involves eliminating sugar, grains, legumes, dairy, and certain additives from your diet for 30 days. The idea is to reset your eating habits and relationship with food. Fruits are one food group that is allowed on Whole30, but there are some guidelines around how much you should eat.

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Fruit Guidelines on Whole30

Here are the basic fruit guidelines on the Whole30 diet:

Eat mostly low-sugar fruits like berries, grapefruit, limes, lemons, tomatoes, avocados, olives, etc.

Limit high-sugar fruits like bananas, mangos, grapes, cherries, etc. to 1-2 servings per day.
Have 2-3 servings of fruit per day maximum.
Avoid dried fruits as they are very concentrated sources of sugar.

So in general, you want to focus on lower sugar fruits and limit high sugar fruits. The Whole30 recommends no more than 2-3 total servings of fruit per day, with 1-2 of those being higher sugar fruits if any.

What Counts as a Serving of Fruit on Whole30?

Here are some examples of typical fruit serving sizes on the Whole30 diet:

1 small apple, orange, pear, peach, etc

1 cup of berries or melon cubes
1⁄2 banana or grapefruit
2 tablespoons raisins or dried cranberries (limit due to high sugar)

1⁄4 cup unsweetened applesauce or fruit puree

In general, a serving of fruit is considered to be about the size of your fist or palm. Be mindful of portion sizes, as it’s easy to overeat fruits, especially dried fruit, smoothies, or fruit juices.

Why Limit Fruit on Whole30?

You may be wondering why fruit, which is so healthy, needs to be limited on the Whole30 diet. There are a few reasons:

Sugar content – Even though fruit contains natural sugars, it’s still sugar. Too much sugar from any source can spike blood sugar levels, trigger cravings, and make sticking to the diet harder.
Fruit juices – Juicing strips away the beneficial fiber of fruit, leaving just concentrated sugar and calories. Fruit juice and dried fruit have the most concentrated sugar.
Gut health – Some fruits like apples, pears, mangos, etc. contain FODMAPs that may irritate sensitive digestive systems. Limiting high-FODMAP fruits can improve gut health for some people.

Addiction – One goal of Whole30 is to break free from unhealthy relationships with food. Eating fruit mindlessly or in excess can feed sugar cravings.

So the fruit limits help manage sugar intake, improve gut health, reduce cravings, and encourage mindful eating habits.

Tips for Eating Fruit on Whole30

Here are some tips to get the most from your fruit intake on Whole30:

Have berries, grapefruit, or green apples for lower sugar choices.
Pair fruit with protein or fat like nuts or nut butter to balance blood sugar.
Be wary of smoothies, juices or dried fruit as the sugar adds up fast.

Read labels and opt for unsweetened applesauce and fruit purees when possible.
Slow down and savor fruit – don’t mindlessly snack on bowls of it.
If you have a sweet tooth, save higher sugar fruits for a dessert with protein.

Sample Fruit Meals and Snacks on Whole30

Here are some examples of fruit-based meals and snacks that fit within the Whole30 fruit guidelines:

Breakfast Ideas

Smoked salmon and avocado toast with grapefruit wedges on the side.
Scrambled eggs with 1⁄2 banana and handful of blueberries.

Apple slices with almond butter.
Whole30 compliant sausage paired with 1⁄2 grapefruit.

Lunch Ideas

Salad with chicken, tomatoes, cucumbers, and 1⁄4 cup berries.

Leftover Whole30 fajitas topped with salsa and guacamole.
Zoodles with sun-dried tomato pesto and a peach on the side.

Dinner Ideas

Shrimp stir fry with pineapple chunks over cauliflower rice.

Mahi mahi tacos with mango salsa and sliced avocado.
Turkey burger with oven fries and steamed green beans.

Snack Ideas

Small apple with almond butter.

Hard boiled eggs and raspberries.
Cucumber slices with lemon juice.
Carrots and hummus.

As you can see, you can creatively combine fruits with Whole30 proteins, fats, and veggies to make delicious and satisfying meals.

Can You Have Fruit Smoothies on Whole30?

Fruit smoothies are controversial on Whole30. Technically you can have smoothies made with Whole30 compliant ingredients. However, here are some potential issues with smoothies:

Drinking smoothies makes it easier to consume more fruit and sugar without realizing it.

They lack the fiber of whole fruit that helps moderate sugar absorption.
It’s a very concentrated source of sugar without protein or fat to balance it out.
Smoothies don’t require much chewing – an important aspect of mindful eating.

For these reasons, the Whole30 recommends avoiding smoothies, juices, and any other liquidated high-sugar foods. But some people still enjoy having smoothies in moderation during the program. If you do make smoothies, follow these tips:

Use low sugar fruits like berries.
Add veggies like spinach or kale to add nutrients.

Include protein powder or nut butter for fat and protein.
Measure ingredients carefully and limit to 1 serving of fruit.
Avoid any added sweeteners, dairy, or non-compliant thickeners.

Drink mindfully rather than gulping it down.

Pay attention to how smoothies affect your hunger, cravings, and Whole30 experience. You may find you feel better avoiding them altogether.

Can You Have Dried Fruit on Whole30?

Dried fruit is not recommended on Whole30 because it’s an extremely concentrated source of sugar and carbs. A serving of raisins or dates can have 3-4x the calories and sugar compared to fresh fruit!

Some concerns with dried fruit include:

Very high in natural sugar and calories without fiber benefits.
Easy to overeat as the volume is decreased.

Sticks to teeth increasing risk of cavities.
Higher potential to spike blood sugar.
May trigger cravings for sweet foods.

If you do want to include some dried fruit, limit it to 2 tablespoons maximum per day. Focus on lower sugar varieties like unsweetened dried cranberries, unsulfured apricots, or unsweetened coconut. But you’re better off getting fruit from fresh or frozen sources.

What About Fruit Juice on Whole30?

Fruit juice is not allowed on Whole30. Fruit juice has all the same issues as dried fruit – it’s just concentrated sugar and calories without the fiber. Some specific problems with juice include:

Extremely high in sugar – Ounce for ounce, same sugar as soda!

Missing the beneficial fiber of whole fruit.
Less filling and satisfying than eating fruit.
Provides less nutrients than fruit with the skin and pulp.

Easy to drink massive amounts very quickly.
Often has added sugars or sweeteners.

For these reasons, fruit juice offers none of the benefits of whole fruit. Fruit juices, especially common ones like orange juice and apple juice, are best limited or avoided altogether when doing Whole30.

Special Considerations for Athletes

If you are an athlete or someone who exercises frequently, you may need more carbs to support your activity level. In this case, you could potentially have a bit more fruit than the standard 2-3 servings per day. However, you still want the majority of your carbs to come from vegetables rather than sugar-rich fruit sources.

Some tips for athletes include:

Time higher sugar fruits like bananas around workouts when carbohydrate needs are higher.

Focus on low glycemic index fruits like berries.
Pair fruits with protein and fat for slower digestion.
Avoid fruit juices and dried fruits which cause blood sugar spikes.

Monitor energy levels and adjust intake if needed. You may do fine with standard fruit intake.

In general, 1-2 extra servings of low sugar fruit per day can work well for highly active people. But don’t overdo it, as excess fruit can easily provide too much sugar.

Vegetables for Athletes Needing More Carbs

If you find you need more carbs on workout days, opt for starchy vegetables rather than lots of extra fruit. Some great options include:

Vegetable	Serving Size	Net Carbs
Sweet Potato	1 medium (114g)	23g
Potato	1 medium (156g)	33g
Plantain	1⁄2 cup slices (90g)	27g
Butternut Squash	1 cup cubes (205g)	21g
Acorn Squash	1 cup cubes (140g)	18g
Beets	1 medium beet (136g)	13g
Pumpkin	1 cup canned (245g)	12g
Parsnips	1 cup slices (156g)	27g
Carrots	1 cup slices (128g)	12g

Include a fist-sized serving of these vegetables in place of high sugar fruits to better fuel your active lifestyle while sticking to Whole30 guidelines.

Conclusion

Fruit can absolutely be part of a Whole30 diet when consumed mindfully and in moderation. Stick to 2-3 servings max per day, focusing on lower sugar fruits like berries and citrus fruits. Avoid dried fruits and juices. Pair fruits with protein or fat for balanced nutrition. If you are very active, vegetables make a better carb source than excess sugary fruits. Following these fruit guidelines will help you succeed with your Whole30 while still enjoying the nutritional benefits of fresh fruit.