Does Fruit Help You to Lose Fat?

Does Fruit Help You to Lose Fat?

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Fruit is high in dietary fiber, which can aid in weight loss.

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Fruits are whole foods, meaning they are completely unprocessed, and they have all of their vital nutrients intact. One of those nutrients, though, is sugar, a form of simple carbohydrate. High-sugar diets are known for causing weight gain and other health consequences, including Type 2 diabetes. The unprocessed sugar in fruit, however, combined with its fiber and other nutritional qualities, may contribute to fat loss as opposed to weight gain.


It is important to get enough daily fiber to help waste move through the digestive tract. According to WebMD, most Americans only get about 15 grams of fiber a day, whereas the recommended amounts are between 25 and 38 grams. Most fruit is high in fiber, making it one of the easiest ways to add this crucial, undigested nutrient to your diet. Bananas and oranges have about 3 grams of fiber per serving, apples with skin have 4.4 grams per serving and 1 cup of raspberries has 8 grams of fiber per serving.

Weight Loss

Fiber can help you lose weight both by removing toxins from the body and helping you feel more full so you consume fewer calories. WebMD cites a 2009 study in the journal "Appetite" where people who ate an apple before lunch ate 15 percent fewer calories than those who ate applesauce or drank apple juice. One 2005 study published in the "Nutrition" journal concluded that the addition of fiber to your diet, with fruits, vegetables, whole grains and legumes, is vital for weight management. Why fruit promotes weight loss can't always be pinpointed by science, as illustrated by one 2006 study published in the "Journal of Medicinal Food" that concluded, “Although the mechanism of this weight loss is unknown, it would appear reasonable to include grapefruit in a weight-reduction diet.”

Top Fruits for Fat Loss

In one "U.S. News & World Report" article, watermelons and raspberries were named as two out of eight foods that help you lose weight. The author noted that 1 cup of raspberries has only 60 calories and is high in B vitamins, flavonoids, fiber and vitamin C. Watermelon is a low-calorie food, high in antioxidants and lycopen, a plant substance that may lower your risk of cancer, heart disease and age-related vision loss.


Although fruit can be a valuable tool in weight loss, it's still important to consume it in moderation and keep a balanced diet. While the fruit in sugar is present in its whole, unprocessed form, it can still end up on your waistline if you consume large amounts without burning it off. Likewise, too much fiber in your diet can cause an upset stomach, gastrointestinal discomfort, interstitial blockages and other side effects. Ultimately, fat loss involves burning off more calories than you eat, regardless of the type of food you consume.