Best fruits for weight loss: what to eat and what to avoid

When you’re trying to lose weight, you may find yourself missing sweet foods. In this case, choosing fruit can be a healthier alternative to more traditional desserts and snacks. Fruit can support weight loss because it is high in fibre and lower in calories than many sweet snacks. While fruit does contain sugar, the fibre in fruit slows down how quickly it’s absorbed into your body. And, unlike refined sugars, fruit also contains other beneficial vitamins and antioxidants.

But are there any fruits that are particularly good for weight loss? While there has not been a lot of research to find out which is the best fruit for weight loss, a few studies have found that certain varieties do seem to help people feel fuller for longer, and could be used as part of a weight loss plan.

In this guide, we’ll explore which fruits might help support your weight loss goals and which fruit choices are less ideal when you’re trying to lose weight.

There are a number of reasons fruit can help with weight loss:

1. Many fruits (for example apples or oranges) contain something called ‘soluble fibre’, which slows digestion. This helps you stay fuller for longer and may prevent sudden hunger spikes.
2. Fruits taste sweet, yet generally contain far fewer calories than other kinds of snacks and desserts. If you find you crave something sweet, then fruit can replace other types of food.
3. Fruit also provides important vitamins, minerals, and antioxidants that support overall health while you lose weight.

If you replaced higher-calorie foods with fruit, this could reduce your energy intake, and help you to lose weight.

“The natural sugars in fruit are balanced by fibre and nutrients that slow digestion and prevent blood sugar spikes. Fruit can support long-term, sustainable weight management rather than being a quick fix.” – Fenja Nolte, In-house Nutritionist.

Fruit also helps contribute to hydration, which may help with appetite control. Many fruits, like watermelon, oranges, and strawberries, are over 85 to 90% water, helping you stay hydrated and full throughout the day.

While all fruits can support a healthy weight loss plan, a few have been studied more closely for their effects on fullness and calorie intake.

One piece of research looked at long-term weight change among people who ate specific fruits, while another study tried to create a list of how full different foods made people feel.

Here we outline the varieties that research suggests may be especially helpful when you’re trying to lose weight and why they work.

Blueberries

Packed with fibre and antioxidants, blueberries are naturally sweet but lower in sugar than many fruits. Blueberries are rich in anthocyanins, compounds that may improve metabolism and reduce inflammation linked to weight gain.

Apples

Low in calories and rich in pectin, a soluble fibre, apples can support long-term weight management. Pectin absorbs water and slows digestion, helping you feel fuller for longer, while the apple’s high water content further enhances this feeling of fullness. Apples also provide polyphenols, which support gut health and blood sugar balance. The highest concentration of pectin is found in and directly beneath the peel.

Grapefruit

Research suggests that grapefruit may modestly reduce calorie intake and improve feelings of fullness. A 2006 review reported that consuming grapefruit and grapefruit juice was linked to weight loss when compared to a placebo. The likely reasons include the fact they’re lower in calories and high in fibre, which help you feel fuller.

Pears

Pears are high in pectin fibre, which supports digestion and helps you feel full for longer. The fibre content promotes gut health and stabilises blood sugar, preventing energy crashes. Eating whole pears instead of juice supports steady energy release and fewer calories overall.

Prunes

Prunes are high in fibre, which slows down how fast your stomach empties – making you feel full for longer. The soluble fibre in prunes forms a gel-like substance in your gut, which helps stabilise blood sugar. That prevents spikes and crashes, which can help avoid cravings.

Prunes vs plums

Because they’re dried, prunes contain a higher concentration of fibre per gram compared to fresh plums. This higher fibre content, combined with naturally-occurring sorbitol in prunes, may make them more effective at promoting fullness and supporting digestion. Fresh plums still provide valuable fibre, but at a lower concentration and with fewer calories.

However, drying also concentrates sugars. Prunes contain more natural sugar per gram than fresh plums, which makes them more energy dense and easier to overconsume if portions aren’t considered. Fresh plums still provide valuable fibre, but at a lower concentration, with fewer calories and a lower sugar content per serving, which can make them a lighter option for everyday snacking.

Oranges

Oranges are rich in vitamin C and provide hydration and sweetness. Whole oranges are more filling than juice because they contain fibre, which slows sugar absorption and keeps you satisfied.

Melons

Melons are low in calories and have a high water content. Being more hydrated can make you feel fuller, which can reduce the feeling of hunger. Some melons, such as cantaloupe, are high in vitamin C, while watermelon and honeydew contain lower amounts.

Grapes

According to one study, grapes are very effective at making people feel full. They make for a satisfying snack or dessert, and are packed with antioxidants and vitamins.

While eating fruit can support your diet plans, there are some forms of fruits you should avoid eating too much of. In particular, fruit products like:

• juices
• dried fruit
• canned fruit in syrup

These are higher in sugar and calories because they often contain less fibre than whole fruit, making sugars easier to consume and absorb. These more concentrated forms can raise energy intake and make it easier to consume more calories without feeling as full.

Juices

When you drink fruit juice, you consume the sugar from several pieces of fruit in a single serving, without the fibre that slows absorption. This can cause quick energy spikes and dips, leaving you hungry soon after.

Dried fruit

Dried fruit has a similar number of calories per piece as the fresh version, but it’s much easier to eat in larger amounts. For this reason, dried fruit is best eaten in small portions.

For example, both dried and fresh apricots contain around 8 to 10 calories each. The difference is portion size: dried apricots are smaller, sweeter and easier to eat quickly, so a single bag can add up to several hundred calories without feeling as filling as the fresh fruit.

Canned fruit in syrup

Canned fruit in syrup can seem like a convenient option, but the added sugar significantly increases calories without providing extra nutritional value. The syrup also increases your overall blood sugar load, meaning it’s digested faster and can lead to quicker energy spikes.

The key to consuming these forms of fruit is moderation. They are appropriate to consume in small quantities, but it’s important to be aware of their calorie content so you can make the right choices for you.

The NHS recommends aiming for at least 5 portions of fruit and vegetables daily, with each portion being around 80g. This can include fresh, frozen, or tinned fruit (in juice, not syrup).

Variety is important. Try to include different types of fruit throughout the week. This helps you get a mix of vitamins, minerals, and fibre. Simple ways to reach your daily fruit portions include:

• adding a handful of berries to breakfast
• having an apple, pear, or orange as a snack
• including fruit as part of lunch or mixed into yoghurt

Making small, consistent changes can help you enjoy fruit as part of a healthy routine. Here are some ways you can include more fruit in your diet while losing weight:

✓ be conscious of average calories in your preferred fruit so you do not accidentally overeat

✓ choose whole fruit instead of juice or dried fruit

✓ add berries or sliced fruit to breakfast cereals, porridge, yoghurt or in fresh salads

✓ eat fruit with protein (like nuts or Greek yoghurt)

✓ keep a visible fruit bowl at home or work to encourage healthy snacking

✓ use fruit as a dessert after meals

✓ buy a new fruit you have not tried before each time you visit the supermarket to vary your diet

✓ sign up to a fruit box service, which will deliver seasonal fruit to your door

✓ visit independent grocers who might stock less common (but equally flavourful) varieties of apples and pears

✓ try visiting the world food section at supermarkets, where you can find fruits not usually stocked in UK shops

➤ Mindful fruit choices can help manage food cravings and support steady weight loss.

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Whole fruit is the best form of fruit for weight loss. Its fibre and water content support fullness and may help reduce your calorie intake. Choosing whole fruit over processed versions and eating it as part of a balanced diet may help you lose weight when you’re following a weight loss plan.

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