Anti-sugar obsessives have given fruit a bit of a bad rap – but take a fresh approach to selecting the best and it can be a tasty way to better health, according to two leading dieticians. It’s an excellent source of a variety of vitamins, antioxidants and the all-important fibre so many of us get far too little of – and is also delicious, says Nichola Ludlam-Raine, author of How Not To Eat Ultra-Processed. She advocates fruit as the perfect dessert in her ongoing mission to wean the nation off its overreliance on ultra-processed.
The nutrients and soluble fibre in fruit slows down absorption of the sugars it contains, and its palatability means it is super easy to add to your diet. Experts indicate that a “portion” of fruit is, as a rule of thumb, 80g of whole fruit, 20g of dried fruit and 150-250ml of fruit juice or smoothie. “Most people don’t eat nearly enough fruit and vegetables so aim for a minimum of five servings a day, dialling in as much variety as you can,” adds fellow dietitian Carrie Ruxton.
However, while all fruit is good, some really are the pick of the crop, while other choices aren’t as nutrient-dense – or can cause issues for those with sensitive guts, allergies or on certain medications. Here, Nichola and Carrie provide a guide to 10 popular fruits, from those that should frequent everyone’s fruit bowls, to those that don’t pack as much of a nutritional bang.
1. Blueberries
Per 100g: 2.4g fibre, 9.96g sugar
“Blueberries are a powerhouse of antioxidants, particularly anthocyanins, which are known for their heart health and anti-aging benefits. They are rich in vitamin C, vitamin K, and fibre, while being low in sugar and having a low glycaemic index (GI), which means they won’t spike blood sugar,” explains Nichola. “They are also very easy to digest, and unlikely to give you any side effects unlike some fruit with similarly high fibre content,” she says.
“Top tip – to save money and food waste, buy frozen berries then add to yoghurt for a delicious healthy dessert or a quick breakfast,” recommends Carrie.
2. Kiwi
Per 100g: 3g fibre, 9g sugar
Try this tropical fruit if you need to get your digestion moving and pack in loads of vitamins at the same time. “Kiwi is packed with vitamin C, vitamin K, and fibre, and is excellent for digestion – just two kiwis a day can help relieve constipation due to their fibre and actinidin content,” says Nichola.
Even with this effect, kiwis won’t irritate the gut, she says: “Kiwis are considered a low FODMAP fruit, so they can be tolerated by those with IBS in appropriate amounts.” (FODMAP is short for “fermentable oligosaccharides, disaccharides, monosaccharides and polyols£ – these are a type of carbohydrate that are poorly absorbed in the gut and cause digestive issues for some people.)
3. Raspberries
Per 100g: 6.5g fibre, 4.42g sugar
“Raspberries are high in dietary fibre and are an excellent source of vitamin C, manganese, and antioxidants,” says Nichola. “Raspberries are also low in calories and sugar, making them a great option for managing weight and promoting digestive health.” In fact, a study published in the journal Obesity found that eating raspberries with a meal significantly blunted the expected rise in blood sugars, says Carrie. Better yet: “The study used frozen raspberries which are cheaper and available all year round,” she adds.
4. Orange
Per 100g: 2.4g fibre, 9.35g sugar
“Oranges are well-known for their vitamin C content (80 per cent of your daily recommendation!), supporting immune health,” says Nichola – but they’re not just for staving off colds. “They also contain fibre, potassium, and antioxidants like flavonoids.” Carrie adds that their juice is just as good: “Don’t waste time juicing at home. A study found that packaged orange juice is three times higher in polyphenols than freshly squeezed. This is because commercial juicers get more of the polyphenols out of the fruit, helping our bodies to absorb more.”
5. Avocado
Per 100g: 6.7g fibre, 0.66g sugar
“Though technically a fruit, avocados are rich in heart-healthy monounsaturated fats, potassium, and fibre,” says Nichola. They have as much as three times the fibre as most of the fruit listed, are gentle on the digestive system and are virtually sugar-free. As such, “they have a low GI, help improve cholesterol levels, and are an excellent source of B vitamins,” she adds.
6. Strawberries
Per 100g: 2g fibre, 4.89g sugar
Low cal, low sugar but high in nutrients? Strawberries, like raspberries, are a brilliant (if slightly lower fibre) choice, says Nichola: “Strawberries are low in calories and sugar, yet they are high in vitamin C, manganese, and antioxidants like ellagic acid, which has been linked to cancer prevention. With a low GI, they help manage blood sugar levels and are also a good option for those with IBS.”
7. Grapefruit
Per 100g: 1.6g fibre, 6.89g sugar
“Grapefruit is rich in vitamin C, vitamin A, and antioxidants such as lycopene and flavonoids,” says Nichola. Citrus fruits like grapefruit also contain two polyphenols, hesperidin and narirutin, which protect against stroke, adds Carrie, as well as being high in potassium: “which reduces blood pressure, according to intervention studies.” However, be careful if you’re on medication, says Nichola. “Grapefruit can interact with certain medications, so it’s important to consult a healthcare professional if you’re on prescription drugs.”
8. Apples
Per 100g: 2g fibre, 12.3g sugar
An apple a day is fine, but other fruit higher up on this list will do a better job at keeping the doctor away. “A higher water content in some fruits means they have more bulk and less nutrient density – melons, apples and pears are in this category,” says Carrie. “It’s not that they are bad, just lower in vitamins and minerals per serving.” They are also high in FODMAPs, says Nichola, “So some people with IBS may experience bloating or discomfort after consuming them. Additionally, apples are one of the more common fruits that can trigger allergies.”
9. Bananas
Per 100g: 2.6g fibre, 12.2g sugar
“Bananas are a great source of potassium, vitamin B6, and fibre, which supports heart health and digestive function,” says Nichola. “While they are healthy, portion size matters, especially in smoothies—opt for a small banana or half of a large one to keep sugar intake in check.” These sugars can also lead to tummy upsets, adds Carrie: “If you’re sensitive to fructose or sorbitol, you will want to give prunes, apples, apricots and bananas a miss as they are rich in these natural sugars and can lead to bloating and wind. People following low FODMAP diets will tend to go for kiwi fruit, citrus fruit, pineapple and guava.”
10. Grapes
Per 100g: 0.9g fibre, 15.5g sugar
“Grapes are rich in antioxidants, particularly resveratrol, which supports heart health and has anti-inflammatory properties,” says Nichola. “They are also a good source of vitamins C and K. However, grapes have a higher glycaemic index, so it’s important to watch portion sizes – a handful is a good serving, rather than eating an entire punnet in one sitting. Some people enjoy frozen grapes as a snack, which helps to slow down the rate at which you eat them, too.”
