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Frutarian: You can eat that!

by Josephine Andrews
Published: Last Updated on 359 views

A strict form of veganism: Frutarians feed mainly on berries, nuts, seeds and fruits that are harvested without the mother plant dying. All other foods are taboo. Read more about fruitarianism and why this type of diet can lead to deficiency symptoms.

What are fruitarians?

The term fruitarian is composed of the English word “fruit” (fruit) and “vegetarian” (vegetarian). He is referring to the fruitarian or fruit diet, a very restrictive form of veganism .

There are mainly raw fruits on the menu. Nuts are also allowed. All animal products are excluded. Aside from their diet, fruitarians often avoid furniture made of wood and other natural materials as well as clothing made of wool, leather or silk.

The philosophy of the fruitarians forbids harming neither animals nor plants. The principle of “Live and let live” applies. Therefore, they only consume what nature “voluntarily throws off”. That is, fruitarians only eat what can be harvested without killing the mother plant. How many people in this country live according to the fruitarian principle is unknown. However, there should be very few.

With the fruit diet, there is a high risk of developing a nutrient deficiency. Therefore, always talk to a doctor or a nutritionist first before you integrate this type of diet into your everyday life.

Fruitarians can eat this!

The rules for fruitarians are strict. Only the following foods are allowed:

  • fruit
  • nuts
  • Vegetable fruits such as tomatoes, pumpkins, peppers, zucchini or avocados
  • Legumes such as peas and beans

Foods made from grains such as bread, pasta, rice, millet and corn are also possible as the plants die by themselves after the seeds have matured.

Potatoes, beetroot, turnips or onions, on the other hand, are not eaten because the parent plant or its root parts can be damaged during harvest.

Also taboo are:

  • coffee and tea
  • processed foods
  • Alcohol

Fruitarian: Benefits

Fruitarians eat very consciously. They are therefore on average slimmer than “meat eaters” – this also applies to vegetarians and other vegans.

Fruits, which make up a large part of the fruitarian diet, are high in healthy antioxidants, vitamins, and minerals:

  • Apples, pears, blackberries, and raspberries are examples of high-fiber fruits that can lower cholesterol and are good for digestion.
  • Oranges, peppers and strawberries are high in vitamin C. This vitamin supports the immune system .
  • Bananas and mangoes contain potassium. This mineral can help maintain healthy blood pressure and regulate fluid levels in the body.
  • Plums and all berries are high in antioxidants. These neutralize free radicals in the human body, which is why they are also called free radical scavengers.

Fruitarian: Disadvantages

A varied diet is difficult for fruitarians due to limited food choices. Basically, the fruit content should be a maximum of 30 percent. Experts therefore warn against excessive fructose intake with this type of diet.

Consuming too much fructose can have negative effects on the metabolism and hormone balance and is even said to increase the risk of cancer. If you suffer from diabetes or kidney problems, it is better to avoid this type of diet.

There is still a risk of malnutrition. Fruitarians often lack important minerals, proteins and vitamins:

Vitamin B12

It is usually difficult to meet the need for vitamin B12 with a fruit-based diet, since it is found almost exclusively in animal products. A persistent and pronounced lack of vitamin B12 can cause neurological changes up to and including permanent damage to the central nervous system. A vegan diet may require supplements. It is best to discuss this with your doctor.

Read here which foods contain vitamin B12 .

Vitamin D

The vitamin is almost exclusively found in animal products. To stimulate your own synthesis of vitamin D, you should spend a lot of time outdoors. In the event of a deficiency, you may have to take vitamin supplements after consulting a doctor. If you suffer from a vitamin D deficiency, this affects your bones, among other things.

Read here which foods contain vitamin D.


Iron is found not only in animal but also in plant foods. However, the body absorbs plant iron less well. Signs of iron deficiency are, for example, tiredness or paleness.

Read here which foods contain iron .


Plant-based foods have lower calcium levels than animal products. Calcium from plant sources is also poorly absorbed by the body.

Compared to ovo-lacto-vegetarians and omnivores, fruitarians therefore often have a lower bone density than average and thus an increased risk of osteoporosis. Sesame and almonds are considered calcium-rich plant foods.

Frutarian: That has to be taken into account

If you do decide to go on the fruit diet, don’t radically change your diet, but change it slowly. If you feel it’s not doing you any good, stop using it or seek medical advice.

Also, buy high-quality food – preferably organic. It is also important to drink plenty of water . The German Society for Nutrition recommends at least 1.5 liters a day.

Also, find out if you need supplements. Above all, as a fruitarian you can hardly meet your vitamin B12 requirements without supplements.

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