Cutting Back on Fruit

I've definitely started to notice there are a lot more Paleo friendly stories in the media recently.  Perhaps the tide is finally turning?

I used to eat a lot of fruit and was always under the impression that you could never have too much.  It’s good for you, right?  Since I've got more and more into Paleo I've drastically cut back my fruit consumption from several pieces a day – down to maybe one or two pieces a week.  Fruit contains a lot of fructose, which means it elevates blood sugar.  I limit my carbohydrate intake in my Paleo diet, so fruit doesn't feature very often.  I've been feeling great since I've been limiting carbohydrates, so I'm definitely on the right track.

When I do have fruit, I make sure I go for something in season.  I also choose a fruit with a good nutritional profile, and a lower fructose content.  Berries are a really good choice as they contain antioxidants and relatively lower sugar than many other fruits.  Now we’re almost coming into summer fresh berries are becoming more and more abundant, so it’s definitely time to enjoy them.  I eat a wide variety of good quality grass-fed organic meat and vegetables, so I am certain I am not missing out any nutrients by omitting regular fruit from my diet.

The Sydney Morning Herald posted an article this weekend on the role of sugar in obesity, in which Dr Taylor talks about how he believes sugar, not fat is behind the rise in obesity.  Dr Taylor is running the Epworth Sweet Study in Melbourne where 100 participants are restricting carbohydrate (and fruit) intake, with positive results.

Hopefully articles like this will become more and more common place.

Have you limited your fruit intake?  Which types of fruit do you value the most?

The Problem with Fructose on a Paleo Diet

One of the most misunderstood aspects of fruit is its fructose content. Many people still associate fruit with automatic health benefits, often overlooking the fact that fructose is metabolised differently to glucose. Unlike glucose, which is used by nearly every cell in your body for energy, fructose is processed primarily in the liver. When you consume it in high quantities – especially on top of a modern diet already rich in sugar – it can contribute to fatty liver, elevated triglycerides, and insulin resistance.

This is particularly relevant for those following a Paleo diet to lose weight, manage blood sugar, or reduce inflammation. If your goal is metabolic healing or body recomposition, minimising fructose is one of the fastest ways to support your body’s natural balance.

When Fruit Becomes a Crutch

Another common issue in the Paleo world is that people often replace conventional desserts or snacks with fruit – especially dried varieties like dates, mango, or banana chips. While these options are certainly better than ultra-processed alternatives, they can still spike blood sugar and feed a reliance on sweet flavours.

Over time, this can prevent you from truly breaking free of sugar cravings. One of the most liberating aspects of eating a nutrient-dense Paleo diet is no longer being ruled by hunger pangs or needing to snack every couple of hours. But if you’re still reaching for a handful of grapes or a fruit smoothie every afternoon, it might be worth asking whether fruit is helping or hindering your progress.

What to Eat Instead of Fruit?

If you’re cutting back on fruit, it doesn’t mean you’re left with nothing sweet or satisfying. There are plenty of Paleo-friendly alternatives that support your health goals:

• Fermented vegetables: These add tang, crunch, and gut health benefits while helping to shift your palate away from sweet flavours.
• Coconut products: Unsweetened coconut flakes, coconut cream, and even homemade coconut yogurt can add richness without the sugar hit.
• Nut butters: A small spoon of almond or macadamia butter can satisfy without the blood sugar spike.
• Roasted root vegetables: Carrots, parsnips, and pumpkin can taste naturally sweet once roasted, especially when paired with spices like cinnamon or smoked paprika.
• Herbal teas: Liquorice root, cinnamon, or mint teas can help satisfy sweet cravings naturally while aiding digestion.

Which Fruits Are Best for Paleo (in Moderation)?

If you want to include a small amount of fruit in your diet, the key is choosing seasonal, low-fructose, and nutrient-dense options. Some of the best Paleo-approved fruits include:

• Berries: Blueberries, raspberries, blackberries and strawberries are low in sugar and high in antioxidants.
• Avocado: Yes, it’s technically a fruit – and one of the best, thanks to its high healthy fat content and negligible sugar.
• Lemons and limes: Perfect for flavouring meals or making a refreshing water infusion, with minimal sugar.
• Green apples: Lower in sugar than red apples and great for recipes or occasional snacking.
• Olives and tomatoes: Also fruits! These savoury options offer nutrients without feeding sugar cravings.

It's always best to enjoy fruit with a meal, rather than on its own. This slows the absorption of sugars and reduces the likelihood of blood sugar spikes – particularly helpful for those who are insulin resistant or dealing with energy crashes.

How Much Fruit Is Too Much?

There’s no one-size-fits-all answer. Some people thrive with no fruit at all, particularly those using a therapeutic approach to healing autoimmune or metabolic issues. Others, especially athletes or those with higher carb tolerance, can include one to two servings a day with no issues.

As a general rule, if you’re dealing with fat loss plateaus, blood sugar dysregulation, or cravings that don’t seem to quit, reducing fruit – especially tropical varieties like mango, pineapple and banana – can be a powerful lever to pull. Keep a food journal for a week and note how you feel after eating fruit versus meals without it. Your body will give you the best feedback.

What About Dried Fruit and Smoothies?

This is where many people slip up. Dried fruit is extremely concentrated in sugar and easy to overeat. A small handful of dried apricots or medjool dates can contain as much sugar as a chocolate bar. Even though it’s “natural,” it’s still a metabolic stressor when consumed in excess.

Fruit smoothies are another trap. Blending breaks down the fibre and delivers a fast hit of sugar to your bloodstream. Even “green” smoothies can be problematic if they’re based on fruit juice or sweet fruits like banana and mango. A better option would be a vegetable-based green juice or a smoothie made with avocado, coconut milk, leafy greens, and just a few berries.

The Benefits of Going Low-Fructose

Since cutting back on fruit, many people report:

• More stable energy throughout the day
• Reduced cravings for sugar and carbs
• Improved digestion and reduced bloating
• Better fat loss and body composition
• Clearer skin and fewer blood sugar crashes

In essence, fruit can be part of a healthy Paleo lifestyle – but only if it supports your unique goals. If it becomes a substitute for real nourishment or keeps your sweet tooth on high alert, it might be time to rethink your intake.

Final Thoughts

Fruit isn’t the enemy – but it’s also not a free-for-all. As with everything on a Paleo diet, the context matters. Your goals, activity level, insulin sensitivity, and health history all play a role in determining how much fruit works for you.

Start where you are. Swap out the daily fruit smoothie for a protein-rich breakfast. Try going a week without fruit and see how you feel. Then reintroduce your favourites and notice the difference.

🍓 What’s your experience with fruit on a Paleo diet? Have you cut back too, or found a balance that works for you? I’d love to hear your thoughts in the comments!