Don’t we all love citrus fruits, such as oranges, grapes, pineapple, and kiwi? These fruits known for their vibrant flavours and refreshing qualities are not only delicious but also packed with essential nutrients. However, you must be cautious while consuming them after your meals as they pose certain side effects and may impact your digestive health. We spoke to our expert Dr Ekta Singhwal, MSc Dietician, Ujala Cygnus Group of Hospitals, who listed the side effects of consuming citrus fruits after meals.
Side Effects Of Consuming Citrus Fruits After Meals
Citrus Fruits and Digestive Enzymes
“Citrus fruits contain high levels of citric acid and ascorbic acid (vitamin C), both of which play vital roles in the body's metabolic processes. However, consuming citrus fruits immediately after a meal can interfere with the activity of digestive enzymes in the stomach, particularly pepsin and gastric amylase, which are responsible for breaking down proteins and carbohydrates, respectively”, said Dr Singhwal.
Acidic Nature and Gastric Distress
One of the primary concerns associated with consuming citrus fruits after a meal is their acidic nature. Citrus fruits have a low pH, which can increase the acidity of the stomach environment when consumed in significant quantities or on a full stomach. Dr Singhwal added, “This increased acidity may exacerbate symptoms of acid reflux, heartburn, bloating, and gastrointestinal discomfort in individuals who are prone to digestive issues.”
Also Read: When Should You Avoid Eating Citrus Fruits? Steps To Take
Delayed Gastric Emptying
Consuming citrus fruits immediately after a meal may also delay gastric emptying, the process by which food is emptied from the stomach into the small intestine for further digestion and absorption. The presence of acidic components in citrus fruits can slow down the digestive process, leading to feelings of fullness, discomfort, and indigestion.
Nutrient Absorption Interference
Another potential side effect of consuming citrus fruits after a meal is interference with nutrient absorption. “The presence of certain compounds in citrus fruits, such as polyphenols and flavonoids, may bind to minerals like iron and calcium, inhibiting their absorption in the gastrointestinal tract”, said Dr Singhwal. This can potentially compromise nutrient utilisation and contribute to deficiencies over time, particularly in individuals with pre-existing nutritional imbalances.
Also Read: Study Finds Eating Two Kiwis A Day Can Boost Vitamin C: No Need For Supplements
Tips for Optimal Citrus Consumption
While consuming citrus fruits after a meal may pose certain risks for digestive health, there are several strategies to mitigate potential side effects and optimise their benefits. Here are some listed by Dr Singhwal:
- Moderation: Consume citrus fruits in moderation and avoid excessive intake, especially immediately after a meal.
- Timing: Allow sufficient time between meals and citrus fruit consumption to minimise interference with digestive processes.
- Pairing: Pair citrus fruits with foods that complement their acidic profile, such as leafy greens or lean proteins, to balance acidity and enhance nutrient absorption.
- Dilution: Dilute citrus juices with water or mix them into smoothies to reduce their acidity and minimise gastric distress.
- Consideration of Individual Sensitivities: Be mindful of personal tolerance levels and adjust citrus fruit consumption accordingly, particularly for individuals with underlying digestive conditions or sensitivities.
Bottomline
Dr Singhwal concluded, “Understanding the impact of citrus fruits on digestive health and implementing mindful consumption practices can help mitigate risks and optimise their benefits. By adding citrus fruits into a balanced diet and paying attention to individual tolerance levels, you can enjoy the nutritional advantages of these vibrant fruits while supporting overall wellness and digestive comfort.”
[Disclaimer: This article contains information provided by an expert and is for informational purposes only. Hence, we advise you to consult your dietician for a dietary plan tailored to your needs and body type.]