Eating citrus fruits after a meal may not be healthy! Here’s why

Do you eat citrus fruits after a meal? Oranges, lemons, limes, grapefruits, and tangerines are all citrus fruits, known for their characteristic tangy flavour. They are a diverse group of fruits belonging to the Rutaceae family and are high in vitamin C. It is a potent antioxidant that supports the immune system, helps in collagen formation, and aids in the absorption of iron. Even though they are healthy, it’s not good to eat citrus fruits after a meal. Read on to know some of the side effects of eating citrus fruits after lunch.

What are the benefits of citrus fruits?

Citrus fruits contain dietary fiber, so they promote digestive health by preventing constipation and supporting a healthy gut microbiome, says dietician Ekta Singhwal.

Here are some more benefits –

• Potassium in citrus fruits can contribute to maintaining healthy blood pressure levels, reducing the risk of cardiovascular diseases.
• Vitamin C in citrus fruits contribute to skin health by protecting against oxidative stress and promoting collagen synthesis.
• The fiber content in citrus fruits can aid in weight management by promoting a feeling of fullness and regulating appetite.
• Citrus fruits have high water content, contributing to hydration, especially when consumed as whole fruits or in the form of fresh juices.

What are the side effects of eating citrus fruits after a meal?

Eating citrus fruits too close to a meal may lead to problems in some individuals. Here are some side effects –

1. Acidic impact on digestion

Citrus fruits are acidic, and consuming them immediately after lunch can disrupt digestion for some individuals. The acidity may lead to discomfort, indigestion, or heartburn, particularly in those prone to acid reflux.

2. Delayed nutrient absorption

The presence of certain compounds in citrus fruits might hinder the absorption of specific nutrients when consumed directly after a meal. This could affect the bioavailability of essential minerals and vitamins. The compounds in citrus fruits that may impact nutrient absorption include polyphenols, tannins, and oxalates. These compounds, while generally healthy and rich in antioxidants, can form complexes with minerals like calcium and iron, potentially reducing their absorption when consumed in large quantities immediately after a meal. While this effect may not be significant for most people with a balanced diet, those with specific nutritional concerns or deficiencies might want to be mindful of their overall dietary composition and the timing of citrus fruit consumption.

3. Blood sugar fluctuation

While citrus fruits have natural sugars, eating them post-lunch might lead to rapid spikes and subsequent drops in blood sugar levels. This can contribute to feelings of fatigue or cravings for additional snacks, the expert tells Health Shots.

4. Potential weight gain

Citrus fruits, despite their health benefits, contain calories. Consuming them in excess, especially after a meal, may contribute to caloric intake surpassing energy expenditure, potentially leading to weight gain over time.

5. Gastrointestinal discomfort

Some individuals may experience gastrointestinal discomfort, such as bloating or gas, when consuming citrus fruits after a meal, particularly if they have a sensitive digestive system.

6. Interaction with medications

Citrus fruits can interact with certain medications, affecting their absorption or effectiveness, says the expert. Consuming them after lunch without considering potential interactions may impact the intended therapeutic effects of medications.

Citrus fruits, particularly grapefruit, can interact with various medications.

• Medications used to lower cholesterol levels, such as atorvastatin and simvastatin, may have their effectiveness altered when consumed with grapefruit.
• Drugs like nifedipine, felodipine, and amlodipine, used to treat high blood pressure and angina, can be affected by citrus fruits, potentially leading to increased drug levels in the bloodstream.
• Medications like cyclosporine, commonly prescribed after organ transplants, can have their absorption affected.

Incorporating citrus fruits into your diet can provide numerous health benefits, but make sure not to eat them right after a meal. Wait for 30 minutes or an hour and then eat them.