I can’t tell you how many times I’ve heard women say things like,

“Fruit has too much sugar.”
“Too much fruit makes you fat.”
“I was told to avoid grapes. They’re basically lollies.”

Honestly? It breaks my heart a little every time. 💔

Because somewhere along the way, diet culture managed to take one of the most natural, nourishing foods on the planet and turn it into something we’re afraid of.

Let’s set the record straight.

Fruit isn’t the problem. Fear is.

Fruit has been part of the human diet for thousands of years. It’s rich in fibre, vitamins, minerals, antioxidants and natural carbohydrates that fuel our brain and body.

The sugar in fruit is not the same as added sugar in ultra-processed foods. Yes, fruit contains natural sugar, fructose and glucose (the body's natural fuel) but it’s wrapped in a matrix of goodness that slows absorption, supports digestion and provides long-lasting energy.

While some foods can lead to quick energy spikes and crashes, fruit offers a steadier, more nourishing source of fuel that works with your body’s natural rhythms.

So where did the fear come from?

Let’s be real: we’ve been bombarded with conflicting messages for years. From low-carb trends to influencers declaring war on anything ‘high sugar,’ fruit somehow ended up in the same basket as soft drinks and jelly snakes (which, by the way, can have their moment too!).

Add in a sprinkle of wellness culture, a dash of perfectionism and it’s no wonder women feel unsure about eating an apple.

But here’s what I know from science and from the women I work with every day: when we let go of unnecessary food rules and reintroduce fruit into our diets, we experience better energy, digestion, satisfaction, and… joy.

Yes, food is meant to be enjoyed too!

Fruit in perimenopause: your body actually needs it

During perimenopause and menopause, your body’s needs shift. You might feel more tired, have more cravings and struggle with mood or sleep.

Fruit can actually help support those things.

🍌 The fibre supports digestion and helps keep you full
🍓 The antioxidants reduce inflammation and support hormone balance
🍎 The natural sugars, paired with protein or healthy fats, gives you stable energy
🥝 Certain fruits like kiwifruit can even support regularity and sleep quality!

How to include fruit without the stress

You don’t need to overthink it. Try this instead:

✅ Add berries or banana to your oats or protein smoothie
✅ Pair apple slices with nut butter as an easy snack
✅ Include fruit in savoury meals, grapes in a salad, grilled peach with chicken, mango in a rice bowl
✅ Keep frozen fruit on hand for convenience (it’s just as nutritious as fresh!)

And remember, fruit doesn’t need to be earned or restricted. You’re allowed to enjoy it simply because you like it.

Final thoughts: It’s time to reclaim your sweet tooth

If you’ve been avoiding fruit because of something you read or heard years ago, you’re not alone. But here’s your gentle reminder: your body knows what it needs. And fruit might just be part of that puzzle.

So, let’s stop demonising apples and bananas and start tuning into what fuels us, body, mind and mood.

💬 Want help finding what works for your body?
Let’s chat. Book a free discovery call today.