Eating a lot of fruits and vegetables can be bad?

Although fruits and vegetables are essential foods for the body to function optimally, when they are consumed in excess, some complications can appear. Discover them below.

Last update: September 02, 2021

While most people associate vegetables with healthy foods for the body, there are those who wonder if eating a lot of fruits and vegetables could be bad or have consequences. What do we know about it?

The truth is that, like all natural food, they are loaded with nutrients that the body needs every day. But it is also true that eating more than you should over time can lead to complications. Read on and discover the implications.

How many fruits and vegetables should you eat?

On the one hand, one of the great problems of today's society is that the recommended servings of these foods are not consumed. However, it may happen that some people exceed this indication and eat many more fruits and vegetables.

For example, those who restrict other products or people who practice vegetarianism or veganism without being advised by a professional, run the risk of overdoing it.

To be clear, entities such as the World Health Organization (WHO) recommend including at least 400 grams between fruits and vegetables. Its equivalent would be 5 servings throughout the day.

Of course, if more than this amount is ingested occasionally, it will not affect your health. However, some problems will appear when there is an excess of several days or a sudden daily increase that unbalances the body's functioning.

When would there be an excess of fruits and vegetables?

While there is no set maximum, It could be considered that this amount will depend on the person. For example, if someone is not used to eating these foods on a daily basis, it is likely that with 6 servings a day they will begin to notice some manifestations.

On the other hand, a person who does tend to consume 400 grams a day, but takes 9 servings suddenly, may begin to feel discomfort. Anyway, the limit is relative.

People accustomed to vegetarian or vegan diets tolerate more servings of fruits and vegetables per day.

The risks of eating a lot of fruits and vegetables

Now, to answer this specific question, we will tell you what are the consequences of eating a lot of fruits and vegetables.

There may be an excess of sugars

Among the components of fruits is fructose. This substance is the natural sugar in the product and is responsible for giving this food group its flavor.

When fruits are eaten in moderate amounts, the nutrient does not cause blood sugar to rise. However, if ingested in quantity, it can impact blood glucose. With this, alterations in insulin secretion.

As an example, concentrated juice preparations can be mentioned. Thus, to make an orange juice it is common for people to use 3 or more fruits in just 1 glass. The problem in these cases would be that fiber is not used and fructose is concentrated. Of course, for there to be excess sugar in the blood, you have to consume several fruits a day and on multiple occasions.

May increase triglycerides

Another consequence of excess fructose is that, after what the body tolerates is metabolized, there is still a surplus to digest. So that, what cannot be used as energy, stimulates the production of fats.

In relation to this issue, various studies indicate what are the consequences of excess fructose. But above all, they indicate that that which is added to processed foods is associated with the following health problems:

  • Elevation of blood pressure.
  • Increased triglycerides.
  • Increase in bad cholesterol (LDL).
  • Generation of fatty liver.

It would cause digestive upset

Although fiber is an essential component to regulate the digestive system, when there is an excess, discomfort may appear. Thus, flatulence and bloating are common if you eat foods rich in fiber, such as vegetables and fruits.

In relation to this, depending on the amount of gases that are generated, significant discomfort and pain due to meteorism may appear. This manifests itself because flatus accumulates in the gastrointestinal tract.

In relation to this issue, various studies show that if normal intake values ​​are exceeded, the following problems will also be present:

  • Diarrhea or loose stools
  • Intestinal obstruction, if enough water is not consumed.
  • Intestinal cramps

It would decrease the absorption of some minerals

Related to the above, excess fiber can drag certain nutrients out of the digestive tract. For this reason, the effect would be antinutritive in minerals such as zinc, calcium, iron and copper.

What happens is that the fiber from this food group binds to the micronutrients and forms insoluble compounds, which end up being eliminated with the feces. This is one of the risks of abusing dietary fiber.

Fiber in excess increases the production of intestinal gas, with the consequent abdominal pain.

Can eating a lot of fruits and vegetables have risks?

Fruits and vegetables are nutrient-dense foods that the body needs to function optimally. However, if they are consumed in excess they can generate imbalances and have a negative impact.

Intestinal discomfort and loose stools are the first symptoms to appear. Also, this can lead to sudden rises in blood glucose. If this occurs over time, a chronic inflammatory state could develop.

In any case, to avoid these problems, it is advisable to eat 5 servings a day of these foods, which is equivalent to 2 or 3 pieces of fruit and 1 or 2 raw or cooked vegetable dishes per day. Keep in mind that if you follow this recommendation and have a diet according to your needs, your body will be in balance.