Autoimmune Friendly Fruits



Autoimmune Friendly Fruits


Autoimmune friendly fruits or any other fruits contain antioxidants, water and many essential nutrients including Vitamin C, folate (folic acid) and potassium. Vitamin C is necessary for the growth and repair of all your body’s tissues.

Whole fruits are also an excellent source of fibre, which prevents constipation, improves bowel motility and supports the friendly bacteria in your gut, that are so crucial to our immune functioning.

What’s more, fibre in fruits actually slow the digestion and absorption of sugar, improving overall blood sugar control.


How much fruit should I eat per day?

Dainora, autoimmune nutritionist, recommends  to not overdo fruit for autoimmune disease people.

To keep daily fructose intake reasonable, try to stick to a max of 2-3 servings of fruit depending on the fructose content of a particular fruit. Limit fructose between 10-20 grams per day.  This keeps blood sugar levels stable and also helps you avoid taking in too much fructose, which can be irritating for the gut.


What is a serve of fruit?

A standard serve is about 150g or:

  • Large fresh fruit – half grapefruit, 1 slice of papaya, 1 slice of melon
  • 1 medium-sized fruit – apple, banana, orange, pear or nectarine
  • 2 small-sized fresh fruit – apricots, kiwi fruits or plums
  • 1 cup diced fruit or berries
  • 30g dried fruit – 1 heaped tablespoon of raisins, currants or sultanas, 1 tablespoon of mixed fruit, 2 figs, 3 prunes or 1 handful of dried banana chips

Note: Dried fruit can be high in sugar and it is not recommended while following the autoimmune protocol.


Which autoimmune friendly fruits can I eat following the Autoimmune Protocol?

The AIP (autoimmune protocol) is an elimination diet, so it involves not eating certain types of food for several weeks at a time and carefully noting any effects on health.

While fruit can have a lot of sugar, there is no reason to avoid all fruits completely. However, some people do feel better when avoid autoimmune friendly fruits completely or do have more than recommended servings while follows the AIP diet.

The best option would be to choose low sugar fruits such:

  • Blackberry
  • Blueberry
  • Coconut
  • Cranberry
  • Raspberry
  • Olive
  • Avocado


Here are some other fruits to consider:

  • Apples
  • Apricot
  • Bananas
  • Cantaloupe
  • Cherries
  • Dates
  • Figs
  • Grapefruit
  • Grapes
  • Guava
  • Honeydew
  • Melon
  • Kiwi
  • Lemon
  • Lime
  • Lychee
  • Mango
  • Nectarines
  • Oranges
  • Papaya
  • Passion Fruit
  • Peaches
  • Pears
  • Persimmon
  • Pineapple
  • Plums
  • Pomegranates
  • Rhubarb
  • Star Fruit
  • Strawberry
  • Tangerine
  • Watermelon

NOTE: Cape Gooseberries, Garden Huckleberries, and Goji Berries are Nightshades and are Not recommended fruits for AIP.


The bottom line

Even though fruits are allowed, some people have GI symptoms when eating fruits. This is usually a sign that dysbiosis, or an imbalance in gut flora is present. In this case, people might react to fruits high in FODMAPs like:

  • Apples
  • Pears
  • Mangoes
  • Cherries
  • Figs
  • Pears
  • Watermelon
  • Dried fruit


Some people also have fructose malabsorption, which would mean that they don’t tolerate any foods with a high fructose content.

If you don’t tolerate fruit for a reason and it is not an allergy, I would suggest finding a nutritionist or contact me and getting tested for gut pathogens which could be contributing to your symptoms.



If you’ve found this article useful, and perhaps you need further in-depth professional advice, then please call on 07510911068 or fill in the contact form to book an appointment today.


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