How you rank fruit depends upon the reason you’re eating the fruit and your individual tastes. The four most valuable nutrients in fruits are fiber, vitamin C, carotenoids (e.g. beta carotene), and phytonutrients (health-building substances). Here are our rankings – an overall “Top Ten Fruits” list and our top choices for fiber and vitamin C.
Our top ten ranking of fruits is based upon their content of these nutrients: vitamin C, fiber, carotenoids, calcium, and folic acid. Availability, safety, and versatility also influenced these choices.
- California Avocado
- Papaya
- Guava
- Cantaloupe
- Orange
- Apricots (dried, unsulfured)
- Mango
- Strawberries (organic)
- Kiwi
- Grapefruit (pink or red)
Allergies or illness can make the intestines more sensitive. Some fruits contain sugars that are easily absorbed into the bloodstream, while the sugar in other fruits may ferment and cause gas to build up in the intestines. This is hard on an intestinal lining already irritated by allergens or viruses. The ratio of fructose to glucose in the fruit as well as the fiber content determine how much of the sugar is absorbed. The higher the glucose-to-fructose ratio, the more intestinal-friendly the fruit. The most intestines-friendly fruit, especially if you are suffering from a diarrhea illness, is white grapes since they contain equal amounts of fructose and glucose. The high glucose content helps all the fructose be absorbed so little is left over to ferment into intestinal gas. And, white grape juice contains no sorbitol. Here’s how these fruits rank:
| Most Kind to the Intestines | Least Kind to the Intestines |
|---|---|
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The reason these fruits are less intestinal-friendly is because they have a higher fructose-to -glucose ratio, some contain sorbitol and some fruits have higher levels of fiber. If you are suffering from sluggish bowels or constipation, then use this nutritional quirk to your advantage since juices, such as prune and pear nectar, tend to be laxative in effect.
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