Last Updated on 23rd July 2020 by Caroline Haye

Fruit is healthy, but only in moderation

We repeatedly hear that we need to eat more fruit and veg but, if everything I read on the subject of vitiligo (and good health generally) is true, we should minimise sugar intake as much as possible – including fructose. So, is fruit good or bad for vitiligo?

Why veggies are better

Veggies: healthy nutrition & less sugar

Of course fruit is full of healthy vitamins and fibre. It is a much healthier choice of snack or treat than chocolate, cakes, cookies or chips. So please don’t think I am suggesting you might just as well eat a Mars Bar as an apple. But many of the most tempting fruits contain surprisingly high levels of sugar. So it is not as wise as you might think to knock back too many banana and mixed berry smoothies. A cucumber, kale, avocado and carrot shake will give you even greater nutrition and only a fraction of the sugar.

Why is sugar a problem?

It is no secret that excessive sugar consumption has led to an epidemic of obesity and diabetes in the western world. But there are other risk factors to eating too much sugar and scientists are only now beginning to investigate some of these. One of them is the knock-on effect of sugar-related changes to intestinal flora and this is becoming a hot topic for research. Most of us are aware that fungal overgrowth (Candida, for example) and other imbalances in the bacteria of the gut can cause a variety of unpleasant intestinal conditions and related symptoms. But they may also lead to a broader range of chronic health problems, including autoimmune conditions like vitiligo. This medical article explores the subject in some depth. And researchers are currently carrying out some specific research into The Gut and Skin Microbiome in Vitiligo Disease Progression at Northwestern University in Chicago.

Some fruits could actually trigger pigment loss

Blueberries contain a skin-lightening phenol



High sugar content is not the only reason for avoiding certain fruits. Blueberries and pears, for example, also contain high levels of natural hydroquinone, a type of phenol which is a depigmentation agent. So I would not recommend eating these on a regular basis if you are trying to reverse your vitiligo.

So what should I eat to improve my vitiligo?

There is no definitive guide to eating for skin health and no absolute consensus on which foods help to repigment vitiligo. However, common sense, anecdotal evidence and the opinion of the majority of experts strongly suggests following these general eating tips as far as possible:

Example of a nutrient-rich flexitarian meal

Avoid sugar and highly processed foods

Choose vegetables as the mainstay of your diet (flexitarian – style of eating)

Get plenty of variety of veggies, but especially greens

Add unprocessed meats and other protein-rich foods in moderation

Include unprocessed fruits in moderation

Eat fresh, local (preferably organic) whenever you can

Drink plenty of water (filtered is best)

Opt for vegetable juices instead of fruit juices

Reduce tea and coffee in favour of herbal teas

Add nutritional supplementation known to help vitiligo as necessary

For more information on the importance of eating vegetables see Is A Healthy Balanced Diet Enough For Vitiligo?

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