Last Updated on 15th September 2023 by Caroline Haye
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
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
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:
- 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?
9 thoughts on “Is fruit good or bad for vitiligo?”
Yes, better keep away from sugar as much as possible. Pity about the delicious bluberries, though … The intestinal flora is mentioned as a “new” internal organ, e.g. because of its important cooperation with the brain. Probiotics and prebiotics seem to be today’s hot concepts. I’m eating kimchi and yoghurt, veggies and fish, and I drink kombucha and lace my water with som apple cider vinegar. Fermented food and fibres — all for the benefit of the good bacteria in our bellies, and to prevent leaking gut. And hopefully to manage the vitiligo. 🙂
All the best to you Caroline, from a snowy white and wintry Swedish west coast
Gösta
Thanks, Gosta – the snow we had here last week has just melted. I bet it’s beautiful where you live 🙂
On the subject of fruits, I do miss blueberry muffins! But luckily I like raspberries better still and often include a few in a paleo-style muffin made with coconut flour and coconut nectar instead of sugar.
You are absolutely right about the whole area of intestinal flora being a hot topic. I read somewhere that we actually know far less about the countless organisms that inhabit our own gut than we do about the animals that inhabit our planet! It is virtually an untapped area of research but is suddenly getting quite a lot of attention.
Hi
Thank you for this article. You gave such great information about Vitiligo .This is an informative blog for everyone.
Keep up the work! All the best!
So glad I read your article on the fruit. I have been eating quite a lot of blueberries, blackberries and strawberries lately. Might be the reason my skin is itching again. Thank you so much for keeping us Vitiligo sufferers informed.
So glad you found this information helpful, Melanie. Yes – berries could well be causing your skin to itch. The depigmenting effects are, I think, confined to blueberries but some people are also intolerant or even allergic to strawberries. And blackberries can also cause allergic reactions in some people. So it will be interesting to see what happens if you stop eating these for a while. Do let us know if you get a chance 🙂
Thank you for this article. You have shared very precious information about Vitiligo .I want to ask a question. Is honey is good to eat in vitiligo.
Honey does have a lot of health benefits, as long as it is a good quality product (like manuka, for example). It contains antioxidants and can help control histamine. However, it is high in sugar. And this could be a problem if you have an imbalance of gut flora (as many people with vitiligo evidently do). Eating too much sugar of any kind can contribute to an overgrowth of harmful intestinal bacteria which can impair your nutritional absorption. So, on balance, I think that, although honey is a healthier alternative to refined sugar, it is best to keep your consumption to a moderate level.
Thanks for your quick response. I will manage honey intake according to your advise.
You are very welcome!