- The journey to gain weight can be as exciting and challenging at the same time.
- Incorporating the right fruits into your diet plays a crucial role in achieving this goal.
- Some fruits, calorie-rich and nutrient-packed, can be used to put on weight.
For some people, gaining weight or building muscle can be challenging. A variety of higher-calorie, nutrient-dense fruits can help you gain weight. Though fruits aren’t usually the first group of foods that comes to mind when trying to bulk up, they can provide the extra calories your body needs to gain weight.
Combining a few fruits into your meals or snacks especially with a protein or fat source can help increase your daily calorie intake and aid to gain weight healthily while ensuring that your blood sugar levels stay constant.
6 fruits that can help you gain weight
Here are 6 healthy and higher-calorie fruits that can help you gain weight:
Bananas
They are an excellent choice if you’re looking to gain weight. They’re not only nutritious but also a great source of carbs and calories. It can be taken alone and can be added to oatmeal or smoothies made with other high-calorie ingredients, such as nut butter or full-fat yoghurt, to help you gain weight.
Avocados
Avocados have high calories and healthy fats, making them an excellent choice for people looking to gain weight. They’re incredibly versatile and can be used in many ways, you can take them alone or try adding them to soups and salads or using them as a spread alongside a protein source like eggs.
Coconut
The fruit is a popular source of calories, as it is high in fat and moderate in carbs. It can be enjoyed in many ways. Try sprinkling shredded coconut onto fruit salad, adding it into stir-fries, or blending it into soups and smoothies to increase the calorie content of your meals and snacks.
Mango
Known for its delicious yet impressive nutrient profile, mango is a good source of calories, mostly from carbs. Mango is delicious on its own but also a great addition to smoothies, salsas, and salads. You can also pair mango with higher-calorie ingredients like nuts or coconut if weight gain is your goal.
Guava
Guava fruit is rich in nutrients and includes natural sugars, vitamins, and dietary fibre. You can consume the entire fruit or blend it into smoothies to increase the amount of calories and nutrients in your diet.
Dates
These are also rich in nutrients and natural sugars. Given that dates are typically sold dried, they have a long shelf life, making them a versatile way to increase your calorie intake. They make a great binder in baked goods or can be enjoyed by themselves. You can also mix dates with milk, yogurt, and your favorite fruits and nuts before a delicious date smoothie.
There are plenty of higher-calorie, nutrient-dense fruits that can support optimal health and help you gain weight. Incorporating a few of the above fruits into your meals or snacks can help increase your daily calorie intake and aid healthy weight gain.
Corroborating the list of fruits that can help one to gain weight, Dr Rajeev Singh, a medical doctor with over seven years of experience, as quoted by PharmEasy, says,
“Gaining weight can be relatively straightforward… Here are some recommended food items you may use. To boost calorie intake in these dietary preferences, consider incorporating soy milk, almond milk, coconut milk, rice milk, nuts, seed butter, tofu, olives, avocado, and vegetable oils into your meals.”