Diced Papaya (1 piece)

Keep the papaya portion smaller and measure it (for example, start with about 1/2 cup diced) rather than eating it alone in a large bowl.

Eat papaya after or alongside a balanced meal instead of on an empty stomach.

Pair the papaya with protein and fat, such as plain Greek yogurt, cottage cheese, eggs, tofu, or a small handful of almonds or walnuts.

Add soluble fiber alongside it, such as chia seeds or ground flaxseed mixed into plain yogurt, then have the papaya with it.

Choose papaya that is ripe but not overly soft or very sweet, and avoid adding honey, sugar, juice, or sweetened toppings.

Take a gentle 10–20 minute walk after eating, if this is safe and appropriate for you.