Mixed fruits (1 piece)

Keep the fruit portion modest, such as about 1 cup total, and avoid adding juice, syrup, honey, or dried fruit.

Choose mixes centered on berries, apple, pear, orange, kiwi, or cherries rather than higher-sugar fruit options.

Pair fruit with plain Greek yogurt, cottage cheese, eggs, or a small handful of nuts to slow absorption.

Eat mixed fruit as part of or immediately after a balanced meal rather than by itself on an empty stomach.

Include fiber-rich additions such as chia seeds, ground flaxseed, or unsweetened coconut.

Take a 10–15 minute easy walk after eating to help reduce the rise.