Papaya (1 Medium (5 1/8 Inches Long X 3 Inches Dia))

Keep the papaya portion modest and avoid eating it by itself; pair it with plain Greek yogurt or cottage cheese for protein.

Add a small serving of nuts such as almonds, walnuts, or pistachios alongside papaya to slow absorption.

Eat papaya after a balanced meal containing non-starchy vegetables, protein, and healthy fats rather than on an empty stomach.

Choose firmer, less-ripe papaya when possible, as very ripe fruit is typically absorbed faster.

Avoid combining papaya with juice, sweetened yogurt, honey, granola, or other sugary foods in the same snack or meal.

Take a 10–20 minute easy walk after eating to help reduce the post-meal rise.