Understanding the Thermic Effect: Which fruit increases body heat?

October 23, 2025 •

4 min read

According to a study published in the Journal of Metabolism, certain foods, including fruit, can enhance your body's thermogenesis, the process of heat production. Understanding which fruit increases body heat can help you tailor your diet to your body's needs, whether for comfort in colder weather or to aid metabolic processes.

Quick Summary

The concept of 'warming' fruits is tied to the energy expended during digestion, known as the thermic effect of food, and traditional medicine beliefs. High-calorie, high-sugar fruits like ripe mangoes, dates, and bananas are often perceived as warming, while water-rich fruits have a cooling effect. The impact on core temperature is minor but can be leveraged for dietary preferences.

Key Points

Thermogenic Effect: Digesting any food generates heat, but high-calorie, high-sugar fruits like ripe mangoes and dates can have a more noticeable, albeit small, thermogenic effect.
Traditional Beliefs: Concepts of 'heating' and 'cooling' foods are prominent in traditional medicine, linking food properties like sweetness and caloric density to perceived effects on body temperature.
Warming Fruit Examples: Ripe mangoes, dates, ripe bananas, and durian are often cited as warming fruits, prized in colder seasons for their concentrated energy.
Cooling Fruit Examples: High-water-content fruits such as watermelon, cucumber, and citrus varieties are excellent for hydration and help naturally cool the body.
Dietary Balance: Balancing warming and cooling fruits according to the season or your body's needs is a key aspect of mindful eating and a balanced, nutritious diet.
Metabolic Impact: The energy expended to break down high-sugar fruits contributes to a feeling of warmth, while water-rich fruits support hydration and temperature regulation without increasing metabolic heat.

The Science Behind Thermogenesis: How Food Warms the Body

The idea that certain foods can make you feel warmer is rooted in a physiological process known as the Thermic Effect of Food (TEF), also called diet-induced thermogenesis (DIT). When you eat, your body expends energy to digest, absorb, and metabolize the nutrients. This process generates heat, causing a slight increase in body temperature. The magnitude of this effect varies depending on the type of food consumed. Macronutrients are digested differently:

Protein: Has the highest thermic effect, using up to 20–30% of its energy content for digestion.
Carbohydrates: The body uses about 5–10% of their energy to process them.
Fats: Have the lowest thermic effect, at around 0–3% of their energy content.

For fruits, the effect is primarily driven by their carbohydrate (sugar) content. Fruits with higher sugar density, such as ripe tropical fruits, require more metabolic activity for processing than water-rich fruits, leading to a more noticeable warming sensation.

Fruits Considered 'Heating' by Traditional Medicine

In many traditional medicine systems, including Ayurveda and Traditional Chinese Medicine, foods are classified based on their perceived thermal properties, with some being 'heating' and others 'cooling'. While not based on modern, evidence-based science, these classifications are often linked to a food's effects on the body's digestive and metabolic processes. Fruits traditionally considered warming often have a high sugar content or a higher energy density.

Ripe Mangoes: Often called the 'king of fruits', ripe mangoes are associated with increasing body heat in traditional medicine, sometimes linked to causing a temporary rise in body temperature or even skin irritation in some individuals when consumed in large quantities.
Dates: These dried fruits are very high in natural sugars and calories. In colder climates, they are often consumed for their perceived warming and energy-boosting properties.
Bananas: As a good source of carbohydrates, bananas provide energy that can make you feel warmer. They also contain magnesium and B vitamins, which support the thyroid and adrenal glands that regulate body temperature.
Durian: This tropical fruit is known for its high-calorie density and is traditionally considered highly 'heaty'. Some believe excessive consumption can raise body temperature.
Lychee: Another tropical fruit, lychees are also categorized as having a 'heating' effect in some traditional systems due to their sweet, high-sugar content.

The Counterpart: Fruits with 'Cooling' Effects

For a balanced perspective, it's important to recognize the fruits known for their 'cooling' properties. These are typically high in water content and can help with hydration and feeling refreshed, particularly in warmer weather. The high water content means less metabolic energy is needed for digestion.

Watermelon: Composed of over 90% water, it's one of the best fruits for hydration and cooling the body.
Cucumbers: Although technically a fruit, cucumbers are known for their high water and fiber content, providing a significant cooling effect.
Citrus Fruits: Oranges, lemons, and grapefruits contain high levels of Vitamin C and antioxidants. They aid digestion, which requires less energy and has a cooling effect.
Berries: Strawberries, blueberries, and raspberries have high water content and are also rich in antioxidants, contributing to a cooling sensation.

A Comparison: Warming vs. Cooling Fruits


Feature	Warming Fruits (e.g., Ripe Mango, Dates)	Cooling Fruits (e.g., Watermelon, Berries)
Primary Property	High in natural sugars, calories, and energy density.	High in water content and often rich in Vitamin C.
Thermic Effect	Potentially higher due to more complex metabolic processing.	Lower, requiring less metabolic effort for digestion.
Seasonality Preference	Often favored in colder climates or seasons.	Favored in hotter climates for hydration.
Traditional Beliefs	Considered 'heaty' and energy-giving.	Seen as refreshing and balancing.
Metabolic Impact	Requires more energy for breakdown, creating more heat.	Supports hydration, helping regulate body temperature.

Incorporating Warming and Cooling Fruits into Your Diet

For a balanced diet, it's wise to consider the properties of fruits in different contexts. In the winter, including more 'warming' fruits like ripe bananas or dates can provide an energy boost and a feeling of warmth. During the summer, prioritizing water-rich 'cooling' fruits like watermelon, cucumber, and citrus varieties can help you stay hydrated and refreshed.

Winter Warmer: Add chopped dates and walnuts to your oatmeal or enjoy a smoothie with bananas and almond milk for a warming, energy-dense meal.
Summer Refresher: Make a fruit salad with berries and melon, or add cucumber and mint to your water for a cooling and hydrating beverage.
Digestive Harmony: If you feel 'heated' after a large meal, a small portion of a cooling fruit can help balance the thermic effect of high-protein or fatty foods.

Conclusion: A Holistic View of a Nutritious Diet

The impact of fruit on your body's temperature is a fascinating topic that blends traditional knowledge with scientific understanding of metabolism. While no fruit will drastically alter your core temperature, the subtle effects of thermogenesis can be a useful consideration for planning your diet, especially when adapting to different climates or seasons. Ultimately, the best approach is a balanced diet that includes a variety of fruits, each contributing its unique profile of vitamins, minerals, and antioxidants to support overall health. Consulting with a healthcare professional or nutritionist can provide personalized guidance for your specific needs, particularly concerning diet and thermogenesis.

Reference

For more information on the intricate mechanisms of dietary thermogenesis and its impact on metabolism, a comprehensive resource is the study titled Precision Nutrition to Activate Thermogenesis as a ....

Frequently Asked Questions

No, the effect is generally very slight. While digesting food (including fruit) generates a small amount of heat, known as thermogenesis, it is unlikely to cause a significant or uncomfortable temperature increase.

The concepts are rooted in traditional medicine, like Ayurveda, and are not strictly scientific in a modern sense. The perceived effects are often related to a food's nutritional properties, such as sugar and water content, and the energy required for digestion.

In traditional systems, tropical fruits with high sugar and calorie content are often perceived as most 'heating'. Examples include ripe mangoes, durian, and lychee.

While unlikely to cause serious issues, some traditional beliefs suggest that excessive consumption of high-sugar or 'heaty' fruits can lead to mild stomach irritation or acne in some individuals, especially if their diet is not balanced.

TEF is the energy expended by your body to digest, absorb, and metabolize food. It contributes to body heat, with different macronutrients requiring varying amounts of energy to process.

Bananas are rich in magnesium and B vitamins, which support the function of the thyroid and adrenal glands that play a vital role in regulating body temperature. This metabolic support contributes to their perceived warming effect.

Fruits with high water content, such as watermelon, cucumber, citrus fruits (oranges, lemons), and berries, are excellent choices for hydration and promoting a cooling effect on the body.