What Happens to People Who Don't Eat Fruits and Vegetables?

December 5, 2025 •

5 min read

According to the World Health Organization, insufficient fruit and vegetable intake causes an estimated 2.8 million deaths globally each year. This stark statistic highlights the critical importance of these food groups, but what happens to people who don't eat fruits and vegetables and deprive their bodies of these essential nutrients?

Quick Summary

Avoiding fruits and vegetables leads to severe nutrient deficiencies, weakened immune function, digestive problems, and an increased risk of chronic diseases like heart disease and cancer. A diet lacking in produce also impacts energy levels, mood, and overall well-being. Variety is key to mitigating these health risks.

Key Points

Nutrient Deficiencies: Avoiding fruits and vegetables leads to severe deficiencies in essential vitamins (like C, A, and K) and minerals (like potassium), increasing the risk of diseases such as scurvy and night blindness.
Digestive Problems: A lack of dietary fiber, abundant in produce, causes irregular bowel movements, constipation, and overall poor digestive health.
Weakened Immune System: Insufficient intake of antioxidants and key vitamins impairs the body's immune response, making individuals more susceptible to illness and infection.
Increased Chronic Disease Risk: A diet low in produce is linked to a higher risk of developing chronic conditions, including cardiovascular disease, certain cancers, and type 2 diabetes.
Fatigue and Low Energy: The absence of vital nutrients and complex carbohydrates can lead to persistent fatigue, sluggishness, and poor concentration.
Negative Mood and Mental Health: Studies show a correlation between low fruit and vegetable intake and poorer mental health, including increased stress, anxiety, and depression.

A diet lacking in fruits and vegetables can have severe and wide-ranging consequences for the human body. These food groups are packed with essential vitamins, minerals, fiber, and antioxidants that are vital for proper bodily function and disease prevention. The absence of this foundational nutrition can lead to a cascade of health issues, impacting everything from your gut health to your long-term risk for chronic illnesses.

The Immediate Impact: Digestive and Energy Problems

One of the first and most noticeable effects of a produce-deficient diet is on the digestive system. Without enough fiber from fruits and vegetables, the body struggles to maintain regular bowel movements, leading to constipation and other gastrointestinal distress. Fiber adds bulk to stool, which helps it pass more easily through the intestines. Over time, this poor gut function can affect nutrient absorption and overall digestive health.

Simultaneously, a diet low in fruits and vegetables often leaves individuals feeling chronically fatigued and sluggish. This is because produce provides key vitamins and complex carbohydrates that the body uses for energy production. When these fuel sources are absent, the body is forced to rely on less efficient energy pathways, leading to energy crashes and a general lack of vitality. The high water content in many fruits and vegetables also contributes to overall hydration; without it, individuals may need to consume significantly more fluids from other sources to stay properly hydrated.

Long-Term Health Consequences

Over a longer period, the absence of fruits and vegetables escalates into more serious and potentially life-threatening conditions. The body's weakened state makes it more susceptible to a host of diseases.

Weakened Immune System

Antioxidants and vitamins, particularly vitamins A and C, are crucial for a robust immune system. Without these protective compounds from fruits and vegetables, the body's ability to fight off infections and illnesses is significantly compromised. This can result in more frequent colds, longer recovery times, and an increased risk of severe infections.

Increased Risk of Chronic Diseases

A consistently low intake of fruits and vegetables is strongly associated with a higher risk of developing several chronic diseases. These include:

Cardiovascular Disease and Stroke: Produce helps regulate blood pressure and cholesterol levels. Without this benefit, the risk of heart disease and stroke rises significantly.
Type 2 Diabetes: High fiber intake helps regulate blood sugar. A diet low in produce can disrupt blood sugar balance, increasing the risk of type 2 diabetes.
Certain Cancers: Antioxidants and phytochemicals in fruits and vegetables protect against cellular damage. Research suggests that a produce-rich diet can lower the risk of certain cancers, such as lung, colon, and breast cancer.
Obesity: Fruits and vegetables are low in calories and fat, yet high in fiber and water, promoting satiety. Replacing them with energy-dense, high-fat foods can lead to unintentional weight gain.

Vitamin and Mineral Deficiencies

Nutrient deficiencies are a direct and dangerous result of avoiding fruits and vegetables. These can lead to specific diseases and widespread health problems.

Scurvy: A severe vitamin C deficiency, historically common among sailors, causes fatigue, muscle pain, bleeding gums, and bruising.
Night Blindness: An inadequate intake of vitamin A, found in carrots and leafy greens, can impair vision, particularly in low light.
Osteoporosis: Minerals like calcium and potassium, essential for bone health, are often lacking without sufficient produce, increasing the risk of osteoporosis.

Comparison of Diets: With vs. Without Fruits and Vegetables


Health Aspect	Diet Rich in Fruits and Vegetables	Diet Lacking in Fruits and Vegetables
Digestive Health	Promotes regular bowel movements, healthy gut flora, and efficient nutrient absorption due to high fiber content.	Leads to constipation, irregular bowel movements, and potential malabsorption due to lack of fiber.
Immune Function	Strong, supported by vitamins C and A and antioxidants, enabling the body to fight off illness effectively.	Weakened and compromised, making the individual more susceptible to frequent colds and infections.
Energy Levels	Sustained and balanced throughout the day due to complex carbohydrates and essential nutrients.	Frequent energy crashes, lethargy, and a feeling of constant fatigue due to poor fueling.
Heart Health	Reduced risk of cardiovascular disease, stroke, and high blood pressure due to high potassium and fiber.	Increased risk of heart disease, stroke, and high blood pressure.
Weight Management	Easier to maintain a healthy weight due to low energy density and high satiety from fiber and water.	Potential for unintentional weight gain as higher-calorie, less satiating foods are consumed instead.
Skin Appearance	Brighter, healthier-looking skin due to a consistent supply of skin-promoting nutrients and antioxidants.	Dull, dry, or problematic skin and poor wound healing.
Mental Health	Associated with lower stress, reduced risk of depression and anxiety.	Linked to increased mood swings, higher stress levels, and poorer mental health outcomes.

A Lifelong Impact on Well-Being

The consequences for those who don't eat fruits and vegetables extend beyond specific illnesses to a lower overall quality of life. The nutrient deficiencies affect not only physical health but also cognitive and mental well-being. A lack of variety in the diet, which is inherent in avoiding produce, is also a problem. A variety of fruits and vegetables, often described as “eating the rainbow,” provides a wider spectrum of beneficial plant compounds that work synergistically to support health. Relying on a restricted, non-produce diet means missing out on this vital diversity.

There are numerous ways to incorporate more produce into your diet, even for those who find it challenging. Adding spinach to smoothies, making vegetable-rich soups and sauces, and snacking on fresh or dried fruits are all simple steps. Opting for frozen or canned options can also be a convenient and cost-effective way to meet nutritional needs. A healthy diet should be a balanced one, and excluding an entire food group is detrimental to long-term health.

Conclusion

Ignoring the nutritional power of fruits and vegetables comes at a significant cost to your health. The effects range from bothersome but manageable issues like fatigue and digestive problems to severe, life-shortening chronic diseases. A diet rich in a variety of produce is a cornerstone of good health, supporting everything from a strong immune system to heart health and mental well-being. For anyone looking to improve their health, the path forward is clear: make fruits and vegetables a priority on your plate every day. For additional resources and to find a registered dietitian, you can visit the Academy of Nutrition and Dietetics at https://www.eatright.org/ for expert guidance.

Frequently Asked Questions

The timeline varies, but initial symptoms like fatigue and constipation can appear within weeks. Severe deficiencies, such as scurvy, develop over months of inadequate intake. The risk of chronic diseases builds up over many years.

No, supplements are not a complete replacement. While they can address specific nutrient gaps, they lack the synergistic combination of fiber, antioxidants, and phytochemicals found naturally in whole produce. Research shows nutrients are more beneficial when consumed from whole foods.

No, a variety of produce is essential. Different fruits and vegetables contain unique combinations of vitamins and plant chemicals. A varied, colorful diet ensures you receive a wide spectrum of nutrients, which is more beneficial than relying on a single source.

It is possible. Fruits and vegetables are low in calories and high in fiber, which promotes feelings of fullness. Replacing them with high-calorie, low-fiber processed foods can easily lead to unintentional weight gain.

Yes, frozen and canned fruits and vegetables are often just as nutritious as fresh, as they are processed quickly after harvest to lock in nutrients. When choosing canned options, it's best to look for low-sodium vegetables and fruit packed in water or their own juice to avoid excessive added sugar.

While recommendations vary slightly by organization and country, a common guideline is to consume at least five servings of fruits and vegetables per day. This can be broken down into approximately two servings of fruit and three of vegetables.

Start with breakfast by adding fruit to cereal or a smoothie. Incorporate extra vegetables into existing meals like pasta sauce, soups, and sandwiches. Make snacking on fruits and pre-cut vegetables more accessible by keeping them visible in your kitchen.