What will happen if you are not eating fruits and vegetables?

January 5, 2026 •

3 min read

According to the World Health Organization, inadequate fruit and vegetable consumption is a leading risk factor for premature death worldwide, affecting millions annually. If you are not eating fruits and vegetables, your body and long-term health are put at significant risk.

Quick Summary

A diet lacking in fruits and vegetables can cause severe nutrient deficiencies, digestive distress, and a weakened immune system. It significantly increases the risk of developing chronic illnesses like heart disease, type 2 diabetes, and certain cancers due to a deficit of essential vitamins, minerals, fiber, and antioxidants.

Key Points

Nutrient Deficiencies: Avoiding fruits and vegetables leads to severe deficiencies in essential vitamins (like A, C, K) and minerals, which can cause serious health problems such as scurvy and night blindness.
Digestive Problems: Lack of dietary fiber from produce can cause chronic constipation, bloating, and other gastrointestinal issues.
Increased Risk of Chronic Diseases: A diet low in produce is linked to a higher risk of developing cardiovascular disease, stroke, certain cancers, and type 2 diabetes.
Weakened Immune System: Essential vitamins and antioxidants from produce strengthen the immune system, so a lack thereof makes you more susceptible to infections.
Low Energy and Fatigue: The absence of sustained energy from complex carbohydrates and minerals in produce can lead to constant feelings of tiredness and sluggishness.
Poor Skin and Vision Health: Insufficient intake of vitamins A and C, along with antioxidants, can cause dull skin, premature aging, and vision problems.
Mental Health Impacts: Deficiencies in certain nutrients, like vitamin B6 and folate, can be associated with low mood and increased irritability.
Weight Gain: Removing low-calorie, high-fiber produce often leads to higher consumption of calorie-dense, processed foods, contributing to weight gain and obesity.

The Immediate and Short-Term Effects of Avoiding Produce

Cutting fruits and vegetables from your diet quickly impacts health. Digestive issues like constipation and bloating arise due to lack of fiber, crucial for regular bowel movements. Dehydration can also occur from the absence of water-rich produce, causing fatigue and muscle cramps. Energy levels can drop as the body misses out on complex carbohydrates, vitamins, and minerals that aid in energy conversion. This can lead to blood sugar fluctuations, fatigue, and difficulty concentrating. A lack of certain nutrients like vitamin B6 and folic acid may also impact mood.

The Long-Term Consequences: An Increased Risk of Chronic Disease

In the long term, avoiding fruits and vegetables leads to severe nutrient deficits, weakening the body and increasing the risk of chronic diseases. Studies highlight a clear link between low produce intake and long-term health problems.

Cardiovascular Disease and Stroke

Fruits and vegetables provide essential nutrients like potassium, fiber, and antioxidants that support heart health. Potassium helps regulate blood pressure, and fiber lowers cholesterol. Low produce intake, often alongside high unhealthy fat consumption, raises blood pressure and cholesterol, increasing the risk of cardiovascular issues. Inadequate intake may contribute to millions of cardiovascular deaths yearly.

Type 2 Diabetes

Fiber and the low glycemic load of many fruits and vegetables help manage blood sugar. Their absence, often replaced by processed sugary foods, raises the risk of insulin resistance and type 2 diabetes. Consuming whole fruits and leafy greens is linked to a lower risk of this condition.

Cancer

Antioxidants and phytochemicals in produce protect against cell damage and inflammation, potentially reducing cancer risk. A diet low in produce and high in processed foods increases oxidative stress. While some cancer studies are mixed, evidence suggests certain vegetables and fruits protect against specific cancers, particularly of the mouth, throat, and lung. Higher intake of cruciferous vegetables is strongly linked to reduced cancer risk.

Weakened Immune System and Nutrient Deficiencies

Without vitamins A, C, and E, the immune system is compromised. Vitamin C deficiency can cause scurvy, while a lack of vitamin A can lead to vision problems like night blindness. Deficiencies in minerals and other vital nutrients further weaken health.

Comparison of Produce-Rich vs. Produce-Deficient Diets


Aspect	Produce-Rich Diet	Produce-Deficient Diet
Energy Levels	Stable and sustained energy; fewer crashes.	Frequent fatigue, sluggishness, and energy crashes.
Digestive Health	Regular bowel movements due to high fiber content.	Constipation, bloating, and increased risk of hemorrhoids.
Immune Function	Stronger immune system, better able to fight infections.	Weakened immunity, more frequent illness.
Skin Health	Clearer, more vibrant skin due to vitamins and antioxidants.	Dull, dry skin, and premature aging.
Chronic Disease Risk	Significantly lower risk of heart disease, stroke, and diabetes.	Higher risk of cardiovascular disease, type 2 diabetes, and certain cancers.
Weight Management	Easier to maintain a healthy weight due to high satiety and low calories.	Increased likelihood of weight gain and obesity due to higher calorie foods.

The Role of Individual Nutrients

Understanding the impact involves recognizing the loss of specific nutrients:

Fiber: Supports digestion, reduces cholesterol, and increases satiety. Its absence leads to constipation and potential weight gain.
Vitamin C: Essential for immunity, skin, and wound healing. Severe lack causes scurvy.
Vitamin A: Crucial for vision, immunity, and skin. Deficiency can cause night blindness.
Potassium: Helps regulate blood pressure. Low intake is linked to higher hypertension risk.
Antioxidants (e.g., flavonoids, carotenoids): Protect against cell damage. Lower intake increases chronic disease risk and premature aging.

Conclusion: Your Health Depends on the Colorful Harvest

Not eating fruits and vegetables has significant consequences, from short-term digestive issues and low energy to increased long-term risks of heart disease, stroke, and cancer. These foods are crucial for a healthy diet, providing essential nutrients that support the entire body. While supplements offer some benefits, they cannot fully replace the complex advantages of whole foods, including fiber and diverse phytochemicals. Incorporating a variety of colorful produce into your diet is vital for a longer, healthier life.

Frequently Asked Questions

Not getting enough fiber can lead to chronic constipation, irregular bowel movements, and overall poor digestive health. It can also affect your cholesterol levels and make it more difficult to maintain a healthy weight.

While supplements can provide some vitamins and minerals, they do not offer the full range of benefits found in whole fruits and vegetables. These include dietary fiber and a complex mix of antioxidants and phytochemicals that work synergistically for optimal health.

A diet low in produce is associated with a significantly increased risk of non-communicable diseases, including heart disease, stroke, certain cancers, and type 2 diabetes.

Yes, it is possible to gain weight. Fruits and vegetables are high in fiber and water, which help you feel full. Replacing them with more calorie-dense, processed foods often results in an increased overall caloric intake, leading to weight gain.

Fruits and vegetables are rich in vitamins and antioxidants that support immune function. Without them, your body's ability to fight off infections is compromised, making you more prone to illness.

A diet low in produce can lead to dull, dry skin, acne, and premature aging. The antioxidants and vitamins, especially A and C, are vital for skin health, and their absence becomes visible over time.

Yes. Severe vitamin C deficiency can cause scurvy, while long-term lack of vitamin A can lead to night blindness. These conditions, once common, are directly linked to diets lacking fruits and vegetables.

Deficiencies in key nutrients found in produce, such as vitamin B6 and folic acid, can be associated with an increased risk of mental health issues, including low mood, sadness, and irritability.