Rich in water (nearly 90%), melon hydrates and provides numerous vitamins, notably vitamin A (in the form of beta-carotene), beneficial for the skin and vision. But what about its impact on our digestion? Julie Boët, dietician-nutritionist, answers us.
A fruit rich in fiber
Melon contains fiber, about 1 g per 100 g, especially soluble fiber.
“These are gentle on the intestine: they form a gel which slows digestion, improves transit without irritating the digestive walls, and nourishes the good bacteria of the microbiota. For people suffering from mild constipation or seeking to rebalance their intestinal flora, this is a positive point”, confirms Julie Boët, dietician-nutritionist.
On the other hand, melon is considered a moderate to high FODMAP food, particularly fructose and polyols such as mannitol (depending on the variety).
“These fermentable compounds can pose a problem in certain people suffering from irritable bowel syndrome (IBS): bloating, pain, gas, or even diarrhea can occur after consumption. In this case, it is recommended to limit the quantity or test its tolerance”, warns the expert.
Beware of blood sugar peaks
Melon also has a moderate to high glycemic index (between 65 and 72 depending on sources), “which means it quickly raises blood sugar levels“, warns the specialist.
For people who are diabetic or sensitive to glycemic variations“it is therefore better to consume it in small portions, at the end of a meal, rather than on an empty stomach or as an isolated snack, and with a good source of proteins and lipids”,
she emphasizes.
Finally, many people report that melon “hurts digestion” if eaten as a dessert.
“This is not a myth, but a question of digestive timing. As melon is very rich in water and not dense in complex nutrients, it digests quickly. When eaten after a large meal, it can ferment in the stomach while waiting for the rest of the food to be digested, causing bloating or reflux. But this feeling will depend on the digestive sensitivity of the person”, underlines Julie Boët.
Melon therefore remains a healthy, hydrating fruit, rich in antioxidants, vitamin C and beta-carotene.
“It can support digestive health if it is well tolerated. But for people sensitive to FODMAPs, functional digestive disorders, or glycemic imbalances, it can be a source of discomfort. The best is to introduce it in small quantities, away from meals, and observe your body’s reaction”, concludes the dietician.