When it comes to healthy eating and weight loss, South Africans are no strangers to the usual fruit choices — apples, bananas, and oranges often take centre stage.
But beyond these everyday options lies a world of underrated fruits that not only taste great but also come with surprising weight loss benefits.
Here are five overlooked fruits that deserve a spot in your shopping basket if you’re aiming to slim down and eat smarter.
1. Guava: The fiber-rich fat fighter
Guavas may grow abundantly in many South African gardens, but they’re often underappreciated when it comes to their health benefits. Low in calories and extremely high in dietary fiber, guavas help you feel full for longer and support healthy digestion.
They’re also rich in vitamin C — even more than oranges — which may help with fat oxidation during exercise.
2. Kiwi: The small fruit with big benefits
Often overlooked due to its fuzzy skin and foreign look, kiwi is a powerhouse when it comes to weight loss. It’s loaded with vitamin C, antioxidants, and an enzyme called actinidin, which helps improve digestion and protein absorption.
Its high fiber content makes it a smart snack to curb hunger without spiking blood sugar levels.
3. Mulberries: Tiny berries, major impact
These antioxidant-rich berries grow wild in parts of South Africa but are rarely sold fresh in stores. Packed with resveratrol — a compound known for improving metabolism and cardiovascular health — mulberries are also low in calories and high in fiber.
They can help stabilize blood sugar, reduce cravings, and support a healthier gut.
4. Prickly pear (cactus fruit): The desert detox
This brightly colored fruit from the cactus plant is a traditional favourite in arid regions of South Africa, but still unfamiliar to many health-conscious eaters. It’s packed with fiber, antioxidants, and anti-inflammatory compounds, making it great for digestion, reducing bloating, and assisting weight management.
Some studies even suggest prickly pear can help regulate blood sugar levels after meals.
5. Loquats: The sweet, slimming secret
Loquats often ripen quietly in South African backyards, but few realise just how healthy they are. With a sweet, slightly tangy flavour, they’re rich in pectin (a type of soluble fiber) that helps you stay full and improve digestion.
They’re also high in potassium, which helps reduce water retention and supports heart health — both useful when trying to lose weight.
