What started as a juicy trend on TikTok has ripened into a full-blown debate. The watermelon diet, which has influencers posting multi-day fruit-only fasts and sharing quick weight loss results, is gaining traction across socials. But health professionals are now stepping in to warn: this fruit-forward cleanse might do more harm than good.
Touted as a detox and slim-down trick, the watermelon-only diet has users committing to three, five, or even seven days of nothing but the summer staple. Some TikTok creators have documented losing several pounds by the end of their “fast,” giving the illusion of a quick fix.
No doubt, watermelon is a solid snack option. It’s low in calories, packed with water, and rich in nutrients. “You can safely eat two servings of watermelon each day,” said registered dietitian Lara Whitson in a previous statement to the Cleveland Clinic. “But it’s never a good idea to go on a diet that features only one type of food. A watermelon cleanse is a fad, like any other, and it will deprive your body of other nutrients it needs to function properly.”
Dr. Mark Hyman, a Texas-based physician and co-founder of Function Health, echoed the concern in a recent interview with Fox News Digital, reminding folks that too much of any one food is never a good idea, even one as refreshing as watermelon.
Experts also point out that overdoing it can trigger digestive issues. According to Johns Hopkins Medicine, watermelon is considered a high FODMAP food. That means it contains certain sugars that are hard to digest and can stress the gut, especially for people with irritable bowel syndrome.
There are also warnings for people prone to migraines. Watermelon is rich in tyramine, a naturally occurring amino acid that may trigger headaches in sensitive individuals. This same compound is also found in aged cheeses, processed meats, and fermented foods. The Mayo Clinic notes that consuming tyramine while taking some medications, especially antidepressants, could lead to dangerous spikes in blood pressure.
In rare cases, allergies are another risk. VeryWellHealth reports that those with grass or ragweed sensitivities may react to melons like watermelon, as well as other produce like peaches, celery, cucumbers, and bananas. “People with allergies to grasses may have a reaction to peaches, celery, tomatoes, melons and oranges,” the American Academy of Allergy Asthma and Immunology notes.
And while it may taste innocent, watermelon does not hold back on sugar. One serving contains around 17 grams—more than most berries, though still less than pineapple. For people managing diabetes, that’s a number worth watching. “I guess if all you ate every day was watermelon, that would be a problem,” registered dietitian nutritionist Jessica Plowman told The Healthy. “It may be really hard to OD on, but it contains quite a bit of sugar.”
Plowman recommends pairing watermelon with protein and fat to help stabilize blood sugar levels.
So, while watermelon may be the fruit of the season, experts suggest keeping it in balance. Because when it comes to wellness, no trend should come before nutrition.