How Many Mangoes Are Too Many? Here Are Side Effects

Summer heralds mango season, a beloved fruit enjoyed by many throughout the day. Despite the common warning against excessive consumption due to increased body heat, experts offer a different perspective. Dr. Karuna Chaturvedi, Head of Nutrition, explains that while mangoes are traditionally considered "heating," a scientific viewpoint focuses on their nutritional composition.

The natural sugars and compounds like mangiferin in mangoes may create a mild, temporary sensation of warmth during digestion, but they do not cause a significant rise in core body temperature. The perceived heat is thus mild and not a cause for concern.

What Precautions Should Be Taken?

The real difference lies in the quantity of mangoes you consume. Eating a single mango yields a different result than consuming three or four mangoes in one sitting. According to Dr. Chaturvedi, consuming mangoes in excessive quantities can lead to gastrointestinal issues. If the fiber and fructose content found in mangoes are ingested in excess, one may experience complaints such as bloating, diarrhea, or stomach pain. 

The Downsides of Eating Too Many Mangoes

Digestive disruption: High levels of fiber and natural sugars can negatively impact intestinal function. Rapid spike in blood sugar: Blood glucose levels can rise rapidly, which is a cause for concern, particularly for individuals with diabetes. Oral irritation: Some individuals may experience a burning sensation or itching around the lips. The reason for this is the sticky sap found near the stem of the mango, which can trigger a skin reaction.

The number of mangoes consumed determines the effect. While a single mango is fine, eating three or four can cause gastrointestinal problems. Dr. Chaturvedi notes that excessive consumption of mangoes' fiber and fructose can lead to bloating, diarrhea, or stomach pain.

Downsides of eating too many mangoes:

Digestive disruption: High fiber and natural sugars can negatively impact intestinal function.
Rapid spike in blood sugar: This is a concern, especially for diabetics.
Oral irritation: Sap near the stem can cause burning or itching around the lips in some individuals.

Why does the mango feel 'heating'?

The fruit itself is not the sole reason for the sensation of heat experienced after eating mangoes during the summer. During this season, the body already suffers from a water deficit (dehydration), and digestive processes tend to slow down. Consequently, consuming a highly sweet fruit at such a time can lead to a sensation of heaviness and internal heat within the body. In essence, this experience is the cumulative result of various contributing factors. This does not imply that one should stop eating mangoes altogether; rather, it is simply essential to consume them in appropriate moderation.

Limit your intake to one or two mangoes per day. Consume mangoes alongside yogurt or water to help maintain a balance. If you have a sensitive digestive system, avoid eating mangoes on an empty stomach. It is also considered beneficial to soak mangoes in water for some time before consuming them.