4 Reasons Bananas Can Make Your Stomach Hurt and How to Prevent It

When it comes to easy-to-digest foods, bananas are often near the top of the list. They're a key part of the BRAT (bananas, rice, applesauce, toast) diet, which is often recommended for soothing an upset stomach. So what does it mean if bananas make your stomach hurt?

"Bananas are not generally a common cause of stomach pain," says Elena Ivanina, DO, a gastroenterologist based in New York City. But they could trigger discomfort if you have certain food sensitivities or if you eat them in large quantities.

Here's a look at some of the most common reasons why you might get a stomachache from bananas and what to do about it.

1. You're Sensitive to FODMAPs

"Many people with IBS are sensitive to high-FODMAP foods due to the amount of gas that can be produced in the gut, which may trigger an exaggerated pain response," Dr. Ivanina says.

2. You Ate a Lot of Fiber

3. You're Sensitive to Sorbitol

For most people, the sorbitol in a single banana isn't enough to cause an issue. But you might get stomach cramps if you eat many bananas in one sitting.

4. You Have a Banana Allergy

How to Avoid an Upset Stomach From Bananas

If eating bananas hurts your stomach, you've got options to potentially enjoy the fruit without a stomachache:

• Figure out why bananas make you uncomfortable. If you suspect that you're sensitive to the sorbitol or FODMAPs in bananas, try temporarily cutting the fruit out of your diet for several weeks to see if your symptoms improve, Ivanina says. Think you might have a banana allergy? See an allergist to get tested and have the allergy confirmed.
• Limit your intake. Even if you're sensitive to sorbitol or FODMAPs, you can experiment with eating small amounts of banana, Ivanina says. Start with just one-third of a banana and see how you feel. If you're diagnosed with a banana allergy, you'll need to avoid the fruit completely.
• Pay attention to ripeness. Ripe bananas are high in FODMAPs, so they may not be the best choice if you have a digestive condition like IBS, Ivanina says.
• Watch your fiber intake. If you think that you might be getting too much roughage, try dialing back the fiber and gradually upping your intake over the course of several days or weeks. While you increase your fiber, make sure to drink plenty of water, which helps the fiber work better in your body.

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When to See a Doctor if Bananas Make You Sick

One banana-induced stomachache probably isn't a big deal. (After all, who can say for sure that the banana was the problem?) But you should let your healthcare provider know if bananas seem to frequently cause stomach pain. Together, you can discuss your symptoms and decide what steps to take to figure out what might be causing the problem.

The Takeaway

• There are a number of reasons why bananas can cause stomach pain.
• Sensitivities to high-FODMAP foods or sorbitol are high on the list, but you could also have a banana allergy or just be eating too much fiber.
• If you're having trouble figuring out why bananas give you a stomachache, work with your doctor to get to the bottom of your symptoms.