7 Fruits That May Cause Gas and Bloating

If fruits cause you gas and bloating, you may wonder how to enjoy them without the unpleasant side effects.

There’s no doubt that fruits are a healthy addition to your diet. Not only do they contain lots of vitamins and minerals, but they’re typically great natural sources of fiber, according to Mayo Clinic. Most adults should aim for at least 1 ½ to 2 cups of fruit daily, according to the United States Department of Agriculture (USDA).

Gas and bloating originate in your colon because of the many billions of bacteria that live there, according to a research review. The bacteria consume the indigestible fiber that you eat, helping your body to stay healthy. But some bacteria particularly love certain foods and may generate gas via their production of hydrogen and methane, which is harmless.

Although fruit-fueled flatulence may be embarrassing, everyone gets gas, according to the National Institute Diabetes and Digestive and Kidney Diseases (NIDDK). Excessive gas and bloating may signal an underlying health condition if your symptoms are severe, persistent, and accompanied by others such as diarrhea, constipation, or nausea, according to Mayo Clinic.

But bloating and gas are usually more of an annoyance than anything else. And once you understand which fruits are the main culprits, you can tweak how you eat them to minimize discomfort and embarrassment.

Fruits That May Cause Gas

Apples may cause gas because they contain fructose, according to Mayo Clinic. Fructose makes fruit taste sweet, but it can also cause bloating and gas, as it’s a type of sugar that some people find hard to digest. Not everyone has trouble digesting fructose. But if you do and you’ve just eaten an apple, you might become bloated and seek the nearest bathroom. Although apples are nutritious, you may want to limit them if they give you stomach problems.

Pears, another fruit beloved by many, contain lots of fiber in addition to pectin, which may help lower cholesterol and improve satiety (fullness), according to a study. But it's the sorbitol, a sugar alcohol found in pears, that can cause bloating, according to UCLA Health. Sorbitol is absorbed slowly by the body, and when it finds its way to your colon, it ferments, according to another study. This is what causes bloating, gas, and even cramps in some people, although exercise may help to move the gas through your body faster.

Watermelon, plums, cherries, and peaches are also some of the usual suspects behind bloating and gas, according to Cleveland Clinic. You may love these fruits because they’re sweet and nutrient-rich. But if your small intestine doesn’t absorb all the sugar, your large intestine might, which results in bloating and gas. As with apples, try limiting your serving size to avoid issues.

Dried fruits are portable, as sweet as candy, and don’t need to be refrigerated, which is all good. But some dried fruits (such as raisins, dates, and prunes) can cause gas and bloating. The concentrated sugar and fiber in these foods help to feed your colon, according to MedlinePlus. Your colon then does you the favor of fermenting any undigested sugar and fiber, according to the International Foundation for Digestive Disorders. Again, enjoying these fruits in moderation may help alleviate unpleasant side effects. Drinking plenty of water may help as well, according to UCLA Health.

Less-Gassy Fruits

Oranges, pineapples, cantaloupe, and kiwi are all less likely to give you gas or bloating grief, according to Cleveland Clinic. The same goes for papaya, passion fruit, and berries (including blueberries, raspberries, and strawberries), according to Mount Sinai.

How to Eat Foods That Cause Gas

The best way to reduce side effects from gas-producing foods is to eat them in moderation, according to Cleveland Clinic.

Also, drink lots of water, and take a walk or do some other physical activity to help get rid of gas, according to UCLA Health.

According to Mayo Clinic, it’s a good idea to see your healthcare provider if your gas and bloating:

• Are severe
• Don’t go away
• Happen along with other issues, such as diarrhea, constipation, nausea, or bloody stool

Your healthcare provider can run tests to rule out or manage any underlying problems, such as irritable bowel syndrome (IBS), food intolerance (such as lactose or gluten intolerance), or inflammatory bowel disease (IBD).