Do Raisins Make You Gassy?
Health ConditionsDigestive HealthExcessive Gas

Do Raisins Make You Gassy?

Do Raisins Make You Gassy?
Everyday Health
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Updated on August 7, 2025
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For some people, eating raisins can cause gas, which can be both uncomfortable and embarrassing. Reducing the amount of raisins you eat can usually help.

If you still experience gas after making adjustments or have gas alongside other digestive issues, talk to your doctor, as it may signal an underlying health condition.

Where Does Gas Come From?

Having gas in your intestines is not typically a cause for concern.

The gas usually dissipates after flatulence — passing gas — or having a bowel movement.

In most cases, intestinal gas is due to either swallowing a lot of air, which can happen for several reasons, or as the natural result of bacteria breaking down food in the large intestine.

Some foods, including those high in fiber, sugar, and starch, don’t fully digest in the small intestine, so they travel to the large intestine, where bacteria break them down as much as they can. This can produce gas, which can result in belching, bloating, flatulence, or abdominal cramps.

Why Raisins Give You Gas

Raisins, along with several other fruits, including apples, bananas, and pears, tend to create intestinal gas.

 This is because raisins are high in sugar and fiber.
One cup of raisins contains approximately 96 grams of sugar and 7 grams of fiber, according to the U.S. Department of Agriculture.

The sugars in raisins are mostly glucose and fructose. While these natural sugars can cause gas in anyone, people with fructose intolerance may experience worse symptoms than most.

Additionally, if you’re not used to consuming fiber, eating too much too quickly may cause intestinal gas.

 
The Dietary Guidelines for Americans recommends everyone 2 years and older get at least 14 grams of fiber for every 1,000 calories consumed in a day, though you may need more or less depending on factors like your age and sex.

 

So, if you’re on a 2,000-calorie diet, a cup of raisins could account for approximately 25 percent of your daily fiber goals.

Possible Solutions

If you experience gas after eating raisins, avoiding them completely is the easiest solution.

However, raisins can be healthy in moderation, so eating a smaller portion may help give you the benefits without the side effects.

 
If you can’t do without raisins, taking a supplement that reduces gas in your intestines after you eat may also help. Consider options that contain simethicone, such as GasX or Mylanta Gas.

Other Considerations

Everyone gets gas. But if yours is persistent or accompanied by other symptoms — such as bloating, diarrhea, or abdominal cramping — talk to your doctor, as it may indicate an underlying health issue.

Several digestive disorders, including irritable bowel syndrome (IBS), celiac disease, and lactose intolerance, have gas as a symptom.

Eating raisins may just exacerbate the symptoms of the disease, particularly if you consume them with other foods that cause gas, such as a high-fiber cereal.

Your healthcare team can help you manage your symptoms.

EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Resources
  1. Gas in the Digestive Tract . Johns Hopkins Medicine.
  2. Flatulence (Farting). Cleveland Clinic. March 3, 2025.
  3. Raisins, dark, seedless (Includes foods for USDA's Food Distribution Program). U.S. Department of Agriculture. April 1, 2019.
  4. Fructose Intolerance: Which Foods to Avoid? Mayo Clinic. January 9, 2024.
  5. Chart of High-Fiber Foods. Mayo Clinic. November 23, 2023.
  6. Dietary Guidelines for Americans 2020–2025. U.S. Department of Agriculture and U.S. Department of Health and Human Services. December 2020.
  7. Warner L. Dried Fruit: Healthy Snack, Sugary Treat, or Somewhere in Between? Harvard Health Publishing. October 23, 2024.
  8. Simethicone (Oral Route). Mayo Clinic. February 1, 2025.
  9. Intestinal Gas: Causes. Mayo Clinic. July 11, 2023.
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Waseem Ahmed, MD

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Waseem Ahmed, MD, is an assistant professor of medicine in the Karsh Division of Gastroenterology and Hepatology at Cedars-Sinai Medical Center in Los Angeles and serves as Directo...

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