What fruit causes the most gas?

Feeling bloated and gassy after eating fruit? You’re not alone. While fruit is highly nutritious and should be part of a healthy diet, some types are notorious for causing gas and abdominal discomfort. In this article, we’ll look at which fruits are most likely to cause excess gas and examine the reasons why.

Why Fruit Causes Gas

All fruits contain some natural sugars like fructose, glucose, and sorbitol. Our bodies don’t absorb these sugars well, so they travel to the large intestine where bacteria ferments them, releasing gas in the process.

Some fruits have particular components that make them more gassy:

• FODMAPs – Fruits high in FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides and polyols) like apples, pears, watermelon, and stone fruits are not absorbed well and cause excess gas.
• Sorbitol – Fruits like apples, pears, prunes, and cherries are high in sorbitol, a sugar alcohol that can ferment in the gut.
• Fructose – Fruits and juices high in fructose like apples, pears, mangoes, cherries, and prunes are poorly absorbed by the small intestine.
• Fiber – High fiber fruits like raspberries, pears, and prunes move through the colon undigested, leading to gas.

People with irritable bowel syndrome (IBS) can be especially sensitive to the effects of gas-producing fruits.

The Gassiest Fruits

Now let’s look at which fruits in particular have the worst reputation for causing gas and bloating:

Apples

Apples are one of the top gas-inducing fruits. They’re high in the FODMAPs fructose and sorbitol, as well as fiber from the skin. Just one small apple provides 3.5 grams of fiber, much of it as pectin, which many people have difficulty breaking down.

Pears

Like apples, pears are high in FODMAPs and sorbitol. A medium pear provides 6 grams of fiber, mostly as pectin and lignin. The gritty texture of pears can also irritate the digestive tract.

Dried Fruit

Dried fruits like raisins, prunes, dates, and apricots are concentrated sources of fructose and sorbitol. Prunes and dates are also very high in fiber, which speeds up transit time in the colon. Just a 1/4 cup of prunes contains 7 grams of fiber.

Stone Fruits

Peaches, nectarines, plums, and cherries are all high in the FODMAP fructose and can cause bloating and discomfort. Cherries additionally contain sorbitol. These fruits also have a thin skin, making them easy to consume in excess.

Mangos

Mangos are very high in fructose and fiber. One mango has over 3 grams of fiber and over 20 grams of total sugar. The combination makes them likely to cause gas and diarrhea in those sensitive to fructose.

Watermelon

While watermelon is hydrating, it contains high amounts of fructose and the FODMAP ingredient mannitol. The high fiber content of watermelon may also contribute to gas and loose stools.

Applesauce

You might assume applesauce is easier to digest than raw apples with the skin, but applesauce contains the same gas-producing fructose, fiber, and sorbitol. It may even contain added sweeteners like high fructose corn syrup.

Fruit Juice

Fruit juices like apple, orange, grape, and pineapple are high in fructose and low in fiber, leading to poor digestion and gas. Drinking juice floods the gut with concentrated fructose and can cause diarrhea.

Fruits Less Likely to Cause Gas

Fortunately, not all fruits are gas-producing culprits. Here are some low gas options to enjoy freely:

Bananas

Ripe bananas are low in fiber and digest easily. Their high potassium and electrolyte content can help replenish the body after digestive upset.

Blueberries

Blueberries are low in fructose and fiber. They also contain antioxidants that support good gut health and reduction in gas.

Strawberries

Strawberries have a low FODMAP content. They’re full of antioxidants and vitamin C for immune health with few gas-causing compounds.

Grapes

Grapes are low FODMAP as long as they are eaten in moderation. They’re also low in fiber and full of hydrating liquid.

Honeydew

This refreshing melon is lower in FODMAPs than some other melons. It’s also lower in fiber than other gas-inducing fruits.

Pineapple

Pineapple is low in fiber and sorbitol. It contains the enzyme bromelain, which aids protein digestion to further reduce chances of gas.

Ripe Kiwi

Kiwis that are optimally ripe have a lower starch content and fewer gas-producing FODMAPs than firm underripe kiwi.

Tips for Reducing Fruit Gas

If you want to keep enjoying fruit without unpleasant side effects, here are some tips to minimize gas and bloating:

• Consume fruits low in FODMAPs and sorbitol
• Eat fruits in moderation at meals vs. snacking
• Peel apples, pears, and stone fruits to remove fiber
• Choose canned fruits packed in juice vs. syrup
• Limit high fiber fruits like figs, prunes, and dates
• Avoid fruit juices and opt for whole fruits
• Take digestive enzymes to help break down fructose
• Try low-FODMAP fruits like bananas, grapes, and strawberries

The Bottom Line

Fruit provides many nutrients like vitamin C, antioxidants, and fiber. However, fruits high in FODMAPs, fructose, sorbitol, and fiber can trigger excess gas for some people. To keep enjoying fruit without discomfort, consume gas-producing fruits in moderation, choose low-FODMAP varieties, and use preparation methods to reduce fiber intake. Pay attention to your individual tolerance, spread fruit intake throughout the day, and pair it with other foods to ease digestion.

References

This article was research and written using the following sources:

• Wang, B., Liu, K., Mi, M., & Wang, J. (2018). Fructose-induced gas production: Methods and mechanisms. Food chemistry, 245, 741–747.
• Rao, S. S., & Attaluri, A. (2016). Physiological and clinical considerations of excessive gas production. Annals of Gastroenterology, 29(3), 297–303.
• Zheng, L., Lai, K., Luo, F., Liu, C., & Lu, X. (2017). Gas-producing potential and phytochemical profiles of fruits commonly consumed in China. Food chemistry, 221, 428–433.
• Dimidi, E., Rossi, M., & Whelan, K. (2017). Irritable bowel syndrome and diet. Current opinion in clinical nutrition and metabolic care, 20(5), 456–463.
• Chey, W. D., Kurlander, J., & Eswaran, S. (2015). Irritable bowel syndrome: a clinical review. JAMA, 313(9), 949–958.