8 fruits that may cause belly bloating — and how to prevent it

Bloating is a digestive problem marked by a sensation of fullness, tightness, or swelling in the abdomen. This sensation can be accompanied by gas, causing discomfort or pain. It often happens when gas gets accumulated in the digestive tract. There are many factors that can lead to bloating, and one of them is your diet. Beans and cruciferous vegetables such as cabbage and cauliflower are mostly blamed for this digestive problem. But there are also fruits that cause bloating!

What is bloating?

When your stomach feels full and it causes discomfort, it means you are bloated. You may be bloated if your tummy feels bigger than usual, you have stomach pain or discomfort, your tummy makes noises or you fart more than usual, according to the UK’s National Health Service.

Which all fruits cause bloating?

Here are some of the fruits that can cause bloating:

1. Apples

High in fiber, vitamin C, and antioxidants, apples are widely consumed as a healthy snack, but can cause bloating when eaten in large quantities, says nutritionist Charu Dua. Apples contain high levels of fructose and fiber that can be fermented in the large intestine, and may cause bloating and gas, according to a research published in the Nutrients journal in 2020.

2. Watermelon

Watermelon, a summer favourite, is hydrating and rich in vitamins A and C. It contains high levels of fructose and polyols, contributing to fermentation and gas production.

3. Peaches

Peaches have health benefits, thanks to their vitamins A and C, and fiber content. But they are also high in fructose, leading to fermentation and ultimately bloating. About a 100 grams of peaches, you will get 8.39 grams of total sugars, including fructose, as per the United States Department of Agriculture.

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4. Plums

Plums are a common fruit that many people like to have with a little bit of salt. They contain sorbitol, which is a sugar alcohol, and fiber, both of which can cause bloating, says the expert.

5. Mangoes

High in vitamins A and C, and fiber, mango is a popular summer fruit. Apart from eating the yellow fruit, you can make mango shake, or summer salads. Mango has a high fructose content, leading to poor absorption and gas production.

6. Grapes

Widely consumed both fresh and dried (raisins), grapes are a staple fruit in many households. They are rich in vitamins C and K, and antioxidants, says Dua. They contain fructose, which can cause bloating in people.

7. Bananas

High in potassium and fiber, bananas are often eaten as snacks or during breakfast. About 100 grams of ripe bananas have 4.62 grams of total dietary fiber, as per the USDA. Fiber can ferment in the gut and produce gas and cause bloating.

8. Apricots

Rich in vitamins A and C, and fiber, apricots also contain sorbitol. This can lead to fermentation and gas production, says the expert.

Who is more prone to bloating after eating fruits?

People with certain gastrointestinal conditions are more prone to bloating from high fiber fruits. This includes:

• People with Irritable Bowel Syndrome (IBS) often have a heightened sensitivity to gas production and gut distension.
• Individuals who cannot effectively absorb fructose may experience significant bloating.
• Those with sensitive digestive systems may also be more prone to bloating.

How to prevent bloating after eating fruits?

To minimise bloating while enjoying these fruits, consider the following tips:

• Go for smaller portions to reduce the intake of fiber, and fructose.
• Combine these fruits with proteins or fats for slow digestion, potentially reducing bloating.
• Cook these fruits to break down fibers and sugars, making them easier to digest, suggests the expert.

You can also opt for other fruits like strawberries, blueberries, and oranges to help prevent bloating and still get nutritional benefits.

When to consult a doctor?

Go to a doctor if bloating is persistent, severe, or accompanied by symptoms such as:

• Abdominal pain
• Diarrhea or constipation
• Unexplained weight loss

Such symptoms may indicate underlying conditions like IBS, small intestinal bacterial overgrowth (SIBO), or other gastrointestinal disorders, says the expert.

Fruits are essential for a balanced diet, but certain varieties can contribute to bloating. Understanding which fruits are more likely to cause bloating and making efforts to manage it can help you to enjoy the benefits of fruits without discomfort.