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Fresh fruits should be part of your diet. They are healthy, but some of them can cause bloating. Here is a list of fruits that cause bloating.
Bloating is a digestive problem characterized by fullness, tightness or swelling in the abdomen. This sensation is accompanied by gas, which can cause discomfort or pain. This often happens when gas builds up 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 responsible 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. According to the UK, you may be bloated if your stomach feels bigger than usual, if you have abdominal pain or discomfort, if your stomach makes noises, or if you fart more than usual. National Health Service,
Which fruits cause bloating?
Here are some fruits that can cause bloating:
1. Apples
Rich in fiber, vitamin C and antioxidants, apples are widely consumed as a healthy snack, but eating too much can cause bloating, says nutritionist Charu Dua. Published research has revealed that apples contain high levels of fructose and fiber, which ferment in the large intestine and cause bloating and gas. Nutrients Journal in 2020.
2. Watermelon
Watermelon, a summer favorite, is hydrating and rich in vitamins A and C. It contains high levels of fructose and polyols, which contribute to fermentation and gas production.
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3. Peaches
Peaches have health benefits thanks to their vitamins A and C and fiber content. But they are high in fructose, which leads to fermentation and eventually bloating. In about 100 grams of peaches, you get 8.39 grams of total sugars, including fructose. United States Department of Agriculture,
4. Plums
Plums are a common fruit that many people like to eat with a little salt. They contain sorbitol, a sugar alcohol, and fiber, both of which can cause bloating, an expert says.
5. Mangoes
Rich in vitamins A and C, and fiber, mangoes are a popular summer fruit. Apart from eating yellow fruit, you can make mango shake, or summer salads. Mangoes have high fructose content, which leads to poor absorption and gas production.
6. Grapes
Widely consumed both fresh and dried (raisins), grapes are a staple fruit in most households. Dua says they are rich in vitamins C and K and antioxidants. They contain fructose, which causes bloating in people.
7. Bananas
High in potassium and fiber, bananas are often eaten as snacks or at breakfast. About 100 grams of ripe bananas contain 4.62 grams of total dietary fiber. USDAfiber ferments in the gut and produces gas and bloating.
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8. Apricots
Vitamins A and C, and fiber, apricots also contain sorbitol. This leads to fermentation and gas production, says the expert.
Who is more prone to bloating after eating fruits?
People with certain gastrointestinal conditions may experience bloating from high-fiber fruits. This includes:
- People with irritable bowel syndrome (IBS) often have increased sensitivity to gas production and gut distention.
- People who cannot absorb fructose efficiently may experience significant bloating.
- People with sensitive digestive systems are also more prone to bloating.
How to avoid bloating after eating fruits?
To reduce bloating while enjoying these fruits, consider the following tips:
- Go for smaller portions to reduce fiber and fructose intake.
- Mix these fruits with proteins or fats for slow digestion and reduce bloating.
- Cook these fruits to break down the fiber and sugars and make them easier to digest, suggests an expert.
You can also choose other fruits like strawberries, blueberries and oranges to prevent bloating and still get the nutritional benefits.
When to consult a doctor?
See 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 such as IBS, small intestinal bacterial overgrowth (SIBO) or other gastrointestinal disorders, the expert said.
Fruits are essential for a balanced diet, but some varieties can contribute to bloating. Understanding which fruits are most likely to cause bloating and making efforts to manage it can help you enjoy the benefits of fruit without the discomfort.
