Which Fruits Cause Bloating?

Which Fruits Cause Bloating?

Apples, Pears, new,

Did you ever feel bloated after eating certain fruits? Well, that is not at all unusual, because healthy as they may be, some fruits can make you balloon up. Let us see which fruits cause bloating and quick-fix tips.

Nothing is more appealing than a colorful fruit salad bringing together all your favorite fruits and loading you with essential nutrients. However, you’re missing one thing – FRUCTOSE! Fructose and sorbitol (sugar alcohol) are the sugary compounds found in every fruit, which some people have trouble digesting and experience bloating. If you too feel bloated after eating your fruit, that’s why! Before you start striking fruits off your menu, remember that they are also packed with dietary fiber that helps digestion and vitamins and minerals to enhance immune system response. Here are some fruits that cause bloating and what to do to avoid puffiness while sticking to a balanced diet plan.For more insights, visit


Apples are packed with antioxidants that promote digestion and slow down the aging process. Actually, a green apple has a higher content of antioxidants than berries, dietitians say. Despite the numerous health benefits associated with it, however, this delicious sweet-sour fruit is also high in fructose, which can cause gas and make it hard enough for you to button up your pants after eating one. What to do? The answer comes easy – chew it slowly, savor it and try to eat half the fruit instead of the whole thing. Plus, taking your time to chew your snack more allows your body to properly digest the fruit and absorb the vitamins and antioxidants contained in it.


Just like apples, pears are top of the list for a healthy dessert. They are rich in pectin, a type of soluble fiber that lowers blood cholesterol levels (LDL) and helps keep you full longer. Unfortunately though, pears also contain sorbitol, which is a no-go if you’re suffering from belly bloat. While a small amount of this sugar alcohol can keep your digestive system moving, because it takes longer to absorb some people may experience serious bloating and gas even from ingesting a small amount of it. Once it reaches the colon it ferments and… your stomach balloons up. The only way to beat the effects of sorbitol is to exercise. Physical exercise helps move the gas through the body and reduce the bloating.

Apricots and Peaches

Other fruits rich in fiber and also delicious that make it to the eat-not-if-you-bloat list areapricots and peaches. In general, orangey fruits count among the culprits for gas and associated puffiness particularly because they’re often canned or dried. Both of these varieties are high in sugar, and hence may cause bloating. How to beat it? Opt for a fresh fruit over its dried or canned version and… work out to de-bloat!

Dried Fruits

While dried fruits like raisins or prunesstimulate bowel movement and regulate stool, they can also make you feel puffy. That’s because they are rich in fiber and sugar, which the bad bacteria in your colon feed on. The bacteria work by fermenting the sugar and fiber that were not digested by the stomach and produce gas and give you the pregnancy-like feeling. To beat the bloat, whenever you snack on dried fruit, make sure you drink plenty of water to set your bowels in motion and get rid of the abdominal lump.

If you constantly feel like your pants are exploding after eating any kind of dried fruit, consider taking a probiotic-based supplement to boost the levels of good bacteria in your gut.

Sugar-Rich Fruits

We all love cherries, mango, pineapple, grapes, dates and bananas, but unfortunately in addition to tickling your taste buds, eating these fruits may bring about, you guessed it, bloating. This happens because they are high in sugar and some of the sugar you ingest is not broken down and absorbed by the small intestine and gets trapped in the large intestine. To prevent this from happening, chew every bite properly. In this way you will ensure proper digestion of sugar. As an extra precaution, reduce your intake of these fruits to one-cup serving and limit the amount of carbohydrates and sugars you consume the rest of the day.

Fiber-High Fruits

Although dietary fiber has a good reputation for promoting digestion and supporting weight loss, it can also cause bloating. Do you experience bloating after eating fiber-rich foods? If yes, here’s why. The bacteria in the digestive tract break down the fiber and gas is released during this process.

Fruits like berries, pomegranates, kumquats, guava, kiwi, nectarines, and papaya (apart from apples and pears as well as dried fruits already mentioned) are rich in fiber. A trick to avoid becoming gassy after eating these fruits is to gradually increase your fiber intake if you normally don’t follow a fiber-rich diet. For instance, if you have cereals for breakfast, don’t snack on berries or apples during the day.

For those of you who still experience bloating after following these guidelines, here are a few quick fixes:

  • Hydrate well – make sure you drink between 6 and 8 8-ounce glasses of water daily;
  • Chew your food well to avoid swallowing air;
  • Increase your fiber intake gradually;
  • Don’t exceed a full cup per serving;
  • Try mix fruits with low or no-fat yogurt (yogurt contains bacteria that help eliminate gas);
  • Work out regularly;
  • If your bloating doesn’t go away so easily, try a de-bloating teatox!

De-Bloating Teatox


1 teaspoon of green tea leaves (or 1 green tea bag)

1 teaspoon of chamomile flowers (or 1 chamomile tea bag)

1 teaspoon of rosehip flowers

1 teaspoon of hibiscus flowers (dried)


Boil 2 cups of water and pour in all the ingredients. Allow 4-5 minutes to steep. Sip up once or twice daily. Flavor it up with a teaspoon of organic honey and a few drops of freshly squeezed lemon juice.

Note: This tea will help eliminate stomach bloating and jump-start your lazy metabolism. You can enjoy it either hot or cold with ice.


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