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Do Fruits Give You Gas?


Hi Tim,

While fruits and veggies are good for health but some people may experience digestive discomfort after eating them. In your case, it sounds to me like you're eating excessive gas-producing fruits and vegetables, and increasing dietary fiber intake too much, too soon.


Gas-Producing Vegetables

According to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), foods that have carbohydrates, especially those containing raffinose, can cause gas. Raffinose is a complex sugar found in beans (kidney, pinto, etc), baked beans, lentils, Brussels sprouts, broccoli, cabbage, asparagus, sauerkraut, cauliflower, mushrooms and some whole grains.

Raffinose are not well digested by the body and hence remains undigested in the small intestine. Intestinal bacteria in the colon ferment raffinose, producing gas and intestinal discomfort. The American Gastroenterological Association reports that consuming huge amounts of raffinose-containing foods increases intestinal gas production.




Gas-Producing Fruits

Some fruits contain sugars that may ferment and cause increased gastrointestinal gas. However, not all sugars are the same. The glucose/fructose ratio in fruits and its fiber content will determine how they affect your digestive system. A high glucose content helps fructose absorption so that very little may ferment and cause gas to build up in the intestines.

You want to consume fruits that are higher in glucose and lower in fructose such as white grapes, strawberries, raspberries, blackberries, pineapples and oranges.

What fruits are high in fructose? Apples, prunes, pears, peaches, and cherries. Dried fruits such as dates, raisins, dried apricots also fall in this category and therefore not beneficial for people with flatulence problem.


Foods with high fructose corn syrup (HFCS) can cause bloating and flatulence in people who can't absorb large amounts of fructose. HFCS, a man-made corn-based sweetener is present in almost all packaged and processed foods. You can find high fructose corn syrup hidden in ketchup, salad dressings, fruit juices, yogurt, 100-calorie snack packs, and even in Special K.

Adding large quantities of dietary fiber in your diet too quickly can also contribute to stomach gassiness and bloating. For this reason, you want to go easy on high fiber foods such as oat porridge, wheat bran cereal, bulgur, whole wheat spaghetti, and nuts.

And, if you're using artificial sweeteners to replace regular sugar, heads up. Artificial sweeteners such as mannitol, sorbitol, isomalt and xylitol may worsen gas production in some individuals.

That said, your gas problem could be due to many other reasons. These possibilities may  include poor eating habits (eating too fast), emotional anxiety, food allergies (lactose intolerance), and high and low stomach acids or digestive enzymes.




Gas and Bloating Natural Relief

1. Don't eat the gas-causing fruits/veggies for a few weeks, then slowly reintroduce them into your diet, and see if stomach gas goes away. Also, don't suddenly increase your dietary fiber intake. Add fiber (soluble and insoluble) gradually to determine how much you can tolerate.



2. Avoid carbonated beverages such as soda pop, sparkling mineral water, beer and champagne. Airy foods (sponge cakes, whipped cream or meringue) can also contribute to intestinal gas.

Also, be aware that drinking from straw, smoking, chewing gum, and sucking hard candies can make you swallow extra air and cause more gas buildup in your stomach and intestine.



3. You can drink ginger tea to relieve intestinal bloating. To make herbal ginger tea, simply pour boiling water over 1-2 tablespoons of freshly grated ginger, or a few ginger root slices. Cover and let steep for 10-15 minutes, then strain. Drink after meals.

You can use powdered ginger, but it leaves a residue. Dandelion, angostura bitters, parsley, and garlic are also natural home remedies to reduce gas and bloating.



4. Beano, another popular remedy for excess gas, contains the digestive enzyme alpha-D-galactosidase. In high doses, it helps to break down complex sugars, preventing them from reaching the colon undigested and causing gas in the digestive tract.

Beano is readily available at most grocery stores, drugstores and health food stores, and the product is usually found in the antacid section. You might want to buy generic beano tablets (store brands), which is cheaper and works well too. Charcoal capsules also help to get rid of excess gas.




By Diane Hanson

I started dieting about a month ago and have been eating a lot of fruits and vegetables. However I find myself constantly bloated and my stomach keeps rumbling with gas. It's really embarrassing when everyone at work can hear loud noises coming from me. My wife says fruits give me gas. My question, do fruits cause gas? What can I do to relieve gas and bloating naturally? – Tim, Michigan.

do fruits give you gas

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