Fruits, with their vibrant colors and natural sweetness, have long been celebrated as a vital component of a balanced diet, providing essential vitamins, minerals, and dietary fiber. However, while these nutrient-packed wonders offer numerous health benefits, it’s important to recognize that certain fruits can sometimes be associated with bloating and potential impacts on belly fat.
We spoke with Dr. Tez Pratap Singh, MD, to find out the three fruits you should cut out because they cause belly fat and bloating. Singh revealed that apples, watermelons, and mangos are the fruits you should try to limit.
Apples
Apples, cherished for their crisp texture and natural sweetness, are a popular choice among fruits. Rich in dietary fiber, vitamins, and antioxidants, apples offer a range of health benefits. However, their high fiber content, particularly in the form of fructans, might lead to bloating in some individuals, especially those with sensitive digestive systems.
"Apples contain a type of fiber known as pectin, which can be challenging for some people to digest, leading to gas and bloating. Additionally, the fructose content in apples, especially in apple juice or dried apples, can contribute to bloating in individuals sensitive to fructose," Singh states.
Watermelons
Watermelons, with their high water content and refreshing taste, are a summertime favorite. Packed with vitamins, minerals, and hydration benefits, they are often celebrated for their healthful properties. However, their high water content, while aiding in hydration, can sometimes lead to temporary bloating in some individuals due to the increased fluid volume in the digestive system.
"Watermelons are rich in fructose and sorbitol, both of which can ferment in the gut and cause gas production, leading to bloating. Moreover, overeating watermelon in a short period can lead to a sudden influx of sugars, potentially contributing to belly fat in the long run," Singh says.
Mangos
Mangos, renowned for their tropical sweetness and vibrant flavor, are a tropical delight loaded with vitamins, minerals, and antioxidants. While they offer a wealth of nutritional benefits, it's worth noting that their high fiber and fructose content might contribute to bloating in certain individuals, particularly those with sensitive digestive systems and in terms of belly fat, mangos themselves are not a direct culprit. Instead, any concerns regarding weight management would likely stem from excessive calorie intake, as mangos do contain natural sugars.
"The natural sugars and fiber in mangoes can ferment in the digestive tract, leading to the release of gas and subsequent bloating. In some cases, excess consumption of mangoes could contribute to calorie intake, potentially leading to weight gain and belly fat," says Singh.
