Bloating and digestive issues are common concerns that many people experience at some point in their lives. These discomforts can often be attributed to various factors, including dietary choices. While fruits are generally regarded as a healthy part of a balanced diet, it’s essential to be aware that certain fruits can exacerbate bloating and digestive discomfort for some individuals.
We spoke with Caroline Farrell, registered nutritionist, to learn about some fruits that can make bloating and digestion more discomforting, especially for sensitive individuals. Farrell revealed that the fruits you should limit if you suffer from these gastrointestinal issues are citrus fruits and apples.
Apples & Citrus Fruits
Apples, with their crisp texture and sweet or tart flavors, are a favorite fruit for many. There are various types of apples, each with its distinct taste and color, from the sweet and red-skinned Fuji to the tart and green Granny Smith. While apples offer numerous health benefits, they can sometimes lead to bloating and digestive issues.
"Apples are high in fiber, including insoluble fiber, which can be difficult to digest for some people. They also contain sorbitol, a sugar alcohol that can cause gas and bloating in sensitive individuals," Farrell says.
Citrus fruits, a diverse and vibrant group of fruits, encompass a variety of types, including oranges, grapefruits, lemons, limes, and tangerines, to name a few. While these fruits are celebrated for their refreshing flavors and high vitamin C content, they can be a source of digestive discomfort for some individuals.
"Citrus fruits like oranges and grapefruits are acidic, and the acidity may irritate the digestive tract in some people, leading to discomfort," states Farrell.
The Bottom Line
The combination of fiber and fructose can be hard for the digestive system to process, leading to these issues. Peeling the apple or consuming it in moderation can often help mitigate these effects. Individuals prone to digestive issues may find it beneficial to moderate their intake of citrus fruits or explore less acidic alternatives to minimize these discomforts.
Farrell recommends blueberries, strawberries, raspberries, and blackberries, which contain lower levels of fiber and are generally well-tolerated by most individuals. Additionally, these berries are packed with antioxidants and vitamins.
