It’s widely acknowledged that fruits and vegetables are some of the most valuable additions to any healthy diet for weight loss. Packed with fiber to encourage gut health and loaded with vitamins and minerals to increase satiety and even promote a healthier immune system, there are more benefits to eating fruit than there are downsides. However, while generally a great contribution to your overall health, some fruits are more prone to causing gas retention and bloating than others.
Not actually causing weight gain, certain fruits can lead your body to hold onto water weight and gas, creating that uncomfortable and frustrating bloated feeling we all wish to avoid. If you’ve been struggling with chronic inflammation and are looking for little ways to adjust your diet which may provide some relief to your stomach, doctors agree that there are five fruits you should keep an eye out for which may be making your bloat worse.
Dried Fruits
Before diving into specific fruits and the reasons why they’re often linked to bloating and indigestion, experts explained to SheFinds that dried fruits in particular can often be a culprit for stomach pain and/or weight gain. “Dried fruit is one of those foods that is in the middle of being healthy and unhealthy, depending on the amount that is consumed,” registered dietitian Trista Best, MPH, RD, LD, says. Because it is dried, she adds, “this type of fruit is highly concentrated in calories and sugar and it is easy to eat much more than a serving size.” Registered nutritionist Lisa Richards agrees, adding that fructose is the type of sugar found in foods like whole fruit and dried fruit. “It can be difficult for some people to break down, which results in gas and bloating,” she says, “Eating fruit high in fructose before bed could be causing bloat the next day.”
Apples
Fruits are often full of natural sugars, and while they’re much better than their artificial counterparts, they can still wreak havoc on the body. “A nutritional issue known as fruit belly happens when someone becomes bloated from eating too many fruits. Many fruit varieties have been engineered to have more sweetness and so they contain a lot of sugar (fructose). Too much sugar or fructose causes bloating, inflammation, and other stress on your digestive system,” explains registered nutritionist Jay Cowin, NNCP, RNT, RNC, CHN, CSNA. Bloating is often brought forth by fructose, sorbitol, and the high fiber content, as they can create an excess of gas in the body as they’re being broken down. While you don’t need to cut out apples entirely from your diet, being aware of their role in bloating can make all the difference.
Prunes
Loaded with fiber and sorbitol as well, prunes are great for getting your digestive system moving when it becomes stopped up, but it can also cause an excess of bloat as a side effect. “Dried fruits like raisin and prunes are great to add natural sweetness to any dish but because they are high in sugar they can also cause fermentation in the gut which can lead to bloating,” says nutritionist Ashley Hawk. If you’ve been struggling with bloating due to constipation, prunes may actually be helpful in getting things going again, but in general they may cause an increase in gas as well.
Pears
Another fruit which is high in natural sugars, pears can also potentially cause inflammation in sensitive stomachs. “Pears have some of the highest fructose content in fruit and unfortunately if you eat too much fructose at once your body isn't able to absorb it all, this can lead to some unpleasant side-effects including bloating and frequent visits to the restroom,” warns Hawk. While delicious, if you find yourself struggling with chronic bloating, it may be best to take a break from pears in favor of antioxidant rich berries instead.
Citrus
Because Vitamin C plays a major role in the production of pro-collagenTrusted Source, the body’s precursor to collagen, Dr. Vergara-Wijangco reminds us that getting enough vitamin C is critical.
Leafy Greens
While you’re filling up on fruit, don’t forget its nutritious cousin: leafy greens.
“Spinach, kale, Swiss chard, and other salad greens get their color from chlorophyll, known for its antioxidant properties,” Dr. Vergara-Wijangco says. “Some studies have shown that consuming chlorophyll increases the precursor to collagen in the skin.”
“As you probably know, citrus fruits like oranges, grapefruit, lemons, and limes are full of this nutrient,” Dr. Vergara-Wijangco says. “Try a broiled grapefruit for breakfast, or add orange segments to a salad. Though citrus tends to get all the glory for its vitamin C content, berries are another excellent source. Ounce for ounce, strawberries actually provide more vitamin C than oranges. Raspberries, blueberries, and blackberries offer a hefty dose, too.”
