All fruits have the potential to cause gas because they contain carbohydrates, some of which aren't well-digested. When these carbohydrates reach the intestines, bacteria break them down using a process that results in gas. Some fruits, however, are more likely to cause gas than others because they contain more of the carbohydrates that aren't well-digested, which include fructose and fiber.
Fruits High in Fructose
Fruits that contain more fructose than glucose are more likely to cause digestive issues than those that contain more equal amounts of these sugars or more glucose than fructose, especially in people with a condition called fructose malabsorption or other digestive issues. These include apples, honeydew, watermelon, pears, guava, mango, papaya and star fruit. Fruit juices tend to be one of the more concentrated sources of fructose, so you may also want to avoid these if you have problems with gas after eating fruits.
Fruits High in Total Sugar
Fruits that contain a high amount of sugars overall can provide more than 3 grams of fructose, even if they don't contain more fructose than glucose, and this could contribute to gas. These fruits include lychees, grapes, cherries and persimmons, as well as dried fruits, including apricots, figs, dates, raisins, prunes, currants, apples, pears and sultanas. Bananas also fall into this category, with a medium banana providing 4.9 grams of fructose and 5 grams of glucose.
Fruits high in fiber may increase your risk for gas, especially if you aren't used to eating much fiber. People can't digest fiber, but bacteria in the digestive tract break it down, and this process can cause gas. Gradually increase the amount of fruits and other fiber-containing foods you eat, and this shouldn't be a problem. Some of the fruits highest in fiber include dried fruits, apples, berries, pomegranates, kumquats, guava, kiwi fruit, pears, peaches, nectarines and papaya.
Fruits Less Likely to Cause Gas
An article published in the "Journal of the American Dietetic Association" in 2006 recommends that people with fructose malabsorption and digestive issues choose lower-sugar, lower-fructose fruits, such as citrus fruits, berries, stone fruits, kiwi fruit, pineapple, jackfruit and passion fruit. As these fruits are still high in fiber, eating a lot of them at once may still cause gas in some people.
- National Digestive Diseases Information Clearinghouse: Gas in the Digestive Tract
- Drugs.com: Gassy Foods Diet
- Drugs.com: Intestinal Gas Guide
- MedlinePlus: Fiber
- Journal of the American Dietetic Association: Fructose Malabsorption and Symptoms of Irritable Bowel Syndrome: Guidelines for Effective Dietary Management
- USDA National Nutrient Database: Bananas, Raw
- Tomkins County Worksite Wellness: All About Serving Size for Fruits and Vegetables
- Health-Alicious-Ness.com: Top 10 Foods Highest in Fiber