can bananas cause gas?

 Can banana lead to stomach pain & acidity? - Ms. Sushma Jaiswal

There's no disputing that bananas are a nutritious food—not only are they an excellent source of potassium, magnesium, and B vitamins, but they're also packed with filling fiber and cancer-fighting antioxidants. According to Harvard Health, the American Medical Association may have even named this fruit as the first "superfood" in the early 20th century. All that said, there is such a thing as eating too many bananas, and experts say it's impossible to miss the top warning sign that you're going overboard.

"The warning signs of eating too many bananas would be the same as eating too much of any food—uncomfortable fullness and digestive discomfort," says Andres Ayesta, MS, RD, CEO of Planos Nutrition.

00:17 / 00:35

There are several reasons why you might experience some unpleasant GI side effects if you're overdosing on bananas every day. According to researchers at Makerere University, this fruit contains a significant amount of tannic acid, which is harmless in small doses but can cause a number of side effects in large amounts. In the short term, ingesting a lot of tannic acid can cause constipation—and in the long term, it can negatively impact your microbiome (or gut health).

"Bananas can be constipating so if you are prone to that, track your symptoms," says Lauren Harris-Pincus, MS, RDN, author of The Protein-Packed Breakfast Club. "Anyone watching blood sugar or with digestive issues needs to monitor their diets more carefully.

Related: Check out these 7 Healthiest Foods to Eat Right Now.

Another factor to consider is that bananas contain a natural sugar alcohol called sorbitol, which can trigger laxative-like effects in your body when you consume a lot of it. Bananas are also packed with soluble fiber, a specific type of carbohydrate that is known to cause gas. When your body starts breaking down both the sorbitol and the soluble fiber together, it produces carbon dioxide, methane gas, and hydrogen—which may result in flatulence, among other uncomfortable GI effects. Particularly among people who are already dealing with digestive issues, eating large amounts of the soluble fiber found in bananas can lead to bloating and constipation.

"Fruits contain the sugar fructose, which may trigger symptoms in people with IBS," says Ayesta. "However, different people have different IBS triggers, so this is specific to the individual."

Additionally, if you haven't been eating a fiber-rich diet, and suddenly started eating a lot of bananas—it takes a lot of work for your large intestine to break down the soluble fiber, and when it gets overloaded, you may experience gas and/or bloating.

To be clear, eating bananas on a regular basis shouldn't cause these side effects unless you already have a digestive disorder. Interestingly, bananas—especially less ripe ones—are high in resistant starch, which promotes gut health while also warding off constipation and gas. Still, experts say it's best to eat them in moderation for several reasons.

"Eating too much of any single food is not a good idea because that means you are missing out on the variety of vitamins, minerals, antioxidants, and phytochemicals provided by eating an array of plant foods including fruits, veggies, nuts, beans, seeds, and whole grains," says Harris-Pincus. "I wouldn't recommend more than one banana a day for that reason. If you are eating so many bananas per day you are concerned, perhaps you should cut back."

According to Ayesta, the main thing to ask yourself is whether the amount of bananas you're consuming is causing you to exceed your calorie or carbohydrate needs—or miss out on nutrients from other food sources.

"90% of the calories in bananas come from carbs, and it's important to have sources of protein and fat in your diet as well," he explains. "Also, bananas consumed without including a source of protein and fat as well can cause blood sugar spikes that may make you feel lethargic."

5 FOODS That Reduce GAS and BLOATING | Doctor Sameer Islam

For the sake of balance, Harris-Pincus recommends pairing bananas with Greek yogurt and nuts or cottage cheese and chia seeds—that way, you're getting a dose of healthy fat and protein as well.

The bottom line? As long as the amount of bananas you're consuming allows you to meet your body's needs, and doesn't cause any noticeable digestive discomfort, then you should feel free to enjoy this superfood on the regular. So keep your portion sizes normal by whipping up one of these 10 Healthiest Banana Recipes.

The average person passes gas 14 to 23 times a day. Knowing it’s healthy and normal doesn’t always keep it from being embarrassing. If you’re tired of silly jokes and occasional upset, a few simple tips may help you take charge of bloating and gassiness.

Watch What You Eat

The friendly bacteria in our guts help digest foods that our bodies have trouble breaking down. These bacteria also produce gas, usually as they digest food in the large intestines. Foods most often linked to intestinal gas include:

Beans and lentils

Asparagus, broccoli, Brussels sprouts, cabbage, and other vegetables

Fructose, a natural sugar found in artichokes, onions, pears, wheat, and some soft drinks

Lactose, the natural sugar found in milk

Fruits, oat bran, peas, and other foods high in soluble fiber, which gets digested in your large intestine

Corn, pasta, potatoes, and other foods rich in starch

Sorbitol, the artificial sweetener

Whole grains, such as brown rice, oatmeal, and whole wheat

That list covers a whole lot of healthy food, but you don’t have to severely restrict your diet. Most likely just a few give you gas. "Some people have problems digesting milk. Others don’t," says Lawrence R. Kosinski, MD, MBA, a spokesman for the American Gastroenterological Association. "And food sensitivities may change with age. Many people develop problems digesting milk products as they get older, for instance."

Two simple steps can help you discover your problem foods.

Keep a food diary. When you have bloating or gas, look back over the foods you’ve eaten within the last few hours – that’s typically when gas occurs.

Experiment, one by one, with the foods you suspect. Eat one of the foods by itself. Does it give you gas? If not, wait a day, then experiment with another of your suspect foods. Keep going through the list on different days until you find the food that gives you gas.

Adjust Your Diet

The best way to reduce gassiness is to avoid foods that cause problems. If a healthy food gives you gas – such as whole grains and vegetables -- reduce the amount you eat. Then, gradually start eating more of the food – increasing the amount bit by bit over weeks – to give your digestive system time to adjust.

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6 Foods That Cause Bloating

Consider a Supplement

Some supplements contain digestive enzymes that break down hard-to-digest foods. You can buy the enzyme lactase over the counter if dairy products give you gas. A product called Beano helps break down gas-producing sugars in beans.

Avoid Swallowing Air

We all swallow small amounts of air. That’s normal. When we swallow too much air – called aerophagia -- it causes abdominal bloating, gas, or belching. Pay attention to things you do that may make you swallow more air than you need, such as:

Chewing gum

Drinking carbonated sodas

Eating too quickly

Smoking

Wearing loose dentures

Stress can also make you swallow too much air. "Often people aren’t even aware that they’re gulping down air," Kosinski says. "If you’re feeling anxious or [are] under a lot of stress, look for ways to relax. Or talk to your doctor about stress reduction techniques."

Get Moving

Walking, bicycling, running, and other forms of exercise can help move gas through your digestive tract, easing bloating.

Talk to Your Doctor if You’re Worried

If lifestyle changes don’t help, and you’re bloated or gassy often, talk to your doctor.

"Bloating or abnormal amounts of intestinal gas can be a symptom of celiac disease, irritable bowel syndrome, bacterial overgrowth, or problems associated with the pancreas," Kosinski says. "Certain medications can also cause intestinal gas. So it’s definitely important to mention it to your doctor if you’re worried."

Your doctor may suggest tests to rule out underlying problems. If the culprit is simply the foods you love, your doctor can also prescribe medicine -- a gastrointestinal stimulant -- that moves gas through your intestines more quickly.

Gas in your intestines depends on what microbes you have down there. If you have the right bugs and chemicals to break down the food you eat, you have regular bowels. If you don’t have the right stuff, then any food can create excessive gas.

If you don’t regularly eat bananas you might not have the right stuff in your gut.

I eat the bananas quite often but I never noticed. Too much fruit of different sorts, yes. I’d drink kefir ( drinkable yoghurt ), to put the right bacteria in your digestive system, or a pop a charcoal tablet after eating too much fruit. There are worse offenders than bananas, like legumes and such.

Apples, bananas, peaches, pears, apricots and oranges, along with dried fruit, all contain sorbitol, which is a sugar alcohol that's super gassy. I even remember the nurses giving sorbitol as a laxative to constipated patients in the ICU -- proving that if it can be used as a laxative, you'll want to watch your intake.

By 

Abby Langer, Contributor

Dietitian and Owner, Abby Langer Nutrition.

06/19/2014 08:24am EDT | Updated August 19, 2014

I know it sounds a bit vulgar, but I've never been one to pull any punches. I get this question a lot in my practice, and from friends, too. For some reason, everyone wants me to solve their gas problems. How fun is that!

Health Tips: 10 Surprising Foods That Cause Gas

Being a dietitian, I do talk a lot about bodily functions, because my job involves the gastrointestinal tract from its start to its finish -- so for me, no question is off limits and no topic is embarrassing.

So let's talk about farts.

Some people have serious gastrointestinal diseases that are the main cause of their gas. For those of us who don't have an underlying issue, the amount of gas we have is directly related to the amount of undigested food and/or air in our colon. It could be related to some medications, intestinal flora issues, or as mentioned before, a gastrointestinal disease, but if we're eating stuff that our body isn't breaking down, we're going to have gas. Let's look at some of the likely food-related reasons why you're farting so much:

You're Eating Gassy Vegetables/Fruits/Legumes That You Don't Know Are Gassy.

Everyone knows the rhyme about beans being good for your heart, and most people can identify broccoli, brussels sprouts, cauliflower and cabbage as gassy foods. Did you know that avocados, garlic, bell peppers, onions, cucumber, artichokes, and asparagus are also gas-producing? Soy is also notoriously hard to digest. Many of these foods contain a complex sugar called raffinose, and/or fructose, both of which can cause gas. And it's not only vegetables; fruit can also give you gas. Apples, bananas, peaches, pears, apricots and oranges, along with dried fruit, all contain sorbitol, which is a sugar alcohol that's super gassy. I even remember the nurses giving sorbitol as a laxative to constipated patients in the ICU -- proving that if it can be used as a laxative, you'll want to watch your intake.

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Your Fiber Level Is A Bit Over The Top

You're supposed to eat a lot of fiber, about 25-30 grams per day. Dried fruit, whole grains, leafy greens - lots of healthy food is high in fiber. Inulin, a type of fiber, is present in a lot of foods like granola bars and diet candy, so watch for it on labels because it's extremely bad in terms of gas production.

Fiber ferments in your colon, though, and that feeds the bacteria in there, causing gas. When you're eating 16 cups of kale to be healthy, you're not going to get out of it without farting. Sorry.

Chewing Gum Makes Your Breath Sweet, But Your Gas Bad

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It's true -- anything sugar free likely contains sugar alcohols, such as the afore-mentioned sorbitol, xylitol, or mannitol, to name a few of the common ones. Another name for sugar alcohols is polyols, and people who have IBS in particular may find it helpful to avoid them (see FODMAP Diet).

Chewing gum, sugarless or not, also makes you swallow air, which can compound the problem.

Sugar alcohols occur naturally, and are usually used in combination with other sweeteners in sugar free candies and gums. They are notorious for causing bloating, painful gas, and having a laxative effect. I found this out the hard way once in university, when I ate an entire bag of sugar free caramels.

I'm still traumatized.

Lactose -- You Just Don't Tolerate It As Well As You Used To.

The Terrifying Truth About Bananas

You may be lactose intolerant, but chances are, you just don't break down lactose, a sugar in milk, as well as you used to.

As we age, our ability to break lactose down decreases, which can cause gas after eating milk products. Ice cream and fluid milk are very high in lactose. Yogurt is too, but the active cultures in yogurt help break down lactose so you may tolerate that a bit better.

Protein powders, specifically whey protein, may be a culprit too. If you have gas after using whey protein powder, try switching away to another protein source such as rice protein isolate to see if that helps.

Your Diet Is Full Of Fat, Sugar, and Processed Junk

Fat slows the digestive process down, which can give foods more time to ferment in your colon. The longer it ferments... well, you know. A diet that's high in processed foods, fat and sugar can sway your bad gut bacteria into high levels, which can precipitate gut distress. Carbonated drinks, including beer, can cause gas too.

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What Can You Do?

Obviously, cutting down on or removing the offending food is an option, as is using Beano, which is a product that help you digest complex sugars in foods that cause gas. Slowly (instead of all at once) increasing the amount of fiber you eat can help as well. Speaking of doing things slowly, eat slowly, too. Gulping your food down is going to compound the problem because you're also gulping air when you eat fast.

To keep your gut flora healthy, probiotics can help keep the 'friendly' bacteria in your gut at an optimal level -- but you still need to remove the junk food from your diet. Great probiotics are found in fermented foods such as yogurt, and you can also get them from supplements.

Remember that everyone is different and different people have different tolerance levels to certain foods. You may tolerate prunes fine, but your friend may get gassy from them. People who have intestinal disorders may not tolerate foods such as certain meats, chocolate, or other typically non-gassy foods. If the issue continues after diet adjustments to remove gassy items, see your doctor.

There’s no going around it: Virtually everyone deals with gas at one point or another, and probably on a more frequent basis than they’d prefer—and often at the worst possible moments. That’s no coincidence, since gas is usually tied to specific foods, and chances are you're eating some of those culprit foods in social settings. But you’re human, and probably want to avoid a bout of farting at that formal event or small get-together with friends and family.

Your farts also are a combination of two things: the air you swallow (say, by eating a little fast) and the actual food you eat, says David Poppers, M.D., Ph.D., a gastroenterologist and clinical associate professor of medicine at NYU Langone Health.

Top 3 Foods That Cause Bloating | #ScienceSaturday

To avoid inopportune bouts of gassiness, it can be helpful to know which foods may affect you more than others, as everyone harbors different bacteria in their gut, which are typically responsible for the gas you produce, says Dr. Poppers.

The following 15 foods, however, seem to be common offenders because they all contain varying amounts of non-digestible carbohydrates (fiber is a type of carbohydrate that the body can't digest, for example), says Christine Lee, M.D., a gastroenterologist at the Cleveland Clinic.

“Most carbohydrates are broken down into sugar molecules, fiber cannot be broken down into sugar molecules, and instead it passes through the body undigested,” Dr. Lee explains. “When that reaches the colon, the bacteria in your colon begins the fermentation process, which produces gas and when it accumulates, you experience bloating.”

Read on for more about these culprit foods and what you can do about them.

Broccoli, cabbage, and other fiber-heavy vegetables

organic broccoli just harvested

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Cruciferous vegetables — like broccoli, cauliflower, cabbage, and Brussels sprouts — are particularly high in fiber, a type of carb your body can’t digest.

“Unlike most other components of food, fiber reaches the large intestine intact,” explains Myers. “The majority of the bacteria in the GI tract live in the large intestine. Bacteria have the capacity to utilize fiber for energy, but the byproduct of their metabolism is gas.”

Oats and whole wheat bread

banana cinnamon oatmeal porridge bowl

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Whole grains make you gassy for the same reason the vegetables listed above do: they’re equally high in fiber.

You don’t want to skimp on fiber, though, since it’s great for your heart, digestion, and weight. Instead, increase your intake slowly by eating an additional serving of a high-fiber food per day until your stomach gets more comfortable with it.

Drinking enough water during this process will help ease the gas, so for every 5 grams of fiber you add, increase your fluids by 8 ounces, says Myers.

Milk, cheese, and yogurt

healthy breakfast  with homemade granola, yogurt and fresh berries

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The Top 10 Foods To Eat For Constipation Relief...With Recipes!

Dairy contains a type of sugar called lactose, but many people have trouble digesting it because they have insufficient amounts of an enzyme called lactase, explains Myers, which can lead to bloating, gas, or even constipation.

In fact, about 65 percent of people have trouble digesting dairy as they grow older, according to the U.S. National Library of Medicine.

That doesn’t necessarily mean you’re completely lactose intolerant or allergic, though. Some people are merely sensitive to it, so you can try drinking reduced-lactose milk or taking lactase supplements (like this one) to see if that eases your stomach problems, says Myers.

If you experience severe abdominal pain, though, you should check in with your doc, ideally a gastroenterologist, so you can rule out the possibility of other serious health issues, says Dr. Poppers.

Apples, bananas, and peaches

apples at farmer's market

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Your body loves fruit — most of the time. If your stomach feels a bit rumbly after your daily apple, it could come down to the fiber, says Myers.

Fruit is also high in natural sugar, like fructose. “Although it’s less common than lactose intolerance, some people experience gas and bloating from fruit because their GI system doesn’t break down all the sugars in fruit properly,” he explains. “So these carbohydrates reach the large intestine and serve as food for bacteria, which produce gas as a byproduct.”

The biggest offenders include apples, peaches, raisins, bananas, apricots, prune juice, and pears, according to the International Foundation for Functional Gastrointestinal Disorders.

Beans

13 Foods That Are Making You Fart Like Crazy

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Beans get their bad reputation for a reason. Most legumes — including lentils, nuts, and peas — are high in fiber, along with sugars your body can’t digest properly, like raffinose and stachyose, according to a study published in the Nutritional Journal.

Bacteria in your intestines break down these sugars, resulting in all sorts of gas, like hydrogen, methane, and even sulfur (responsible for that rotten egg smell).

Rinsing and draining canned beans can help reduce some of these gas-causing properties, says Myers.

​

How The Color Of Bananas That You Eat Affects Your Health

How a Bean Becomes a Fart

by Men's Health US

Play Video

​

Soda and seltzer water

13 Foods That Are Making You Fart Like Crazy

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Carbonated drinks can make you gassy because they cause you to swallow extra air, which gets trapped in your GI tract, says Myers. That air eventually has to be released, and the only way out is in the form of gas.

If you must have a fizzy beverage, go with a sugar-free seltzer.

Protein, in general

Eating too much protein can make you fart

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Protein is important for maintaining and building muscle, but eating too much of the nutrient can lead to major gas.

That's because protein is broken into amino acids and absorbed into the bloodstream when you eat a normal amount, about one gram per kilogram of body weight, according to Kate Scarlata, R.D., author of The Low-FODMAP Diet Step by Step.

She previously explained to Men's Health that excess amounts of protein goes right to your colon, where gut microbes have a feast. This makes your body produce hydrogen sulfide gas and leads to farting.

If you're consuming protein shakes and bars, gassiness may be exacerbated. That's because they're often made from the milk proteins casein and whey, which is full of lactose, a major contributor to flatulence.

Artificial sweeteners

gum can make you fart

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Those sugar-free products may have fewer carbs and calories, but they could cause you to pass gas. Artificial sweeteners such as sorbitol, erythritol, and xylitol aren't completely absorbed by your intestine. This causes you to absorb fewer calories, but the alcohols are fermented by bacteria instead, which can cause more flatulence, bloating, and diarrhea, explains WebMd.

Artificial sweeteners are common in many low-sugar or sugar-free foods, like gum, diet soda, cookies, and protein bars.

Figs, prunes, and chestnuts

prunes

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10 Foods That Will Make You Fart or Pass Gas Like Crazy

As mentioned earlier, any foods that have carbohydrates that your body did not or cannot digest down (such as fiber, which each of these items contain) causes gas, says Dr. Lee.

What to do about constant gas

13 Foods That Are Making You Fart Like Crazy

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If gas is becoming a consistent problem, taking a tablet like beano with your meals may help, since it contains an enzyme that makes fart-inducing foods easier to digest, says Dr. Poppers.

Keep a food log

You may also want to try keeping a food log for a few weeks, he suggests. Write down what you eat, how much of it, and how it makes you feel. This can help you pinpoint the worst offenders. Once you have that down, a doc or an R.D. can help you figure out the best way to approach your diet if you want to minimize gas.

Take note of any other bothersome symptoms, like constipation, stomach pain, or heartburn, or nausea, says Dr. Poppers. This way, your doctor can rule out other serious GI issues, like irritable bowel syndrome.

Get more exercise

Dr. Lee also recommends working out to avoid the state of constipation, as the more stool you have in your large intestines, the more methane and hydrogen gas gets produced when fermentation begins in your colon.

“Regular exercise can improve your metabolism and increase motility of your intestines (i.e. helping you to “go”), thereby decreasing gas accumulation,” she says.

Eat more kiwi

Lastly eating more kiwi fruit (provided you are not allergic to kiwi), can also help to ward off gassiness, Dr. Lee says.

“Kiwi fruit has an enzyme called actinidin and this can help upper-tract digestion of a variety of foods,” she says. “Kiwifruit can serve as a digestive aid, as better digestion means sending less undigested carbohydrates to the colon, which in turn means less methane and hydrogen gas production and accumulation.”

Trying to avoid foods that cause gas and bloating? In this case, you may want to give up bananas, apples, peaches, apricots and other fruits containing soluble fiber or sugar alcohols. Bananas, for example, can leave you feeling bloated due to their high fiber content.

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Tip

Rich in vitamin C and potassium, bananas have their place in a healthy diet. The downside is that they may cause bloating and constipation due to their high starch content.

Bananas and Gas

Bananas have emerged as a natural remedy for diarrhea. In general, they are consumed along with applesauce, rice and toast as part of the BRAT diet. These foods make the stool firmer and may help restore your electrolyte balance after bouts of diarrhea or vomiting. With the BRAT diet, your symptoms should subside within a day or two.

The downside is that bananas may trigger or worsen pre-existing constipation, according to a December 2014 review published in Pediatric Gastroenterology, Hepatology & Nutrition (PGHN). These tropical fruits are rich in amylase-resistant starch and soluble fiber, both of which may cause bloating, gas and hard stools. The starch in bananas cannot be broken down by amylase, a digestive enzyme.

Why we pass gas + how to control excess flatulence with your diet

Read more: 10 Reasons to Not Cut Carbs Completely Out of Your Diet

This type of starch, or carbohydrate, promotes satiety, regulates insulin and blood sugar levels and may improve blood lipids, points out the Digestive Health Institute. When consumed in excess, it can ferment in the gut, causing gas and bacterial overgrowth. Individuals with Celiac disease, irritable bowel syndrome (IBS) and other digestive problems are more sensitive to its side effects.

To stay on the safe side, avoid unripe bananas as they tend to be higher in resistant starch, according to the review featured in PGHN. If you're constipated, fill up on dried plums and prune juice, green kiwifruit, vegetables, raisins and other high-fiber foods.

Beware, though, that any of these foods may cause bloating. Even small or moderate amounts of dietary fiber can worsen flatulence and abdominal distension in some individuals.

Foods That Cause Bloating

Bananas are not the only foods that cause gas and bloating. Beans, apples, peaches, whole grains and most cruciferous veggies have similar effects, reports the International Foundation for Gastrointestinal Disorders.

The same goes for sugar-free gum, cherries, plums, berries and other foods containing sorbitol, a sugar alcohol that ferments in the gut. Diet foods, such as sugar-free chocolate and hard candy, are the worst offenders. When consumed in excess, sorbitol can lead to diarrhea and digestive discomfort, warns the FDA.

If you're feeling bloated, switch to a low-fiber diet until your symptoms subside. Meat, fish, poultry, zucchini, avocado, eggs and white rice are less likely to cause gas.

Read more: The 10 Worst Foods for Bloating

Milk and dairy products contain lactose, which may cause gas and digestive distress in some individuals. Processed meats, such as hot dogs and sausages, may contain starch and worsen your symptoms. Cook your meals using unprocessed meat, such as chicken or turkey breast, lean cuts of beef, organ meat and so on.

Garlic and onions are prized for their antimicrobial and anticarcinogenic effects. These vegetables contain sulfur compounds that may protect against colorectal and stomach cancers. Unfortunately, they're also high in fructans, a type of carb that draws water into the bowel, leading to bloating and diarrhea (especially in people with fructan intolerance and IBS).

Simple Ways to Relieve Bloating

From berries and prunes to milk and dairy, there are many foods that cause gas and bloating. The good news is, you don't have to cut out these foods and change your diet to get a flat tummy.

Bananas, for example, are chock-full of potassium, magnesium, vitamin C and other nutrients. One serving, or one medium fruit, has just 112 calories and about 13 percent of the daily recommended fiber intake. Potassium, an essential mineral in bananas, regulates fluid and electrolyte levels, heart rate and blood pressure. Low levels of this nutrient can affect cardiovascular health and lead to constipation, among other side effects.

Read more: 16 Surprising Facts About Bananas

These fruits contribute to a balanced diet. Just make sure you choose ripe bananas to prevent bloating. If you still experience this problem, consider taking digestive enzymes and probiotics. Prescription enzymes containing amylase, for instance, may improve starch digestion.

Dr. Oz Explains Gas

According to Harvard Health Publishing, over-the-counter supplements may not be as effective as prescription enzyme medications. Therefore, it's recommended to ask your doctor to prescribe a formula that meets your individual needs.

Probiotics may help, too. These supplements contain beneficial bacteria that may restore your gut flora and improve digestion. In a small study published in the International Journal of Colorectal Disease in August 2013, 64 IBS patients who took probiotics daily for one month experienced a decrease in the severity of flatulence, with no adverse effects.

Try to limit or avoid carbonated beverages and sorbitol-containing foods. Consider spreading your meals throughout the day rather than eating one or two big meals. Eat plenty of fiber to stay regular, but try not to exceed 70 grams per day as it may worsen bloating and constipation. If your symptoms persist, consult a doctor to rule out IBS and other digestive disorders.

What fruits cause the most gas?

Whether we’d like to admit it or not, everyone gets gas from time to time. Gas is caused by swallowing air and the breakdown of food in your digestive tract. The consequences are usually burping, feeling bloated, or passing gas. On average, most people pass gas at least 14 times per day. Some people have more gas than others, which may be uncomfortable or embarrassing. However, gas itself is not cause for alarm.

Did you think we missed any foods? Share them here »

If you’re experiencing a lot of gas and bloating, making changes to your diet can help. Here are the types of foods that cause the most gas. Keep in mind that people’s bodies react differently, so if you make changes to your diet, avoid the foods you react to the most.

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1. Beans

When you think of foods that cause gas, beans are probably at the top of the list. Beans contain a lot of raffinose, which is a complex sugar that the body has trouble digesting. Raffinose passes through the small intestines into the large intestines where bacteria break it down, producing hydrogen, carbon dioxide, and methane gas, which exits through the rectum.

To reduce gas without cutting out beans, one studyTrusted Source found the over-the-counter product, Beano, effectively reduced gas for some people. Soaking the beans overnight can also help reduce gas.

2. Dairy products

Lactose is a sugar that’s found in milk and most dairy products, including cheese and ice cream. People who don’t produce enough of the enzyme lactase have difficulty digesting lactose, which is known as lactose intolerance. Increased gas is one symptom of lactose intolerance. If you suspect you’re lactose intolerant, you might reduce your symptoms by trying nondairy replacements such as almond milk or soy “dairy” products, or taking a lactase tablet before eating foods with lactose.

3. Whole grains

Whole grains such as wheat and oats contain fiber, raffinose, and starch. All of these are broken down by bacteria in the large intestine, which leads to gas. In fact, rice is the only grain that doesn’t cause gas.

4. Vegetables

Certain vegetables such as Brussels sprouts, broccoli, cabbage, asparagus, and cauliflower are known to cause excess gas. Like beans, these vegetables also contain the complex sugar, raffinose. However, these are very healthy foods, so you may want to talk with your doctor before eliminating them from your diet.

Health Experts Say Don't Eat Too Many Bananas (THAT'S A BIG LIE) - Dr Alan Mandell, D.C.

5. Sodas

Sodas and other carbonated drinks can add significantly to the amount of air you swallow. When air gets into your digestive tract, it has to pass through somehow. This causes burping and may also increase how much gas you pass. Swapping soda for juice, tea, or water (with no carbonation) may help you reduce gas.

6. Fruits

Fruits such as apples, peaches, pears, and prunes contain the natural sugar alcohol, sorbitol, which the body has trouble digesting. Many fruits also have soluble fiber, which is a type of fiber that dissolves in water. Sorbitol and soluble fiber must both also pass through the large intestines, where bacteria break them down to create hydrogen, carbon dioxide, and methane gas.

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7. Hard candy

Like carbonated drinks, sucking on hard candy can cause you to swallow extra air. Many candies also use sorbitol as a sweetener. These two factors can contribute to extra gas.

8. Onions

Onions contain a natural sugar called fructose. Like raffinose and sorbitol, fructose contributes to gas when bacteria in the intestines break it down.

9. Chewing gum

Gum seems an unlikely source for gas, but chewing it can make you swallow more air. Many sugar-free gums are also sweetened with sugar alcohols that are harder to digest, such as sorbitol, mannitol, and xylitol. If you burp a lot, your doctor may recommend that you stop chewing gum to reduce gas.

10. Processed foods

Processed foods are packaged goods, such as breads, snack foods, cereal, and salad dressing. These contain a variety of ingredients, including fructose and lactose. This combination can lead to increased gas.

Does banana release gas?

It may be a staple of fruit bowls across the country, but the banana has often been ignored when it comes to fruit salad.

After peeling and chopping, banana goes quickly from an appealing yellow to a dingy brown.

And crucially, it takes other fruit down with it.

This means it rarely makes an appearance in mixes - especially in shop-bought prepared fruit salad.

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But no longer shall the banana be shunned.

After years of trying, food experts at Marks and Spencer have worked out a way to keep bananas fresh, even when they accompany other fruit.

But before we get to this new trick - why do bananas lose their shine and go so soggy?

Bananas

IMAGE SOURCE,SCIENCE PHOTO LIBRARY

Dr Dan Bebber, of the University of Exeter, who is leading a Global Food Security project on bananas, says they don't go brown faster than other products - changing at the same rate as apples, potatoes and even avocados.

But the reason they go brown in the first place is because of an enzyme - a chemical that causes reactions - called polyphenol oxidase (PPO).

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"PPO is released when plant cells are damaged by cutting," he said.

"PPO converts common chemicals called phenolics to quinones by the addition of oxygen in the air, and then joins these together to form various brown pigments.

"It's the same reaction we use to make black tea and brown chocolate."

The ethene signal

So why do bananas appear to speed up the ripening process of other fruits too?

"Bananas make other fruit ripen because they release a gas called ethene (formerly ethylene)," added Dr Bebber.

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"This gas causes ripening, or softening of fruit by the breakdown of cell walls, conversion of starches to sugars and the disappearance of acids.

"Some fruits, like oranges, don't respond to ethene, but there are many processes in plants that respond to ethene as a signal."

Fruit salad

So what is the key to stopping this process?

Research carried out by M&S found that by spraying bananas as soon as they are peeled with a mixture of citric acid and amino acid, it manages to keep them firm and yellow, but without affecting the taste.

It is a similar principle to using lemon juice to keep fruit fresh, as the enzyme doesn't respond well to acidic conditions.

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Rose Wilkinson, fruit technologist at M&S, said: "We've spent years trying to overcome this so that we can include it in our prepared fruit salads and were delighted when we discovered a clever trick using fruit acid - just like you would at home with lemon juice."

The company also tested different varieties of banana to find the one which aged the slowest, discovering Cavendish bananas were the best of the bunch.

Now, you can find chopped banana in their fruit pots - all thanks to science.

You probably know the famous gas-inducing culprits. We’re looking at you, beans and broccoli. But what about another begins-with-B food, bananas?

Unfortunately, the answer isn’t so simple. On one hand, bananas contain sorbitol, a sugar alcohol that some can have an intolerance to or find hard to digest. Sorbitol is a known laxative that can cause gas, bloating, and even diarrhea when consumed in large amounts.

Bananas also contain a significant amount of soluble fiber which can increase gas production, especially in those with digestive issues.

On the other hand, if you’ve ever had tummy troubles you’ve likely had experience with the BRAT diet (bananas, rice, applesauce, and toast). This bland diet is praised for easing sensitive and upset stomachs.

Nuchao/Getty Images

So do bananas cause gas or not, science?

In general, it’s all about dietary balance. If you’re suspicious about bananas, we recommend trying an elimination diet to see if they are indeed the gassy culprit.

There are a few factors which may cause increased gas or bloating when it comes to bananas:

Bloating | The GutDr Explains (3D Gut Animation)

banana allergy or intolerance

fructose intolerance

irritable bowel syndrome (Bananas may cause an increase in intestinal gas and flatulence in people who live with IBS.)

quantity eaten (Unless someone has an intolerance or existing digestive disorder, bananas typically seem to only cause issues when eaten in large amounts. Excessive fiber causes gas, bloating, and abdominal cramps.)

ripeness (Ripe bananas contain more sugar than unripe bananas, which means ripe bananas may not be a good choice for those with fructose malabsorption.)

Bananas may not be a one size fits all when it comes to digestion. This article will review the best and worst foods for gas and bloating and how to determine which you may want to avoid (or include more of!).

Suspicious of bananas?

Try the elimination diet with bananas to see if you have an intolerance. Additionally, if you think you’re sensitive to bananas the reason may be the quantity. Try eating a third or half of a banana as your standard portion and evaluate how you feel.

If you’re gassy and you know it, try these foods

If you tolerate bananas well and consume a balanced amount, bananas may aid in digestive issues. Studies have shown that bananas can increase healthy gut bacteria and reduce bloating and stomach pain.

Noticed an uptick in your consumption of salty, greasy goods? Eating a banana may help. Consuming excessive amounts of salt can cause the body to retain excess water. Potassium — which bananas are rich in — is great at balancing this and counteracting the bloating effects of too much sodium.

1. Peppermint oil capsules

Studies have shown that peppermint oil capsules helps relieve stomach discomfort and symptoms of IBS.

Keep in mind this is not the same as peppermint essential oil, which should not be taken orally unless specially manufactured for ingestion. However, peppermint oil capsules were also noted to cause side effects, such as heartburn.

2. Ginger

Limited research in a small number of patients shows that ginger could ease bloating by promoting healthy digestive movement and stomach emptying. While research has not made a definitive conclusion on the benefits of ginger for digestion, there is something said for treating nausea.

3. Yogurt

Fermented foods — such as kombucha, sauerkraut, and yogurt — are on the rise for aiding the gut. While there still needs to be more research about how much to take and why plant-based fermented foods work, most studies have shown that kefir and yogurt may contribute to a decrease in flatulence.

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4. Chamomile tea

Sipping chamomile tea is more of an anecdotal tip as there isn’t much research about drinking tea and stomach gas.

However there is one study that looked at 45 people with IBS and what happened after they took 20 drops of chamomile every day for 4 weeks. Relief of symptoms, such as bloating, abdominal pain, and stubborn bowel movements, lasted about 2 weeks after.

This study didn’t use a control group, so you might want to try other foods first!

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What to avoid if gas and bloating is uncomfortable

When it comes to gas: It happens. Gas is natural and nothing to be ashamed of. In fact, the average person farts up to 23 times per day.

However, it can certainly be an unwelcome effect (especially if you’re, say, on a first date). Here’s some things you would not want to order:

1. Legumes

The frontrunners in flatulence themselves, beans and legumes are high in FODMAPs and raffinose (a complex sugar) that can be difficult to digest. Other foods that might be high in raffinose?

onions

parsnips

scallions

2. Dairy

Dairy products can be difficult to digest for those with lactose sensitivities and, unfortunately, studies note that up to 75 percent of people lose their ability to digest lactose as they age.

3. Cruciferous veggies

Like beans, cruciferous veggies — such as broccoli, cabbage, and cauliflower — contain large amounts of fiber. If you’re going heavy on protein and fiber, you might experience bloating more frequently.

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However, this doesn’t mean you’re unhealthy! Researcher behind this study note that while bloating is a side effect of a protein and fiber-rich diet, it may benefit your body more than a carb and fiber-rich diet.

4. Carbonated beverages

Carbonated drinks like soda adds to the amount of air you ingest, causing burping and a buildup of gas in the stomach.

5. Apples

Another food high in FODMAPs, apples contain significant amounts of fructose and sorbitol which may cause digestive unease.

6. Wheat

Wheat and many other whole grains are high in fructo-oligosaccharides (a FODMAP). This makes it a key player in gas or bloating. Additionally, having a gluten intolerance can increase gas and bloating after eating wheat.

Before you think “beans = bad”, try the elimination or FODMAP diet

The foods above are definitely not meant to be demonized or completely off-limits. Rather, it’s about recognizing an intolerance and balancing a healthy consumption of these foods.

For example, fiber is essential to overall health, heart health, weight management, and healthy bowels. But too much fiber can cause bloating, gas, abdominal pain, and a whole host of stomach issues.

If you’re curious about how your gut talks, we recommend trying an elimination diet or low FODMAP diet. These are easy and effective ways to discover any food intolerances, but should be done under supervision of a dietitian for best results.

Fast facts and tips on gas and bloating

Do bananas cause gas? Yes and no (just like all foods) as it depends on an individual’s body. This includes everything from allergies to intolerances to consumption.

What’s the best way to prevent gas after eating? Practicing mindful eating and eating and drinking slowly will prevent the consumption of too much air.

Give probiotics and fermented foods a try. This can help balance bacteria and promote a healthy gut.

Don’t forget to move. Regular exercise helps keep the digestive system in good shape, so consider adding some after-dinner walks to your routine.

See a doctor if you think you have a condition or intolerance. Remember, like lactose intolerance, intolerances and allergies can develop down the line.

Bananas are a convenient, inexpensive, and tasty fruit that’s popular worldwide.

They’re often eaten following periods of nausea, vomiting, or diarrhea due to their mild nature and flavor and ability to help reintroduce nutrients and electrolytes when appetite is lacking.

As such, bananas are part of the BRAT diet, which stands for bananas, rice, applesauce, and toast. This diet helps make stools firmer and is thought to be easier on the stomach during sensitive periods.

However, some people report that eating bananas has caused them to experience more gas.

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This article examines whether bananas are likely to cause gas and other gastrointestinal side effects like bloating.

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Bananas, gas, and bloating

Bananas have been used to help alleviate diarrhea and constipation in children. However, some people report that eating bananas causes them to experience unwanted side effects like gas and bloating (1Trusted Source).

Bloating is a common condition in which you feel distention and pressure in your abdomen from a buildup of slow-moving gas in your intestines (2Trusted Source).

One possible reason for these side effects is that bananas contain sorbitol, a naturally occurring sugar alcohol. Your body metabolizes it slowly, and it can cause laxative effects when consumed in large amounts (3Trusted Source).

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Bananas are also high in soluble fiber, a type of carbohydrate that dissolves in water and may result in increased gas production (4).

Both sorbitol and soluble fiber pass through your large intestine during the digestive process. Here, intestinal bacteria work to break them down.

The process of breaking down sorbitol and soluble fiber produces hydrogen, carbon dioxide, and methane gas, which results in increased flatulence in some people (5Trusted Source, 6Trusted Source).

Eating large amounts of soluble fiber can cause constipation, bloating, and gas, especially among people who may already experience digestive issues (7Trusted Source, 8Trusted Source, 9Trusted Source, 10Trusted Source).

Furthermore, if you’re not used to consuming a fiber-rich diet in general, eating fiber-rich foods like bananas may cause you to experience gas. One medium banana contains around 3–5 grams of fiber (11Trusted Source).

Fiber appears to change the gut microbiome, increasing the number of fiber-digesting bacteria that produce gas as a byproduct (12Trusted Source).

SUMMARY

Bananas may cause gas and bloating in some people due to their sorbitol and soluble fiber contents. This seems to be more likely among people with digestive issues or who aren’t used to eating a fiber-rich diet.

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How to prevent gas from bananas

If you think you’re sensitive to the compounds in bananas, one way to potentially reduce their gas-inducing effects is to eat smaller portions. For instance, instead of eating a whole large banana at once, eat one-third or one-half of it.

Some sources suggest that unripe, green bananas contain more resistant starch than riper bananas. Resistant starch passes through your digestive system largely untouched, functioning similarly to soluble fiber and potentially causing more gas.

As bananas ripen, their resistant starch is turned into simple sugars, which are more digestible. As such, eating ripe bananas may help reduce gas and bloating (13Trusted Source).

Lastly, you may be more likely to experience gas and bloating if you’re not used to eating a fiber-rich diet.

By increasing fiber intake gradually (e.g., eating smaller portions of bananas), you can help your digestive system adjust to a higher fiber intake.

Drinking plenty of water can also help minimize any unwanted gastrointestinal side effects of increasing your dietary fiber intake, such as constipation (14Trusted Source).

How to Eat to Relieve IBS and Heal Your Gut with Dr. Angie Sadeghi

SUMMARY

To minimize digestive issues from eating bananas, choose ripe bananas, eat them in smaller portions, and make sure to stay hydrated if you’re not used to eating high fiber foods regularly.

The bottom line

Bananas are a widely consumed fruit that’s sometimes used to help alleviate diarrhea or constipation. However, some people report experiencing an increase in gas and bloating after eating bananas.

This may be due to the high fiber content of bananas, as well as their sorbitol and resistant starch contents, as these are harder for your body to break down.

To minimize digestive effects from eating bananas, choose ones that are ripe and eat smaller portions. Additionally, if you’re not used to eating a high fiber diet, staying hydrated can help prevent related digestive issues.