What fruit takes away gas? Understanding the best choices for digestive relief

October 11, 2025 •

4 min read

According to research, bloating and gas are common gastrointestinal issues affecting a large percentage of the population. While many foods can contribute to digestive discomfort, certain fruits are known for their ability to provide natural relief. So, what fruit takes away gas? The answer lies in their unique composition of enzymes, fiber, and low-fructose content.

Quick Summary

Several fruits can help reduce gas and bloating through natural digestive enzymes, specific types of fiber, and low sugar content. Key options include papaya, pineapple, and bananas, which aid digestion and help maintain a healthy gut. Other fruits like berries and kiwi also contribute to digestive comfort.

Key Points

Enzyme-rich fruits help: Papaya and pineapple contain powerful digestive enzymes (papain and bromelain) that break down proteins and reduce gas.
Potassium and fiber are key: Bananas provide potassium to regulate fluid balance and fiber to support healthy bowel movements, helping prevent gas.
Low-fructose options reduce fermentation: Berries and citrus fruits are generally lower in fructose and less likely to cause gas than high-fructose fruits like apples and pears.
Kiwi aids digestion: The enzyme actinidin in kiwi helps improve protein digestion and speeds up stomach emptying, alleviating bloating.
Other remedies complement fruit intake: Ginger and fennel seeds offer natural relief for digestive distress through anti-inflammatory and antispasmodic properties.
Hydration is important: Water-rich fruits and drinking enough water help maintain hydration and smooth fiber transit through the digestive system, which can prevent constipation and trapped gas.

The Science Behind Fruit and Digestive Gas

Gas and bloating occur when intestinal bacteria ferment undigested carbohydrates, a process that produces gas. Some fruits are rich in specific components that can help mitigate this process. These include digestive enzymes that break down proteins, potassium that regulates fluid balance, and specific fibers that promote healthy gut bacteria without causing excessive fermentation. Conversely, some fruits, especially those high in fructose, can exacerbate symptoms for individuals with sensitivity.

Top Fruits That Offer Gas Relief

Papaya and Pineapple: Enzyme Powerhouses

Two of the most effective fruits for gas relief are papaya and pineapple, thanks to their potent digestive enzymes.

Papaya: This tropical fruit contains papain, an enzyme that helps your body break down and digest proteins. This can prevent food from sitting in your stomach and causing uncomfortable gas and bloating. Papaya's high fiber content also helps regulate bowel movements, preventing constipation which can be a source of trapped gas.
Pineapple: Similarly, pineapple contains bromelain, a complex of enzymes that digests protein. Bromelain has also been used in traditional medicine for its anti-inflammatory effects, which can further soothe digestive discomfort and reduce bloating.

Bananas: The Potassium and Fiber Choice

Bananas are a great choice for calming a gassy stomach. They offer a dual benefit: potassium and fiber.

Potassium: This mineral helps regulate fluid balance and sodium levels, which can prevent water retention and related bloating.
Fiber: Bananas provide both soluble and insoluble fiber. For gas relief, slightly underripe bananas are often recommended as they contain more resistant starch, which promotes good gut bacteria without causing as much gas as ripened, higher-sugar fruits.

Kiwi: Aiding Protein Breakdown

Kiwifruit contains the enzyme actinidin, which aids in the digestion of proteins and can speed up stomach emptying. This helps reduce the sensation of fullness and decreases the likelihood of gas forming during digestion. Its fiber and potassium content also contribute to overall digestive health.

Berries and Citrus: Low-Fructose Options

For those sensitive to FODMAPs (fermentable oligo-, di-, mono-saccharides, and polyols), which can cause gas, choosing low-fructose fruits is key. Berries like strawberries and blueberries, along with citrus fruits like oranges and grapefruits, are excellent choices as they are less likely to cause gas and bloating.

Other Natural Remedies for Gas Relief

While fruits are a great starting point, other natural foods and habits can also help alleviate gas.

Ginger: Known for its anti-inflammatory and motility-boosting properties, ginger can accelerate stomach emptying and reduce gas formation. Sipping on ginger tea is a popular remedy.
Fennel Seeds: Chewing on fennel seeds after a meal is a traditional practice to aid digestion. Fennel has antispasmodic properties that can relax intestinal muscles, providing relief from flatulence and indigestion.
Hydration: Staying well-hydrated is crucial. Water-rich foods like cucumber can help prevent water retention and alleviate bloating. Drinking plenty of water also helps fiber move smoothly through your digestive tract.

Comparison of Gas-Relieving vs. Gas-Causing Fruits

Understanding the differences can help you make better dietary choices for your digestive health.


Feature	Gas-Relieving Fruits (e.g., Papaya, Pineapple)	Gas-Causing Fruits (e.g., Apples, Pears)
Primary Mechanism	Contain digestive enzymes (papain, bromelain) and balanced fiber that aids digestion without excessive fermentation.	High in fermentable carbohydrates (like fructose and sorbitol) and certain fibers that can be poorly absorbed.
Fructose Level	Generally low to moderate (e.g., berries, citrus).	High fructose content can trigger symptoms in sensitive individuals.
Enzymes	Possess active enzymes that break down proteins and improve digestion.	Do not contain the same potent, active digestive enzymes.
Common Symptoms	Help soothe bloating, reduce gas, and aid indigestion.	Can cause increased gas, bloating, and stomach discomfort in susceptible people.
Best Practice	Consume as a snack or alongside a protein-rich meal to aid digestion.	Best consumed in moderation, especially if prone to gas.

Conclusion

For those seeking natural relief from gas and bloating, certain fruits offer a simple yet effective solution. Papaya and pineapple are excellent choices due to their powerful digestive enzymes, while bananas, kiwi, and low-fructose berries provide additional benefits through fiber and other nutrients. Incorporating these fruits into a balanced diet, along with other remedies like ginger and fennel, can significantly improve digestive comfort. By understanding what fruit takes away gas and which ones might cause it, you can make informed choices to support a healthier, happier gut. Consulting a healthcare provider or a registered dietitian is always recommended for persistent digestive issues.

To learn more about foods that help with bloating and gas, you can visit the Healthline guide: 20 Foods and Drinks That Help with Bloating.

General Tips for Incorporating Gas-Relieving Fruits

Eat ripe fruits: Riper fruits are often sweeter but can contain more simple sugars. If you are sensitive, choose less ripe versions (like slightly green bananas).
Add to smoothies: Blending fruits like pineapple or papaya into a smoothie is an easy and delicious way to consume them. Add a little ginger for extra digestive power.
Pair with protein: Eating enzyme-rich fruits like papaya or pineapple alongside a protein meal can help with digestion.
Monitor your intake: Pay attention to how your body reacts to different fruits to identify any personal sensitivities. Keeping a food diary can be helpful.

Frequently Asked Questions

While individual results vary, papaya and pineapple are excellent choices for immediate gas relief due to their high content of powerful digestive enzymes, papain and bromelain, which help break down proteins and soothe the stomach.

Some fruits, particularly those high in fructose and certain types of fiber, can cause gas and bloating. Examples include apples, pears, and mangoes, especially in individuals with fructose sensitivity, as the carbohydrates may not be fully absorbed and are then fermented by gut bacteria.

Yes, bananas can be very effective for relieving gas and bloating. They are a good source of potassium, which helps regulate fluid balance, and fiber, which promotes healthy bowel movements. Slightly underripe bananas can be particularly helpful as they contain more resistant starch.

The digestive enzymes found in fruits like papaya (papain) and pineapple (bromelain) work by helping your body break down proteins more efficiently. When proteins are digested properly, they are less likely to be fermented by gut bacteria, which reduces gas production.

Yes, kiwi is effective for gas and bloating. It contains the enzyme actinidin, which aids in protein digestion and can help speed up stomach emptying. Kiwi's fiber and potassium content also contribute to better overall digestive function.

Low-fructose fruits that can help with gas include berries (strawberries, blueberries), citrus fruits (oranges, grapefruits), and avocado. These fruits are less likely to cause gas in sensitive individuals compared to high-fructose fruits.

While fresh fruit juice from gas-relieving fruits like pineapple may help, whole fruit is generally better because it contains fiber. Additionally, many store-bought fruit juices are high in sugar, which can sometimes worsen digestive symptoms.