The best fruits to avoid gas during pregnancy are typically low in fermentable sugars (FODMAPs) and are easier to digest in moderate amounts. Recommended options include:
- Bananas (especially firm/green): Gentle on digestion and naturally low in FODMAPs when not fully ripe.
- Citrus fruits: Oranges, mandarins, lemons, and limes are low in FODMAPs and can be enjoyed in reasonable quantities.
- Blueberries, strawberries, and grapes: All are considered low-gas fruits and are easy to tolerate for most people.
- Pineapple, cantaloupe, and kiwi: Low in fermentable sugars and less likely to contribute to gas or bloating.
- Apricots and peaches (fresh): In small amounts, these are often well tolerated, but avoid dried or canned versions due to higher sugar content.
- Cranberries (fresh or dried, in limited amounts): Low in sugar/fermentables and usually do not cause gas.
- Melon (cantaloupe, honeydew, watermelon): Hydrating and generally easy on the stomach.
For best results, eat these fruits in modest portions, chew thoroughly, and space servings throughout the day. It’s helpful to track responses since individual sensitivity can vary.
Fruits like apples, pears, mangoes, cherries, and dried fruit can cause more gas and are best limited if extra bloating is a problem.
