Oranges contain natural sugars, are rich in fiber, and provide other nutrients like vitamin C, potassium, and calcium, supporting smooth digestion. With high water content, a low glycemic index, and low FODMAP levels, oranges are less likely to cause bloating or gas.

Berries such as strawberries, blueberries, raspberries, and blackberries are rich in fiber, vitamin C, potassium, magnesium, and antioxidants. These are considered low FODMAP foods that do not cause bloating. You can combine berries with yogurt to boost probiotics (beneficial gut bacteria), aiding digestion.

Kiwi has a low sugar content, which helps stabilize blood sugar and balance the gut microbiome. Kiwi contains fiber, vitamin C, potassium, and antioxidants. Eating green kiwi can reduce bloating after meals rich in beef or other red meats.

Papaya contains vitamin C, vitamin A, lycopene, and one type of enzyme called papain. Papain can aid in food digestion, and when food breaks down more easily during digestion, bloating is reduced. It is advisable to eat ripe papaya rather than raw papaya. Consuming many salads made from unripe papaya can cause stomach coldness and disrupt digestion.

Pineapple contains vitamin C, copper, and a substance called bromelain. Bromelain plays a role in breaking down proteins into smaller amino acids and peptides, which helps the body absorb them more easily and prevents bloating. Bromelain also possesses antimicrobial properties, contributing to protecting the gut from certain harmful bacteria.