1. Stop milking it
If dairy makes you bloated, you may have developed lactose intolerance. Try lower-lactose foods (like hard cheese or yogurt) or lactose-free dairy products, or take a lactase enzyme.
2. Pick fruit carefully
Berries, grapes, and citrus contain a near-equal ratio of the sugars fructose and glucose, making them easier to digest than fruits with more fructose, such as honeydew, apples, and pears.
3. Switch your starch
If fructan-rich wheat, rye, or barley is behind your bloat, choose stomach-friendly rice, corn, oats, or potatoes.
4. Skip fake sugars
Sorbitol, xylitol, and mannitol are sugar alcohols found in diet sodas and sugar-free gum. Avoid these if they bother you.
5. Be smart about beans
Limit galactan-rich legumes (soy nuts, chickpeas, lentils, and all beans), cabbage, and brussels sprouts if they're causing you trouble. Soaking dried beans overnight or taking the OTC enzyme Beano may help.
