1. Beans

So this might seem a bit obvious, because we all know that beans make us gassy. This is because beans contain a sugar called raffinose, which cannot be broken down by our digestive system. When it reaches your colon, bacteria break it down to produce a product we’re all too familiar with – gas. Other legumes such as lentils and chickpeas can also make you gassy. If you’re prone to that bloated feeling, then it’s best to avoid beans!

2. Cauliflower (and its friends)

Besides containing sulphurous compounds, vegetables like cauliflower, Brussels sprouts, and cabbage all contain a large amount of indigestible fiber. In the same way, these fibers reach your colon and when bacteria break it down, gas is produced. Roasting might help to break down some of the fibers, but if your stomach is very sensitive, it’s best to stay away. And if you do get bloated easily, you should definitely avoid eating them raw.

3. Onions and garlic

Both onions and garlic are part of the Allium family. They contain fructans, and even though these compounds are good for us, for those with irritable bowel syndrome (or IBS), it can cause gut issues. So if you noticed that your belly feels bloated and painful after eating onions or garlic, then try to avoid it for a while and see if your symptoms improve.

4. Carbonated drinks (sodas)

Carbonated drinks contain carbon dioxide, which is a gas, and if you drink a lot of sodas, it will make you feel bloated and uncomfortable. To avoid the issue of trapped gas, rather opt for water, coffee, or tea.

5. Dairy

If you often feel gassy after eating dairy products, you could be lactose intolerant. It simply means you lack the enzyme that usually breaks down lactose, a milk sugar. Because it remains undigested, it leads to gas which makes you feel bloated.

There are a few simple ways to beat the bloat. Moderate exercise (such as walking), drinking plenty of fluids, and eating enough fiber will all help to keep your belly flat! Always remember to consult a doctor before you cut out any major food groups!