One second, your stomach is flat. The next, it’s too swollen to squeeze into your jeans, and you’re burpy and gassy to boot.
If bloating sounds like the opposite of fun, well, an army of voices have already made that case. But the good news is we can often take steps to prevent it.
Indeed, what we eat and drink plays a direct role in bloating. Experts recommend avoiding these dietary choices.
Legumes
If you need to fit into a tight dress, steer clear of beans, lentils and peas. Some of the sugars they contain are difficult for the body to break down, which leads to gas and bloating. If legumes aren’t negotiable, stick to small portions or take Beano, a digestive enzyme product, beforehand.
Dairy products
If you have lactose intolerance – which means your body doesn’t have the necessary enzymes to break down sugar – dairy products will trigger bloating. There’s no need to remove milk from your diet, says registered dietitian Keri Gans, an Eat + Run blogger and author of “The Small Change Diet.” Simply opt for the lactose-free variety.
Asparagus, broccoli and cabbage
Sure, the green stuff is nutritious. But these veggies also contain raffinose, a sugar that remains undigested until it reaches the large intestine, where it’s fermented by methane-producing bacteria. Eat these in moderation, and couple them with other foods – doing so will help prevent bloating. And keep in mind: “Your body probably digests them better when they’re cooked, not raw,” says registered dietitian Stephanie Middleberg, who’s based in New York.
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