1. Watch your carbs! Many are high in one of five hard-to-digest sugars: lactose, fructose, fructans, sugar alcohols, and galactans.
2. 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.
3. Pick your 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.
4. 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.
5. Flush your body - lots and lots of water!!!!
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