· If dairy makes you bloated, you may have developed lactose intolerance. Try lower lactose foods (like yogurt or hard cheese) or lactose free dairy products or take a lactose enzyme.
· Pick fruits 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, or pears.
· Switch your starch. If fructose rich wheat, rye or barley is behind your bloat, choose stomach-friendly rice, corn, oats or potatoes. When potatoes are baked or cooked with the skin still on, the value is still intact since the vitamins are located next to the skin. The interior of the potato is a storage place for moisture to support its brown jacket that protects the sprout.
· Skip fake sugars: Sorbitol, xylitol, and mannitol are sugar alcohols found in diet sodas and sugar-free gum. Avoid these or opt for products made with stevia or aspartame instead.
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