Feeling bloated? 5 carbs that may be to blame

The Editors of Prevention

Pants tight? Take a closer look at your carbs, says Jacqueline Wolf, MD, an associate professor of medicine at Harvard Medical School and author of A Woman's Guide to a Healthy Stomach. Many-even ones that are otherwise healthy, like beans and certain whole grains- are high in one of five hard-to-digest sugars: lactose, fructose, fructans, sugar alcohols, and galactans. To help relieve your stomach symptoms, study your diet and follow these tips.
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.

See over 4,500 dairy-free recipes in Prevention's Recipe Finder tool


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.

See which fruits and veggies you should buy organic with this printable shopping list


3. Switch your starch.

If fructan-rich wheat, rye, or barley is behind your bloat, choose stomach-friendly rice, corn, oats, or potatoes.

Learn how to burn belly fat by adding these "skinny" carbs to your meals


4. Skip (some) fake sugars.

Sorbitol, xylitol, and mannitol are sugar alcohols found in diet sodas and sugar-free gum. Avoid these if they bother you, or opt for products made with stevia or aspartame instead.

See 9 easy ways to trim junk from your diet and slim down naturally


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.

What's your favorite healthy carb?


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