Nobody likes to feel bloated, it’s one of those things that can ruin your day, plus it may prevent you from fitting into your favorite pair of jeans. If you want to reduce your belly bloat, you need to be careful with your hard-to-digest-sugars. There are five types of sugars that take longer to digest: lactose, fructose, fructans, sugar alcohols, galactans and many of us are high in at least one of those. Take these tips into consideration if you want to relieve the feeling of heaviness on your stomach and get your energy back.
Watch you milk intake
Milk is very healthy, it’s an important source of calcium and you need plenty of that mineral in your diet. However, if you’re noticing dairy is making you feel bloated, you may have developed an intolerance to lactose. In this case, you could try dairy products that are lower in lactose, such as yogurt or hard cheese. You could also go for lactose-free products or try a lactase enzyme.
Watch out for fruits
Yes, fruits are bursting with vitamins and make a great snack, but some can cause you to get really bloated. Fruits that contain a higher amount of fructose, such as apples, pears, honeydew are a lot harder to digest, so you may want to include less of those in your diet if you have stomach problems. Instead, try going for berries, grapes and citrus; they contain an almost equal ratio of fructose and glucose, making them a lot easier to digest.
No more fake sugars
They may be hard to avoid, since they seem to be almost everywhere, but it’s not mission impossible. Fake sugars such as sorbitol, xylitol, and mannitol are sugar alcohols and are most commonly found in diet sodas and sugar-free gum. Avoid these if you notice any sort of distress, or go for products that contain stevia or aspartame instead.