1. Yogurt. It’s touted for its belly-calming probiotics, but certain types of yogurt could actually be doing you more harm than good. That’s because dairy products contain varying levels of the sugar molecule lactose, which gets fermented in your body and creates gas bubbles and bloating, Greer says. But that doesn’t mean all yogurts are off-limits. Plain Greek yogurt, which usually has around 12 grams of sugar and plenty of protein, is a good bet. Nonfat and low-fat yogurts, on the other hand, may contain close to 30 grams of sugar, making them a much gassier choice.
2. Cruciferous vegetables. Brussels sprouts, broccoli, and cauliflower all contain a type of carbohydrate called raffinose. Because we don’t make the enzyme needed to break down raffinose, it passes through the small intestine undigested. And when food enters the large intestine without being broken down first, it gets fermented by bacteria. The result? Gas buildup in the colon, which generates bloating and particularly smelly flatulence, Greer explains. To make these veggies easier on your stomach, try roasting them. While it won’t break down the raffinose, it can make them easier to chew, which in turn increases the surface area for digestion, she says. (Got gas? Here are 7 things your gas is trying to tell you.)
3. Beans. Resistant starch is a type of nondigestible fiber naturally found in the outer shell of beans. To ease bean-induced bloating, Greer recommends soaking the dried legumes overnight. Hydrating them will break down some of the starch, so less of it makes its way to your colon, she says.
4. Watermelon. This naturally sweet fruit has a very high level of fructose. According to Greer, roughly 30 to 40% of people can’t fully absorb fructose, which leads to bloating, gas, and sometimes diarrhea.