Let’s talk about the uncomfortable truth. Sometimes we’re bloated, and that sucks. We love food and know you do, too. To help ensure mealtime is a favorite time of day, instead of a period of pain and uncertainty, we’ve got some tips for you. The good news is that by simply reducing or removing certain items from your diet, you’re likely to experience less bloating.

Common Food That Causes Bloating

Milk & Cheese

Milk and cheese offer a decadent finish to dishes and make for a rich snack when enjoyed alone. The issue is that for some with lactose — a main ingredient in dairy– intolerance, this rich, decadent flavor is accompanied by gas, bloating, and sometimes painful bowel movements.

If you experience sensitivities when eating milk, cheese, or other dairy, there are great dairy alternatives that will still satisfy your rich and creamy hankerings.

Beans & Lentils

Beans and lentils are both savory and fiber-rich. Like their dairy counterparts, beans can be hard for some individuals to seamlessly breakdown because of their sugars and fibers. Interested on what’s happening on the inside of your body? Here’s what is going on in the digestive tract.

“So when legumes reach the large intestine, your gut bacteria take the lead and feast on them. This process leads to gas and can balloon out your waist,” reports Health.

If you’re not extremely sensitive and only notice the occasional discomfort, try pairing beans with whole grains for easier digestion. This helps legumes get better assimilated into your digestive tract for future processing.

Less Bloated, Happier You

The reality is that sometimes we’re going to feel bloated. But by being aware of these bloating offenders, you can find ways to enjoy these foods moderately or replace them altogether, with less disruptive alternatives.

Stop by next time for a look at foods that help reduce bloating and keep your tummy flat just in time for bathing suit season.