5. Limit alcohol
“Alcohol is a hard one because a lot of people use it in social environments,” says Crumble Smith, but it’s smart to be selective about how much and exactly what you’re drinking. That’s because alcohol can increase the amount of gas in your digestive system. Research also shows that your digestive system slows down so that your body can process the alcohol. “As a result, the food that you might be eating may not be metabolized or broken down as well,” explains Crumble Smith. These problems may be exacerbated if you’re opting for sugary drinks.
6. Consider digestive enzymes
“There are several enzymes that can assist in the digestion of beans, cruciferous vegetables and foods high in FODMAPs — fermentable oligosaccharides, disaccharides, monosaccharides and polyols,” says Crumble Smith. It might be helpful to talk to a registered dietitian about whether taking one of these could help: alpha-galactosidase, lactase, xylanase, cellulase, amylase, protease and lipase. “It’s also recommended to work with a dietitian to help identify why you might be reacting to these foods,” adds Crumble Smith.