Maple syrup also works as a sugar replacement for a number of recipes.
Brussels sprouts, kale, cabbage, and cauliflower are the most common offenders.
Other flavorful foods like carrots, chives, and scallions make a great replacement for onions.
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However, Moskovitz warns that chives and scallions could still be bothersome to some people.
Moskovitz suggests using garlic-infused olive oil by sauteing the garlic in oil and removing it before adding other ingredients.
“Try ditching milk, yogurt, and cheese and see how you feel.”
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She suggests reaching for lower lactose dairy like yogurt and hard cheeses or replacing them with dairy-free options.
“These are fermentable fibers that trap excess air and gas in the lower abdomen,” Moskovitz explains.
Seltzer Water
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Anything with carbonation is infused with tiny air bubbles.
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As Moskovitz puts it: “These air bubbles then move through your digestive tract after you swallow them.
It is like injecting air right into your belly.”
However, be mindful that citrus fruits can be irritating to the stomach as well.
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Lentils
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Another kind of legume, lentils contain similar soluble fibers to beans.
“If it doesn’t cause significant side effects, you might try enjoying lentils in smaller portions.”
Wine can be used as a replacement for beer for both cooking and drinking.
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But when consumed in specific quantities they can create stomach bloating.
“The constant chewing causes you to swallow excessive amounts of air in a short period.”
Similarly, drinking through straws can lead to extra air-swallowing.
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Seven to 10 percent of corn carbohydrates are malabsorptive.
US National Library of Medicine: Genetics Home Reference.Lactose Intolerance.
Updated August 17, 2020.
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Journal of Gastroenterology and Hepatology.
“Gas and Bloating.”
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