One second, your stomach is flat. The next, it’s too swollen to squeeze into your jeans, and you’re burpy and gassy to boot. If bloating sounds like the opposite of fun, well, an army of voices have already made that case. But the good news is we can often take steps to prevent it. Indeed, what we eat and drink plays a direct role in bloating. Experts recommend avoiding these dietary choices.

    Legumes. If you need to fit into a tight dress, steer clear of beans, lentils and peas. Some of the sugars they contain are difficult for the body to break down, which leads to gas and bloating. If legumes aren’t negotiable, stick to small portions or take Beano, a digestive enzyme product, beforehand.

    Asparagus, broccoli and cabbage. Sure, the green stuff is nutritious. But these veggies also contain raffinose, a sugar that remains undigested until it reaches the large intestine, where it’s fermented by methane-producing bacteria. Eat these in moderation, and couple them with other foods – doing so will help prevent bloating. And keep in mind: “Your body probably digests them better when they’re cooked, not raw,” says registered dietitian Stephanie Middleberg, who’s based in New York.

    Sugarless gum. Nurturing a gum habit? The bad news is that the sugarless kind typically contains sorbitol, a sugar alcohol known for causing bloating and other gastrointestinal distress. That extends to other artificially-sweetened foods and drinks, too. Try to stick to 2 or 3 servings of these a day, if you can’t eliminate them completely. “The digestive system doesn’t love fake foods,” Middleberg says.

    Carbonated drinks. Used to chugging a few sodas a day? That could explain your bloating problems. The air bubbles in carbonated drinks – even if they’re diet – will expand inside your GI tract, “causing it to swell like a balloon filled with air,” says registered dietitian Cynthia Sass, author of “S.A.S.S! Yourself Slim: Conquer Cravings, Drop Pounds and Lose Inches.”

    So carefully choose the right foods is necessary. Through 3D-NLS you can find the most appropriate health care products, better protect your health.