It’s hard not to love food, but it can be easy to hate what it does to your body. Bloating is the uncomfortable and embarrassing side effect of eating certain foods.

While you might feel like all hope is lost, there are foods you can remove from your plate to help reduce bloat. We’ve compiled a list of eight foods to remove from your diet if you want to feel more comfortable in your own skin.

1. Carbonated Drinks

Carbonated drinks like soda and sparkling water can cause some serious bloat. These drinks contain carbon dioxide, which can build up in your stomach and cause gas. This gas can lead to discomfort, bloating, and even pain.

The best way to beat the bloat is to cut back on these drinks or to eliminate them from your diet altogether.

2. Artificial Sweeteners

If you’re trying to cut calories, you may reach for products that contain artificial sweeteners. But, these sweeteners can cause bloating and digestive issues. They can also contribute to a host of other health problems.

Instead of artificial sweeteners, choose natural sweeteners like honey, maple syrup, or stevia.

3. Dairy

Dairy products are another common cause of bloating. Many people have difficulty digesting lactose, which is a sugar found in milk and other dairy products. This can lead to gas, bloating, and other digestive issues.

If you suspect that dairy is causing your bloat, try cutting it out of your diet for a few weeks and see if you feel better.

4. Legumes

Legumes like chickpeas, lentils, and beans are a great source of protein and fiber. But, they can also cause bloating and gas. This is because legumes contain oligosaccharides, which are sugars that are difficult for the body to digest.

If you want to continue to enjoy legumes, try soaking them before cooking or taking a digestive enzyme supplement.

5. Fried Foods

Fried foods are another common cause of bloating. When food is fried, it becomes high in fat, which can slow down digestion and cause bloating. Fried foods can also be high in sodium, which can cause water retention and make you feel bloated.

If you want to beat the bloat, try to limit your intake of fried foods.

6. Cruciferous Vegetables

Cruciferous vegetables like broccoli, cauliflower, and Brussels sprouts are healthy and nutritious, but they can also cause bloating. This is because they contain a type of carbohydrate that is difficult to digest.

If you want to continue to eat these vegetables, try cooking them instead of eating them raw or taking a digestive enzyme supplement.

7. Processed Foods

Processed foods are often high in sodium, which can cause water retention and bloating. They can also be difficult for the body to break down and digest, which can cause gas and bloating.

To beat the bloat, try to limit your intake of processed foods and choose whole, natural foods instead.

8. Sugar

Sugar can also cause bloating. When you consume sugar, it can cause a spike in your blood sugar levels, which can lead to inflammation and bloating. It can also cause the growth of bad bacteria in your gut, which can lead to digestive issues.

Try to limit your intake of sugar and choose natural sweeteners instead.