Food makes us bloat. It’s true, and there are certain foods make you blow up like a balloon. What’s worse is that, as we age, we become more reactive than our younger digestive-systems- of-steel selves.

Rest assured, there is a whole science on how to beat the bloat. But for a quick glance at what foods can be traded in to get through the day with a flat tummy to show for it, consider following this:

1. Choose your grains wisely

There are some grains that will be more belly swelling than others. A lot of people have a troubles digesting wheat, despite its being such a predominate part of the western diet. Breads, pastas, doughs—you could find this grain at any given meal time. Wheat, and other grains like rye and spelt contain gluten, which has known to wreak havoc in celiacs and gluten sensitive people alike.

Even without a diagnosed condition you might feel the excess consumption of gluten containing foods brings on the bloat. You can easily go for the gluten free alternative grains such as buckwheat, millet, teff, amaranth, corn, rice or quinoa.

If you’d prefer to opt for convince of pre-made gluten-free product alternatives, beware. Marketers will often not mention the hidden additives and sugar load behind the gluten free labeling.

2. Cooked foods over raw

Think of cooked meals as easier on the digestive system. Vegetable, fruits, grains and meats will take less energy to digest when they are pre-cooked. This is not to say fresh and raw fruit and veg aren’t good for you. But if you are getting a little distended in the belly after raw foods, you might want to consider warm cooked foods, like soups, stews or steamed veggies.

However, some foods raw or cooked will still pack a punch for a bloated tummy, so eat these in moderation: The brassica family (broccoli, kale, Brussels sprouts, cabbage) and legumes.

3. Don’t have fruit for dessert

Eating fruit after a meal is actually not the best choice. The sugars in the fruit are broken down and digested faster than proteins and fats from your main course. So, that means, if fruit is eaten after a meal, it has to wait in line to be digested and moved on through. This will cause another case of bloating. Opt for eating fruit 20 minutes before a main meal.

4. Be aware of sugars

Sugar, in its simplest form, will feed gut bacteria that can cause your tummy to bloat. Sugar alcohols founds in `diet´ and ´sugar-free´ products are tasty, but poorly digested, fuelling flatulence and cause bloating.

You´re better off opting for low GI fruit such as grapefruit, apricots, green apples, berries, oranges and pears to get your sugar hit and sweetening food with small amounts of natural sweetener, like honey.

5. The powerful use of teas

Just like solid foods, there are some drinks that bloat and others that work a charm to keep the belly flat. Opt for drinks that aid in digestive ease. Chamomile, lemon grass, ginger, fennel and peppermint tea are good choices to help the belly relax. Still water with lemon or apple cider vinegar also known to promote good digestion is better than carbonated drinks, sodas, fruit juices and highly gassed waters.

Start experimenting with your daily diet and try to reduce your gassy turbulence. The goal is to get to the end of the day with a flat tummy.

Ready, set, go!