Tips to avoid the embarrassing side of healthy eating.

Tips to avoid the embarrassing side of healthy eating.

* Gradually phase in high-fiber foods, chewing them well to start digestion.

* Drink plenty of fluids.

* Get regular physical activity (like a daily "constitutional" walk).

* If certain fruits or vegetables give you gas, try cooking and/or peeling them to help make them more digestible.

* When cooking dried beans, soak them first, then discard the liquid to get rid of some of the difficult-to-digest carbohydrate. Likewise, drain and rinse canned beans before using.

* Flavor your foods with seasonings used throughout the world to make problem foods less gassy, such as ginger, fennel seeds, turmeric and coriander. Scout ethnic groceries for epazote-an herb frequently paired with beans in Mexico and the Caribbean-and asafoetida, a spice common in East Indian cooking.

* Lastly, consider an over-the-counter aid, such as Beano®, which supplies an enzyme to digest some of the gas-inducing carbohydrates.

-Jill Weisenberger, M.S., R.D., C.D.E.

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