Abdominal bloating is a feeling of swelling in the abdomen. It can be reduced by following a few simple practical tips.

WHERE DOES MY BLOATING COME FROM?

During digestion, food passes through the stomach, then through the intestine and the colon (large intestine). Bacteria present in the digestive tract cause food to ferment. This phenomenon produces gases, the accumulation of which is responsible for the bloating and flatulence you suffer from.

ARE BLOATING AND AEROPHAGIA THE SAME THING?

Aerophagia is caused by swallowing too much air through the mouth while eating. It can result in bloating (or meteorism) in the stomach, also called aerogastria. Generally, aerophagia is linked to a significant consumption of lollipops, chewing gum, tobacco, etc. It can also be the consequence of rhino-pharyngeal conditions, disorders of dental implantation or even certain diseases of the esophagus.

CAN MY DIET REDUCE THIS BLOODING?

You can improve your bloating by reducing your consumption of foods that produce a lot of gas when fermenting (fermentable foods). To do this, certain foods should be consumed in moderation or avoided: white beans, cabbages, Jerusalem artichokes, chickpeas, prunes, figs, dates, dairy products made from whole milk, fatty white cheeses and over-ripe or moldy cheeses (Roquefort, blue cheese, etc.), or bread, pasta and dried fruits. However, some foods have low fermentation or even promote the expulsion of intestinal gas. This is the case for certain vegetables such as fennel, ginger, avocado, asparagus, lettuce; certain fruits such as papaya, pineapple, cherry, grape, strawberry, raspberry, melon, kiwi; certain meats such as poultry; or, finally, eggs, certain starches and cereals such as brown rice, bulgur, quinoa, rye, whole corn, spelt...

Certain foods promote bloating while others ferment little. Learn to know them and change certain eating habits. Eat calmly and chew well. List the foods to favor and those that you tolerate less.

These illustrations give you valuable information. To help you further, click on "Your gourmet diary" offered at the bottom of the document, it will become your shopping list!

CAN SPORT BRING AN IMPROVEMENT?

Yes. Regular physical exercise (walking, swimming, cycling, etc.) can limit the appearance of your digestive bloating. Practicing a relaxing activity (yoga) can also improve these symptoms.

WHAT SHOULD I DO TO REDUCE AEROPHAGIA?

You should eat your meals calmly, taking care to chew your food well. 
It is best to eat at regular times without skipping meals. You should avoid dishes that are too hot or too cold; we then tend to swallow more air than necessary. Carbonated drinks, alcohol and coffee are not recommended. Opt for still water. Drink instead outside of meals. Lollipops, chewing gum and tobacco are not recommended. Refrain from talking while eating. Take the time to chat between courses.
To avoid bloating and other intestinal discomfort, meals should always be eaten sitting down, in a calm environment and preferably at regular times. Reduce the volume of the two main meals by having a snack in the morning or afternoon. In all cases, take a break of 3 or 4 minutes between meals.