Bloating: what to do? Simple everyday habits

Bloated stomach: where does bloating come from?

Bloating is a feeling of a swollen, tight stomach, sometimes with wind. Several causes, often harmless, can combine:

• swallowed air when eating too fast, talking a lot at the table, chewing gum or drinking through a straw;
• fizzy drinks, which bring gas straight into the stomach;
• fermentation of certain foods in the gut, a normal process that produces gas;
• slower digestion, for example when you move little or do not drink enough;
• stress and tiredness, which are often felt in the stomach too;
• hormonal changes, which some women notice before their period.

Having a little wind is perfectly normal: it shows our gut is doing its job. What bothers us is when it becomes frequent or uncomfortable. The good news is that small adjustments are often enough to feel lighter.

Bloating: what to do at mealtimes?

Even before looking at what is on your plate, the way you eat matters a lot. Here are the habits I recommend first:

• Take your time. At least twenty minutes per meal, sitting down, somewhere calm if possible. Put your cutlery down between mouthfuls.
• Chew well. Digestion starts in the mouth. Well-chewed food is easier to digest and you swallow less air.
• Avoid eating on the move or in front of a screen: you eat faster without noticing.
• Cut down on fizzy drinks, chewing gum and straws. These are three easy sources of air to reduce.
• Go for sensible portions, even if it means a small afternoon snack rather than one very big meal.
• Have a light dinner, not too late, ideally two to three hours before bed.

A little tip: if you often eat on the go at work, try to give yourself at least fifteen minutes of real break. Your stomach will thank you.

Foods that can make your stomach bloat

Some foods ferment more in the gut. They are still excellent for your health, so the idea is not to cut them out but to get used to them.

The best known

• pulses: lentils, chickpeas, beans;
• brassicas (cauliflower, broccoli, Brussels sprouts), onions, leeks, artichokes;
• some fruits such as apples or pears, especially in large amounts;
• sugar-free products containing polyols (sorbitol, xylitol, maltitol…), often found in sweets and chewing gum;
• milk, for people who do not digest lactose well.

My tips to tolerate them better

• Soak pulses overnight, rinse them and cook them well.
• Start with small portions and increase gradually.
• Choose well-cooked vegetables over raw ones if your stomach is sensitive.
• Add herbs and spices you enjoy: cumin, fennel, ginger, mint.

Everyone reacts differently. For two weeks, jot down in a small notebook what you eat and when your stomach bloats. You often spot your own triggers. However, do not cut out whole food groups on your own: talk to your doctor or a dietitian first.

Fibre and water: getting the balance right

Fibre is essential for our body to work properly. In France, the food safety agency Anses recommends that adults eat around 30 grams a day, and many of us eat less. You find it in fruit, vegetables, pulses, wholegrains and nuts.

The trap is trying to catch up all at once. A sudden increase in fibre can actually cause more wind for a few days. The golden rule:

1. Increase gradually, over two to three weeks.
2. Drink enough, around 1.5 litres of water a day, spread throughout the day. Fibre needs water.
3. Vary your sources: a piece of fruit at breakfast, vegetables at every meal, wholemeal bread from time to time, pulses twice a week.

When I am short of time to cook, I like Forever Fiber Fusion: a ready-to-eat apple-flavoured jelly stick that provides 8 g of fibre and contributes to your daily fibre intake. It comes on top of a varied diet, never instead of fruit and vegetables.

As for drinks, water is still the best. Herbal teas count too, hot or cold. If you like starting your day with a glass of aloe vera, it is also a nice way to remember to drink from the morning.

Move and breathe: your stomach likes movement

We often forget it, but physical activity is part of the advice for regular digestion. No need for intense exercise:

• A ten to fifteen-minute walk after a meal, even at a gentle pace, is a great habit to adopt.
• Move every day: take the stairs, get off one stop early, walk to the shops.
• Avoid lying down straight after eating. Wait at least an hour.
• Keep regular mealtimes: our digestive system likes routine.
• Do not hold on when you feel the need to go to the toilet.

Stress settles in the stomach too

When we are tense, we eat faster, breathe badly and our stomach tightens. Try belly breathing: lying down or sitting, one hand on your stomach, breathe in gently through your nose while letting your belly rise, then breathe out slowly through your mouth. Five minutes is enough, in the evening or before a meal. A gentle clockwise tummy massage can also be a pleasant moment of relaxation.

Bloated stomach: when should you see a doctor?

Bloating is usually harmless. But some signs should prompt you to see your doctor without waiting:

• bloating that lasts several weeks or comes back very often;
• severe pain, or pain that wakes you at night;
• fever or vomiting;
• blood in your stools or black stools;
• weight loss you cannot explain;
• a lasting change in bowel habits, especially after 50;
• marked tiredness alongside it.

Your doctor can look for a specific cause, such as an intolerance, a functional bowel disorder or another problem, and offer suitable care. Do not stay alone with a discomfort that lasts: it is common and help exists.

And I always say it: food supplements should not replace a varied and balanced diet and a healthy lifestyle.

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