Aerophagia: Causes and Symptoms

Aerophagia, from the Greek “aêr” meaning “air” and “phageîn " meaning "to eat," translates to "eating air." Indeed, this digestive disorder results from excessive air intake. Although it is benign, it can cause digestive discomfort and be embarrassing in certain situations. This phenomenon occurs mainly when eating, speaking, or breathing rapidly. We naturally swallow between 2 and 4 liters of air per day. But certain behaviours or habits can cause us to swallow more, such as eating too quickly or chewing gum. This accumulation of air in the digestive tract causes the stomach to expand and may be accompanied by other symptoms, such as bloating and gas.

Aerophagia is a functional disorder caused by lifestyle habits that promote the ingestion of excess air. It can be triggered by a single cause, but may also result from a combination of several factors. The most common reasons for air accumulation in the stomach are:

Poor eating habits: Eating too quickly without taking the time to chew thoroughly leads to swallowing a large amount of air. Other habits, such as talking while eating, drinking through a straw, or chewing gum frequently, also contribute to this problem.

Stress and nervousness: Sometimes, bloating is linked to stress. Indeed, when we are anxious, we tend to eat faster, without taking the time to chew properly. Our breathing also becomes faster, even jerky. These factors promote the swallowing of air and can therefore lead to aerophagia.

Consumption of certain foods and beverages: Certain foods and beverages can worsen gas buildup and cause bloating. This is particularly true of carbonated drinks, alcohol, coffee, and certain foods high in carbohydrates or fibre that are difficult to digest.

Underlying digestive disorders: gastroesophageal reflux, dyspepsia, constipation, or other digestive conditions affecting gastrointestinal motility can contribute to aerophagia.

The symptoms of aerophagia are varied and differ from person to person. Here are the most common ones:

• A swollen, hard stomach: This is the most typical sign of aerophagia. The accumulation of air in the stomach and intestines creates visible distension, causing a feeling of heaviness. It feels like you’ve eaten too much, even after a light meal.

• Intestinal bloating: Excess air circulates through the digestive tract and can cause bloating accompanied by uncomfortable noises (gurgling), spasms, and tension.

• Flatulence and belching: The body tries to expel excess air by producing burps and gas. When these occur regularly throughout the day, even between meals, it may be a sign of aerophagia.

• Abdominal pain: Excess air distends the walls of the stomach and intestines, which can cause pain. This pain varies from person to person, ranging from mild discomfort to severe pain. It is generally felt as a pulling sensation, cramps, or pressure.

Aerophagia is a mild digestive disorder that does not necessarily require medical treatment. In fact, changing your eating habits and learning to manage stress are often enough to reduce the symptoms of aerophagia. However, a medical consultation may be helpful in determining the factors causing the condition. Based on a detailed questionnaire about lifestyle and diet, the doctor can identify behaviors or stressors that may lead to excessive air swallowing.

The most effective way to prevent symptoms related to aerophagia is to avoid triggers. To do this, start by identifying what causes this excessive swallowing of air and pinpointing the foods that worsen bloating. Keeping a food diary can help you identify which foods you have trouble digesting.

What lifestyle changes can you make?

1. Take the time to chew: Chewing thoroughly aids digestion and helps you swallow less air. If you’re used to eating quickly and find it hard to slow down, put your fork down between each bite. This tip will help you take the time to chew properly.

2. Limit your consumption of carbonated beverages: These drinks contain dissolved carbon dioxide, which is released as bubbles in the stomach. When consumed in excess, they promote gas buildup.

3. Avoid chewing gum or sucking on hard candies: These habits increase the amount of air swallowed, as they stimulate saliva production and encourage frequent swallowing.

4. Engage in regular physical activity: Exercise stimulates bowel movement and helps eliminate accumulated gas. Taking a short walk after a meal can therefore be very beneficial for preventing bloating. Regular exercise is also an excellent way to reduce stress.

5. Adopt relaxation techniques: Among the many effects of stress on the stomach, aerophagia is one of them. Learning to manage stress is therefore essential to prevent the buildup of air that causes cramps and bloating. To calm your mind and regain a sense of serenity, you can turn to practices such as deep breathing, yoga, or sophrology. If you feel the need, don’t hesitate to seek out a therapist for support and guidance.

What foods should you avoid if you have aerophagia?

Depending on your digestive sensitivity, certain foods can cause bloating. When you eat them, pay attention to how you feel. Do you feel discomfort? Do you have more gas than usual? If so, try to limit your intake of these foods.

Legumes (lentils, chickpeas, fava beans): Rich in fermentable fibre, they can be difficult to digest and cause gas as they ferment in the intestines. Soaking them in water for 12 hours before cooking helps make them easier to digest.

Gluten-containing products: In some sensitive individuals, gluten can irritate the intestinal lining and slow digestion, leading to bloating. Gluten-containing grains include wheat, oats, rye, barley, spelt, and kamut. 

Cabbage, cauliflower, and broccoli: These cruciferous vegetables contain sulfur compounds and fiber that ferment in the gut. They can sometimes cause gas.

Dairy products: Lactose intolerance can cause incomplete digestion of milk sugars and lead to bloating and gas.

Foods containing air (meringue, whipped egg whites, soufflés, whipped cream, etc.): These foods trap air within their structure. Once ingested, the air is released into the stomach and can worsen bloating.

If the symptoms of aerophagia become chronic, we strongly recommend that you consult your doctor. They will be able to perform a thorough examination and make an accurate diagnosis. If they deem it necessary, they may also order additional tests to ensure that your symptoms are not related to another digestive disorder.

Finally, certain situations require you to see a doctor within the same day. This is the case, for example, if you experience symptoms such as bloating accompanied by an inability to pass stool or gas, flatulence associated with severe pain and vomiting, flatulence accompanied by diarrhea with fever and/or the presence of blood in the stool.

Meal habits play an important role in digestion. In fact, eating while standing or eating too quickly increases the risk of digestive difficulties. Looking at a screen while eating also affects how we eat. We tend to eat faster and not chew enough. These behaviors contribute to the symptoms of aerophagia. To avoid this, it’s important to sit down and eat mindfully. By taking the time to chew thoroughly, we improve our digestion and become more attuned to our sense of fullness.

Amandine is a writer specialising in natural health. Passionate about alternative medicine, she is currently training to become a naturopath. Through her articles, she shares her knowledge in an accessible way, helping readers explore simple ways to bring more balance and wellbeing into their everyday lives.