Diet to Reduce Bloating: What to Focus On?

Causes of Bloating

Bloating is completely normal and natural. It is characterised by a frequent and sometimes uncomfortable phenomenon that stems from the complex process of digestion. When we eat food, it goes through several stages of breakdown, including fermentation. This fermentation is a crucial phase of digestion and is considered the cause of bloating.

This stage occurs mainly in the colon, the final part of the intestine, where gut bacteria come into play. These essential microorganisms break down food components that have not been fully digested. This process releases gases, particularly carbon dioxide and hydrogen. These gases are not always properly expelled and thus accumulate in the digestive tract. It is this accumulation that can cause the characteristic swelling associated with bloating.

Some people may be more prone to producing gas, while others may experience abdominal tension without necessarily having gas. This process is unique to each person and varies depending on the foods consumed, fatigue levels, and many other factors.

Stomach bloating and gas: What’s the connection?

A bloated stomach is often accompanied by gas, as the buildup of gas in the digestive tract causes a sensation of abdominal distension. This can be linked to slow digestion, swallowing air while eating, or fermentable foods. Swelling is therefore often the visible result of internal bloating. A suitable diet and good digestive health can help relieve these symptoms.

• Feeling of abdominal bloating

• Visible abdominal swelling

• Frequent belching (farting) due to intestinal gas

• Discomfort and distress related to gas buildup

• Abdominal pain caused by gas pressure

• Abdominal cramps

• Feeling of heaviness after meals.

• Discomfort or even incapacitation in some cases of severe bloating.

We often hear about bloating and gas, but what is the difference between these two fairly similar terms?

Bloating refers to a sensation of swelling and distension in the abdomen. It is characterised by the feeling of a large, tight, or even hard stomach. Bloating is often the result of gas in the gastrointestinal tract, but this gas does not always manifest as burping (eructation) or farting (flatulence).

Flatulence, or gas, refers to the expulsion of gas stored in the stomach through the anus. This gas may be odourless or, conversely, very unpleasant. Flatulence is considered normal because it results from the fermentation of food in the stomach, but in excessive amounts it can cause discomfort.

Note: bloating is a condition of abdominal distension, whereas flatulence is the result of an excess of gas in the stomach.

Note: Bloating is a condition of abdominal distension, whereas flatulence is the result of an excess of gas in the stomach.

Excessive flatulence: what can you do?

To reduce excessive flatulence, it is advisable to limit fermentable foods (cabbage, legumes, carbonated beverages), eat slowly, avoid talking while eating, and engage in regular physical activity. Probiotics can sometimes help rebalance the gut flora. You should also be mindful of food intolerances (lactose, gluten, etc.). Consult a doctor if flatulence is accompanied by pain, persistent bloating, diarrhoea, weight loss, or blood in the stool. In the absence of these signs, a few dietary adjustments are usually sufficient.

From the Doctor

"Bloating affects up to 30% of the adult population in France, and is often a sign of an imbalance in the gut microbiota, an excess of fermentable foods, or moderate intestinal permeability. A 2020 study (PMID: 32679498) shows that a low-FODMAP diet significantly reduces bloating in sensitive individuals, particularly those with irritable bowel syndrome. At the same time, supporting digestion with carminative herbs (mint, fennel, ginger) and the gut ecosystem with probiotics or well-tolerated fermented foods helps reduce excessive gas production.

Note: the goal is not to eliminate fibre, but to adjust its type and timing."

Dr. Yoni Assouly – Physician with a functional and nutritional approach

Certain foods are more likely to cause excessive gas production in the digestive tract, leading to bloating. It’s essential to know these potential culprits and avoid them when trying to reduce bloating symptoms. Here’s a list of the main gas-producing foods:

1. Legumes: Beans, chickpeas, and lentils, rich in fibre and complex carbohydrates, can be difficult to digest, causing gas production during fermentation in the colon.

2. Cruciferous vegetables: Cabbage, broccoli, and cauliflower are cruciferous vegetables rich in fiber and sulfur compounds, which produce foul-smelling gases such as hydrogen sulfide when broken down by gut bacteria.

3. Dairy products: Some people have reduced production of lactase, an enzyme necessary for digesting lactose. Undigested lactose can be fermented by gut bacteria, leading to gas.

4. Chewing gum and candy: Certain sweeteners such as sorbitol and mannitol, used in sugar-free chewing gum and candy, may not be absorbed properly by the intestine, as they cause fluid to accumulate in the colon.

5. Carbonated beverages: The bubbles in carbonated beverages cause air to be swallowed, contributing to a feeling of bloating.

6. Foods high in insoluble fibre: Wheat bran and certain whole grains can cause bloating in some people. This is because they contain insoluble fibre, which does not dissolve in water and can be harder to digest.

7. Fatty foods: Foods high in fat, such as fried foods, can slow stomach emptying, which can prolong digestion time.

Note: By avoiding or limiting your intake of these foods, you can drastically reduce the risk of bloating. However, everyone reacts differently to food, and it’s important to pay close attention to your own food tolerance so you can adjust your diet accordingly.

To avoid bloating, focus on a balanced diet and pay attention to what you enjoy and what you personally digest best. In general, here are some foods that can help prevent bloating:

1. Lean proteins: Choose lean protein sources such as chicken, turkey, fish, and eggs. These foods are easily digestible and reduce the risk of excessive fermentation.

2. Cooked vegetables: Choose cooked vegetables such as spinach, carrots, and zucchini. Cooking aids digestion by breaking down the fibers, thereby limiting gas formation.

3. Low-fermentable fruits: Choose low-fermentable fruits such as bananas, berries, and melons. These fruits have a moderate fiber content and are less likely to cause bloating.

4. Moderately fiber-rich whole grains: Moderately fiber-rich whole grains such as quinoa and brown rice are perfect for reducing the risk of bloating. They provide essential nutrients the body needs without overloading the digestive system.

5. Probiotic yogurts: Incorporate probiotic yogurts into your diet to promote a healthy balance of your gut flora. By nurturing the bacteria involved in digestion, you’ll help make digestion easier.

In addition to these dietary habits, it’s important to eat slowly, chew thoroughly, and avoid drinking carbonated beverages during meals. Drinking enough water throughout the day and engaging in regular physical activity can also aid digestion and reduce the risk of bloating.

Consuming fermented foods can help reduce the risk of bloating. Although not widely consumed in Western diets, fermented foods are rich in probiotics (microorganisms beneficial to gut health). These probiotics help maintain a healthy balance of gut flora, while promoting more efficient digestion and limiting excessive gas production. Here are some fermented foods to include in your diet to support digestive health:

• Probiotic yogurts: Yogurts containing specific strains of probiotic bacteria can help strengthen gut flora and improve digestion.

• Sauerkraut: Fermented sauerkraut is a traditional dish, popular in French Alsace and Germany, rich in probiotics that can help rebalance the gut flora.

• Kimchi: This traditional Korean dish made from fermented vegetables, particularly cabbage, is a delicious and nutritious source of probiotics.

• Kefir: Kefir is a fermented beverage made from milk or water that contains a wide variety of beneficial probiotics.

• Miso and tempeh: These fermented soy-based products are also rich in probiotics. Miso soups, for example, are excellent for your health and particularly beneficial during periods of intermittent fasting.

Note: Probiotics help maintain a healthy balance between good and bad bacteria in the gut, thereby reducing the risk of bloating caused by excessive fermentation. However, we recommend introducing these foods into your diet gradually to allow your digestive system to adjust and avoid becoming overloaded.

When bloating persists, natural remedies can be considered to relieve discomfort and promote smoother digestion. Among these remedies are activated charcoal, calcium carbonate, and the use of superfoods:

Plant-Based Activated Charcoal

Certified organic and produced in an eco-friendly manner, this plant-based activated charcoal in capsules comes from sustainably managed French chestnut forests and is activated using steam without any chemical agents. Thanks to its highly developed ultra-microporosity and large adsorption surface area, this activated plant-based chestnut charcoal is particularly effective at absorbing intestinal gas.

Discover France BIO Plant-Based Activated Charcoal - Dietary Supplement

Probiotics

This natural dietary supplement is a blend of 5 patented and clinically tested probiotic strains, including the SynbÆctive® SmilinGut mix, which has proven beneficial effects on the balance of gut flora and intestinal comfort, combined with prebiotic fibers.

Discover Probiotics for Digestive Comfort - 30 capsules - Dietary supplement

Herbal Tea

Deliciously refreshing, perfectly minty, and slightly spicy, the Organic Digestive Mint Herbal Tea is particularly pleasant after a meal. Its unique blend combines 7 herbs known to aid digestion and promote well-being after meals.

Discover Organic Digestive Mint Herbal Tea

1. Eat slowly to avoid swallowing air

2. Limit fermentable foods (cabbage, legumes, sodas…)

3. Avoid meals that are too large or too fatty

4. Get regular exercise, especially after meals (walking, gentle stretching)

5. Stay well-hydrated throughout the day

6. Try probiotics if bloating is frequent

7. Identify any potential food intolerances (lactose, gluten, etc.)

Dietary supplements are contraindicated in cases of chronic illness, allergies to ingredients, or when taking certain medications (risk of interactions). They should not replace a balanced diet. Always seek medical advice before use, especially for pregnant or breastfeeding women.

Laura is a health, beauty, and lifestyle writer. Passionate about travel and gastronomy, she shares all her nutrition tips to combine pleasure with well-being. Through her articles, she is committed to providing you with meaningful information and practical advice to nourish your body and mind.