Our 5 home remedies for bloating

Aerophagia is a digestive disorder that affects many people on a daily basis. It manifests as the involuntary swallowing of large amounts of air, which can lead to abdominal pain and discomfort. According to the Department of Health, an adult swallows 2 to 4 litres of air per day, which is considered the “normal” amount. Anything beyond that is classified as aerophagia.

Typically occurring after meals, aerophagia can become debilitating and interfere with daily activities when it is recurrent. 

We often hear about bloating and flatulence, but a bit less about aerophagia. So, what is the difference between aerophagia, bloating, and flatulence? While these three terms may seem similar, they do not refer to the same conditions and do not all have the same causes.

• Bloating refers to a sensation of swelling and distension in the abdomen. It is characterised by a 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. 

Bloating is a condition of abdominal distension, whereas flatulence is the result of an excess of gas in the stomach. Aerophagia is ultimately nothing more than one of the causes of these symptoms. 

Aerophagia is a completely natural phenomenon that also affects animals. It occurs when small amounts of air enter our esophagus along with food. This air then passes into the esophagus and throughout the digestive system. 

The causes may seem dietary, but in reality they are more related to how we eat than to the foods themselves. 

• Talking while eating and eating quickly. When we eat quickly and talk while chewing, we tend to swallow more air. Repeated swallowing and poor chewing send conflicting signals to our stomach, which hasn’t been prepared to receive food. It therefore stores the air in the intestines and will have more difficulty initiating digestion. 

• Consumption of carbonated beverages (sparkling water, soda, beer, sparkling wine, etc.). By ingesting more air than usual, you increase the risk of aerophagia and belching.  

• A sedentary lifestyle. Although a sedentary lifestyle is not directly linked to aerophagia, it can contribute to its onset by causing digestive problems. Moving around can stimulate digestion; conversely, when sitting still, our stomach has a harder time digesting and breaking down food. The more you move, the more your digestive tract will empty! 

• Stress. It is often said that the stomach is the body’s second brain. In the case of aerophagia, this is particularly true. If you regularly find yourself in stressful situations, your stomach will contract abnormally, making it difficult to digest food and leading to gas and bloating.

As mentioned earlier, the symptoms of aerophagia are varied and depend on the causes of their onset. 

When we consume carbonated beverages, fermented foods, or eat too quickly, we are more prone to flatulence. All this swallowed gas must find a way out. To do so, it generally follows the food bolus and is expelled through the anus. 

Stomach aches or bloating, on the other hand, are linked to our lifestyle. For sedentary individuals as well as those prone to stress, digestion is disrupted, causing abdominal pain and a hardening of the abdomen. 

Symptoms often reveal the underlying cause and reflect our current physical or mental state. It is essential to learn to listen to your body and interpret its messages.

Some practical tips to alleviate symptoms

Every problem has a solution. Before drastically changing your diet or starting a course of activated charcoal, here are some simple tips to make your daily life easier:  

• Take your time eating and chew thoroughly 

• Avoid fermented foods

• Cut back on chewing gum 

• Cut out carbonated drinks (soda, beer, sparkling wine) 

• Avoid eating too many starchy foods (pasta, pizza, potatoes, etc.) 

• Reduce the size of your meals and avoid eating too much

• Avoid compressing your lower abdomen with tight-fitting clothing; this will compress your digestive system and worsen the pain. 

When should you see a doctor?

Although generally harmless, if the condition persists over time and worsens, it may be a sign of an underlying medical condition. In the following cases, or if you have any doubts, we recommend consulting a healthcare professional: 

• Bloating occurs suddenly, is accompanied by stomach pain, and you are unable to pass stool or pass gas. 

• If flatulence is accompanied by nausea, vomiting, or constipation that has lasted for several days.

• If flatulence is accompanied by diarrhea, chills, and fever.

• If you notice blood in your stool. 

These symptoms may be signs of digestive infections or intestinal blockages and should therefore not be taken lightly.

Before treating a symptom, it is essential to identify its cause in order to provide the appropriate treatment. But here are 5 100% natural home remedies that could help you reduce your aerophagia problems.

Tip 1: Massage to relax the abdominal muscles and reduce bloating: Take 15ml of macadamia nut oil and warm it up. Add 10 drops of Exotic Basil essential oil. Mix everything together and gently massage your stomach in circular motions for at least 2 minutes. No more rumbling or bloated stomach—you’ll finally feel light on your feet! Recipe by: M. Faucon

Tip 2: A blend of essential oils to reduce bloating and gas: Mix in an opaque bottle:

• 1 ml of Exotic Basil essential oil

• 2 ml of meadow cumin essential oil

• 1 ml of tarragon essential oil

• 2 ml of sweet fennel essential oil

Before each meal, add a drop of the mixture to a teaspoon of honey. You’ll feel lighter right after the meal. Recipe by: D. Baudoux;

Tip 3: After a meal: ginger tea: In a large cup of hot water, mix in a teaspoon of fresh grated ginger or, if unavailable, ginger powder. Let it steep for 10 minutes before straining and enjoying.

Tip 4: Baking soda: Baking soda works in your stomach to block acid reflux and aid digestion. You can take it as a preventive measure 15 minutes before a meal by dissolving one teaspoon of baking soda in a large glass of water. Or as a remedy for discomfort, 15 minutes after a meal.

Tip 5: A large glass of apple cider vinegar: Apple cider vinegar is known to help stimulate the production of gastric juices and thus aid digestion. To reap its benefits, before or after a meal, you can dilute one tablespoon of apple cider vinegar in a large glass of water. For even greater effectiveness, opt for apple cider vinegar with the “mother.” Be careful, however, as vinegar is highly acidic and therefore not recommended for people with peptic ulcers.

While these natural remedies are effective, they are no substitute for the advice of a qualified healthcare professional. If your digestive issues persist, don’t hesitate to seek medical advice.

Laura is a health, beauty, and lifestyle writer. Passionate about travel and gastronomy, she shares all her nutrition tips to help you 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.