They are also called meteorites, but flatulence problems have nothing to do with any space rock. It’s actually a very down-to-earth problem. Dijo’s nutritionist Pauline Gauth explains that these are sensations of abdominal distension that are often associated with an increase in abdominal size or volume. According to an IFOP survey for the PileJe laboratory, 48% of French people say they suffer from at least one type of digestive disorder. And even if they are often “benign”, these anomalies must be taken into account because they tell a lot about health and possible disorders within the body.
Various causes of flatulence
Generally, bloating is caused by a build-up of gas in the digestive tract, which can lead to a feeling of discomfort or distention. So far there is nothing to worry about, but when they become frequent and painful, it is necessary to identify their causes. “The stomach is a wonderful organ that loves to communicate with us and let us know when something doesn’t suit it, so let’s listen to it! », encourages nutritionists.
Physically, bloating can be caused by various factors:
1. Excessive fermentation of certain types of food by intestinal bacteria.
2. Aerophagia, or excessive ingestion of air. This can happen when you eat or drink too fast.
3. Nutrient absorption problems, digestive disorders that can manifest as food sensitivities and intolerances. “Foods that look healthy may not be suitable for our digestive system,” warns a nutritionist. So, for example, beans, cabbage, lentils, dairy products or highly processed gluten, “needs to be more vigilant about how your stomach reacts”.
4. Imbalance of microbiota, or dysbiosis. Professionals explain that this is a surplus compared to bad bacteria.
5. An illness. For example, irritable bowel syndrome (IBS) or celiac disease. In these cases, Pauline Gauth explains that bloating can be very normal. He strongly recommends staying with a professional.
Good ways to get rid of flatulence
Every body is different and so are the causes of bloating. Pauline Gauth warns, “It is very difficult to say whether it is possible to not have them permanently anymore. However, nutritionists offer some basic tips for not having them.
1. Eat slowly. Because as Pauline Gauth explains: “Chewing slowly helps reduce the amount of air swallowed during meals, thus reducing the risk of flatulence.”
2. Avoid carbonated drinks and chewing gum or candy. Indeed, carbonated drinks “can introduce air bubbles into the digestive system”, thus promoting flatulence, explains the professional. And constant chewing “swallows excess air, and therefore contributes to flatulence.”
3. Monitor your lifestyle. This starts with practicing more regular physical activity. Pauline Gauth says “regular exercise stimulates bowel movements, promotes more efficient digestion and thus reduces flatulence”. You also have to watch your diet. Dietitians recommend adequate fiber intake (average 30 to 35 grams per day).
4. Turn to plants and natural solutions in addition to all other recommendations. A course of probiotics is ideal to support the other solutions mentioned to “obtain fast effects”. In this case, he recommends active ingredients like caraway and fennel, which are “known to help limit digestive discomfort such as bloating”. But also activated vegetable charcoal that “relieves feelings of bloating, fullness and wind” or the alpha-galactosidase enzyme, which “helps reduce fermentation processes and prevent gas production”.
To better identify the causes of bloating, professionals encourage you to keep a “food diary” that records your diet for at least 2 weeks a month. All these sensations, possible digestive disorders, pain, will be experienced in order to better understand the evolution of your bloating and act on it more effectively.
