For ease of reference, figures in brackets refer to the reference numbers appended to this document.
Ever heard of «aerophagia»? It sounds very scientific, but it simply means «eating air».» (2)! Indeed, one of the problems associated with bloating and abdominal swelling is the accumulation of air. It is therefore possible to limit the amount of air ingested as part of your eating routine, in order to improve intestinal discomfort. (1)(3)(4).
Tip #1: Eat more slowly
It's important that meals last at least 15 minutes. This allows you to chew your food better and avoid «sucking» it down. You can take two deep breaths before the meal to remind yourself to slow down! Also, avoid talking while chewing, to limit air intake. Talk when your mouth is empty!
Tip #2: Limit sparkling liquids
Given their bubble content, certain liquids can increase the amount of air ingested. Sparkling water, soft drinks and beer are the ones to limit. (3)(4). Yes, it's possible that fizzy liquids «help» some people to «digest better» by creating burps! However, this phenomenon is more harmful than beneficial in the context of bloating and swelling, since the air «gets trapped».
Tip #3: Limit gums and straws
Gum and straws should be avoided during bloating. (2). The opening of the mouth when chewing gum creates an accumulation of air. Straws, on the other hand, increase air intake when drinking liquids. The use of sweets to change breath (if desired) and glasses with spouts are to be preferred. In addition, avoid «sipping» hot drinks and liquids.
Bonus Tip #4: Eat to your heart's content
To reduce abdominal distension, it is important to respect satiety during meals. (3). This limits the feeling of «bloating» perceived when needs are exceeded with larger-than-necessary meals. L’tip #1 eating slowly also helps.
Whether in the context of irritable bowel syndrome (or often referred to as irritable bowel syndrome) for managing day-to-day symptoms or when on the move, these different avenues can help improve bloating and swelling. Personalizing these recommendations is essential, so don't hesitate to make an appointment with a team nutritionist.
To find out more about bloating, see this complete blog on the subject.
References
(1) American Gastroenterological Association. Chey WD, Hashash JG, Manning L, Chang L. AGA Clinical Practice Update on the Role of Diet in Irritable Bowel Syndrome: Expert Review. Gastroenterology. 2022 May;162( 6 ):1737-1745.e5. https://pubmed.ncbi.nlm.nih.gov/35337654/
(2) HealthLine, What Is Aerophagia and How Is It Treated?, 2023, Page consulted online : https://www.healthline.com/health/aerophagia
(3) Radziszewska M, Smarkusz-Zarzecka J, Ostrowska L. Nutrition, Physical Activity and Supplementation in Irritable Bowel Syndrome. Nutrients. 2023 Aug 21;15(16):3662. https://pubmed.ncbi.nlm.nih.gov/37630852/
(4) Singh P, Tuck C, Gibson PR, Chey WD. The Role of Food in the Treatment of Bowel Disorders: Focus on Irritable Bowel Syndrome and Functional Constipation. Am J Gastroenterol. 2022 Jun 1;117( 6 ):947-957. https://pubmed.ncbi.nlm.nih.gov/35435179/
French 
English