There are many factors that can be associated with bloating, and bloating can affect well-being. According to the U&A Digestive Health study carried out by Ipsos in April 2020 for Sanofi with 4000 respondents, 47% of French people have felt bloating / swollen belly during the last 6 months (1). What factors can cause bloating and how can you help reduce it?

Bloating is a build-up of gas in the intestine, mainly resulting in swelling of the belly and a feeling of discomfort in the abdomen. Different factors may be associated with these inconveniences (3):

• Ingestion of certain foods such as: meat in sauce (3), crucifers (cabbage and broccoli) (3) (4), legumes (lentils, chickpeas, etc.) (3), whole grains (4 ). 
• as well as dairy products (3).
• Stress (3).
• Meals sometimes eaten quickly do not allow enough chewing and can also promote bloating (5).

Indeed, our eating habits and our lifestyle directly influence our intestinal microbiota, sometimes causing an imbalance of the latter: this is what is called dysbiosis. This imbalance is a possible factor in bloating (6).

Definition and characteristics

The microbiota or intestinal flora is all the microorganisms (bacteria, viruses, non-pathogenic fungi, etc.) that live in the digestive system (7).

Up to 100 billion bacteria are thought to be found in the intestinal microbiota, most of which are still unknown to researchers (000). It is specific to each individual, both qualitatively and quantitatively. In fact, on average 10 species of bacteria make up the microbiota of each healthy person, and only half of them are commonly found from one person to another (160).

Thus, there would be a common base of 15 to 20 different species ensuring the essential functions of the microbiota. This is formed from birth. Then, bacterial colonization occurs gradually throughout life (7).

His role

Mainly located in the small intestine and the colon, the intestinal microbiota has several roles:

• In Digestion
• Acts in particular against pathogenic bacteria
• Participates in the synthesis of certain vitamins… (7).

It is therefore important to ensure that the balance of our intestinal microbiota is maintained.

• Importance of diet in maintaining this balance

Food plays an important role in the balance of the intestinal microbiota. Avoiding certain foods and choosing others promotes the growth of beneficial bacteria in the gut (8,9).

Appropriate diet in case of bloating

• Foods to favor

Fresh vegetables : which have more digestible fibers (11). Soft cooking with little fat (3).

The fruits : choose them ripe, raw at the start of a meal and cooked at the end of the meal (11).

Meats : choose low-fat, tender pieces. Avoid cooking with fat (3).

Dairy products : prefer fermented milks and cheeses (12) (13).

Starchy foods: bread, pasta, rice, potatoes (13).

• Foods to limit

Foods that are too fatty : fried foods, sauces, and other cold cuts (3).

Milk (12).

The sweets (3).

Some vegetables : cabbages, and artichokes. Possibility of enjoying their benefits by cooking them twice by changing the cooking water (13).

Legumes and whole grains (2) (4) (13).

These tips can help you reduce bloating but are not always easy to implement on a daily basis. In addition to a balanced diet, you can help yourself with food supplements such as Microbiosys Bloating (for adults only) which contains, among other things, an extract of coriander to help you regulate bloating.

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