What To Eat If I Have Aerophagia And How to Avoid IT?
If right after eating you feel a great abdominal heaviness and the appearance of gases is something very common in you, it is very likely that you have aerophagia or bloating, a digestive disorder that occurs when air is swallowed excessively when eating food. In most cases, this is due to bad eating habits that can easily be changed on a daily basis, starting, of course, with the diet we follow. So if the accumulation of gases is something common for you and you want to know exactly what you should and should not eat, take note of this OneHowTo article, we explain what to eat if you have aerophagia.
Main Symptoms Of Aerophagia
As we have indicated, aerophagia is a condition that occurs when excess air is swallowed while eating. This, in turn, causes abdominal distension and very annoying and even painful symptoms that compromise the well-being of the patient. Among the main symptoms of aerophagia, we find bloating and stomach pain, heaviness, sudden belching, flatulence, intestinal spasms, and reduced appetite.
Although in most cases, aerophagia can be prevented and calmed by making some changes in the diet and in the way of eating food, in the event that its symptoms are very intense or the accumulation of gases oppresses the chest and becomes have breathing difficulties, it will be essential to visit the doctor urgently to receive the appropriate treatment.
The Recommended Diet For Aerophagia
Diet plays a key role in the task of avoiding aerophagia and subsequently reducing the symptoms and discomfort that it causes in those who suffer from it. It should be taken into account that there are foods that favor the digestion process and that, on the contrary, others are prone to generate gas and bloating. In this section, we detail the recommended foods in case of aerophagia, which helps to improve intestinal flora and prevent gas formation.
- Lean meats: chicken, turkey, rabbit, some cuts of beef, pork, and lamb with a fat percentage of no more than 10%.
- Non-fatty fish such as sole, hake, grouper, or cod.
- Vegetables such as chard, spinach, carrots, or pumpkin; must be well-cooked before being consumed.
- Fruits like kiwis, pineapple, papaya, apple, and pear (always without skin).
- For the hard or boiled egg, avoid consuming it fried, scrambled, or in greasy recipes.
- Tomato without skin or seeds.
- Probiotic foods: yogurt, milk with probiotics, cheese, and kefir. These foods favor the formation of beneficial bacteria for the intestine and improve stomach health.
- Lactose-free milk or soy, rice, or oat milk.
- Digestive infusions such as chamomile, fennel, yarrow, or anise.
- Abundant water.
What To Avoid Eating If You Have Aerophagia
On the other hand, there are other foods that should be avoided at all costs or moderate when you have aerophagia since their intake will only worsen existing symptoms and will be counterproductive for gastrointestinal health benefits. Thus, it is important to know that the foods that are not recommended are the following:
- Legumes such as broad beans, chickpeas, kidney beans, or lentils.
- Vegetables like broccoli, cabbage, cauliflower, artichoke, green pepper, onion, garlic, and corn.
- Fruits such as citrus (lemons, grapefruit, oranges, and tangerines), bananas, prunes, apricots, and avocados.
- Candied or syrup fruits.
- Dairy products in its whole version.
- Carbonated and caffeinated drinks.
- Pastries, pastry products, and sweets.
- Very greasy or seasoned dishes or preparations.
- Fiber cereals.
More Tips To Avoid Aerophagia
Not only should these nutritional recommendations be taken into account to reduce the symptoms of aerophagia, but previously you should try to correct some daily habits that will help reduce the risk of having so much gas. Take note of the tips that we give you below:
You should try to eat more slowly and chew your food very well before swallowing it, so you will avoid ingesting excess air when eating.
Avoid those meals that are too copious or abundant; if it is unavoidable, taking a stomach protector beforehand can help you.
Managing stress and learning to be relaxed are essential to be able to slow down when eating and avoid aerophagia and bloating.
Follow This Step To Avoid Aerophagia
- Aerophagia occurs when we swallow excess air when eating —the word comes from the Greek terms aeros (air) and again (eat)— and, therefore, it accumulates in the intestinal tract, causing discomfort in the abdomen.
Thus, although expelling air is a normal process, through belching and flatulence, when the amount is excessive, we are faced with a case of aerophagia or meteorism. Therefore, it is important that you know what the symptoms of aerophagia are to confirm that it is this condition and go to the doctor to confirm the diagnosis.
- In this way, there are various factors that increase the probability of suffering aerophagia, so it is important to take them into account to try to prevent this annoying condition. If you want more information about the causes of this condition, be sure to read our article about why I have so much gas.
At the same time, it is important to note that some people are more prone than others to accumulate gases in their gastrointestinal system, so we must review our daily habits and correct those that may be causing this uncomfortable situation.
- So, first of all, it is important to keep in mind that certain foods produce gas when they break down in our bodies, and, therefore, it will be important to try to avoid them as much as possible.
Therefore, it is recommended to moderate the consumption of:
- full-fat dairy products
- green leafy vegetables (lettuce, cabbage, Brussels sprouts, broccoli, etc.)
- cereals with fiber
- It will also be essential to avoid intestinal gases or flatulence to avoid consuming carbonated drinks since they increase gastrointestinal gases. In this way, you can replace them with juices and other non-carbonated drinks or, obviously, with water to stay properly hydrated.
At the same time, to prevent aerophagia, it is very important to avoid chewing gum, because by chewing it we are encouraging the entry of air. Therefore, you can also replace them with sugar-free candies or lozenges that do not involve chewing.
- Also remember that, in addition to what you eat, the way you do it also has a lot to do with aerophagia or excessive flatulence. And it is that eating in a hurry or without chewing properly is very harmful to people who are affected by this gastrointestinal condition. In this way, it will be essential that you sit down to eat calmly so that you can eat slowly and chew correctly.
In turn, the stress and anxiety of a busy daily life are also some of the causes of aerophagia and meteorism. Therefore, you should try to reduce your state of nervousness as much as possible and for this, you can help yourself with relaxation activities and techniques such as yoga, Pilates or simply practicing physical exercise, which will help you release accumulated tension.
- Although on many occasions they are also used to treat aerophagia, they can also be very useful to try to prevent it. We refer to infusions of medicinal herbs with properties to combat gas in the stomach and intestine. So, taking them right after meals can prevent flatulence from building up and causing discomfort.
There are various plants that can help you in this task, such as chamomile, mint, fennel, or star anise. In any case, we invite you to read our article that includes the best infusions for gases and choose the one you prefer.