Lifestyle

8 Remedies That Help Relieve Bloating During Pregnancy

Sudeshna Chakravarti | Sep 26, 2022

Pregnancy comes riddled with tons of emotions and bodily changes, and feeling bloated or gassy is a part of the package. Farting and belching during this time can feel really embarrassing and uncomfortable, but if it’s of any assurance to you, you will be glad to know that you are not alone in experiencing these symptoms. Nearly all expecting women experience bloating during pregnancy due to their changing bodies and roaring hormones.

But fret not, as, on the upside, you can get rid of the bloating by following some simple remedies. And that’s what we will discuss in this post—effective measures to prevent bloating during pregnancy and when to seek medical attention.

What Causes Bloating During Early Pregnancy?

An increase in the progesterone hormones and the expanding uterus cause bloating during pregnancy

During pregnancy, your body produces an excess of progesterone hormones, which relax all the muscles, including those in your digestive tract. This causes your digestion to slow down and leads to gas build-up in the system. The gas build-up may further cause burping, bloating, and flatulence. Bloating may develop uncomfortable sensations in your gut, especially after a big meal.

Will You Experience Bloating In Late Pregnancy?

Yes, bloating occurs in late pregnancy due to the expanding uterus and hormonal surge. As your pregnancy progresses, the uterine cavity occupies more space in the abdominal cavity, further pushing your stomach and affecting digestion. This makes you feel more bloated and also results in symptoms like heartburn and acidity.

Besides hormonal surge, and the growing uterus, you may also experience bloating during pregnancy due to the following causes:

Constipation: During pregnancy, the food that you consume remains in your intestine for a long time to help the foetus absorb all the nutritional content. However, this process slows down your intestinal motility causing constipation and further making you feel bloated and gassy.
Food sensitivity: Certain foods can also contribute to bloating and gas during pregnancy. For instance, if you are lactose intolerant, you may find it difficult to digest dairy products and feel bloated.
Bacteria in the colon: A variation in the bacterial balance in your colon may lead to more gas production, bloating, and flatulence.

8 Remedies For Bloating During Pregnancy

Having smaller proportions of meals and eating slowly can ease the pressure in your digestive tract and soothe bloating

We have listed some effective relief measures that can help soothe bloating during pregnancy and also prevent their occurrence in the future.

Eat Small Proportions

Your doctor may advise you to reach a specific daily caloric count when you are pregnant, and eating smaller meals can make it difficult for you to hit that target. However, having smaller meals can help reduce the bloated feeling. Hence, to compensate for the calories, have your meals at frequent intervals. For instance, you can split your meals into six smaller meals rather than three heavy meals and overload your digestive system.

Eat Slowly

Eating slowly is key to avoiding stomach concerns like bloating, gas, and acidity. It also helps avoid pressure in your gastrointestinal tract. Moreover, gulping down your food quickly increases the chances of swallowing air, which can cause gas build-up in your stomach. Hence, take a few deep breaths before and during the meal to relax and eat slowly.

Add Fibre-rich Foods To Your Diet

Fibre absorbs water in the digestive system and transports the food smoothly through your intestine. It, therefore, regulates your bowel movements and relieves the bloated feeling. You can add fibre-rich foods like whole wheat toast, yams, oatmeal, carrots, pears, and apples to your diet to reduce bloating.

Cut Down On Fried And Gas-inducing Foods

Foods such as onions, beans, cabbage, and broccoli are gas-inducing and might make you uncomfortable. And while fried foods may not release gas in your stomach, they can slow down digestion, and cause bloating. You must cut down on these foods to have a healthy and happy tummy during pregnancy.

Steer Clear Of Refined Sugars

Craving sweets during pregnancy is quite common. But you should try and control the urge to consume refined sugars. This is because foods with refined sugars, such as carbonated beverages and sweetened fruit juices contain high levels of fructose corn syrup, which contributes to bloating and gas. Instead of these processed beverages, you can choose fresh fruit juices of apples, bananas, apricots, and peaches to satisfy your sweet tooth.

Try Probiotics

Having probiotic-rich foods such as yogurt can help promote good gut health and relieve bloating

Probiotics such as yogurt, kefir, tofu, and pickles help support good bacteria in your gut and keep it healthy. This can in turn help regulate your bowel movements, and help fight concerns like constipation and bloating. However, make sure to consult your doctor before incorporating probiotics into your diet.

Increase Intake Of Fluids

Drink plenty of water throughout the day to keep yourself hydrated. Also, make sure to include fruit juices in your diet. They help in flushing out toxins from your body and preventing bloating, flatulence, and constipation.

Indulge In Yoga And Relaxation Techniques

Practice yoga and relaxation techniques with the help of an expert to ease gas and bloating. Some useful yoga poses you can try include:

Triangle pose
Extended side angle pose
Cat and cow pose
Sitting side stretch
Child’s pose

Note: Always consult your doctor to understand which exercises are safe for you to perform during pregnancy, and only try them under the supervision of experts.

When To Call Your Doctor?

Bloating and gas are common symptoms that you will experience during pregnancy. But if they are severe and accompanied by other symptoms, you should immediately consult your doctor. Seek medical help if:

You have abdominal pain and cramping
Severe constipation
Blood in the stools
Vomiting and nausea

In brief, bloating during pregnancy is common due to hormonal changes and the expanding uterus. Incorporating mild yoga poses and stretches in your routine, watching what you eat, and increasing your fluid intake can help ease bloating and gas. However, if you do not get relief even after trying these remedies or have severe symptoms accompanied by bloating, talk to your doctor without delay.