How to ease bloating during pregnancy?
Many women experience gas during pregnancy. It usually goes away on its own, but home remedies can help ease discomfort and reduce the quantity of gas.
What causes gas during pregnancy you might ask? The hormone progesterone is one of the main causes of excess gas during pregnancy. As your body produces more progesterone to support your pregnancy, progesterone relaxes muscles in your body. This includes the muscles of your intestine. Slower moving intestine muscles mean that your digestion slows down. This allows gas to build up, which in turn leads to bloating, burping, and flatulence.
A woman may also experience more gas during the later stages of pregnancy, when the growing fetus places additional pressure on the abdominal cavity.
While it is impossible to prevent gas during pregnancy, several safe home remedies can reduce gas and relieve discomfort. Many of these prevent constipation, which significantly contributes to gas.
1. Drink Plenty of Fluids
Water is your best friend here. Aim for eight to 10 8-ounce glasses every day, but if you can’t stand the taste of plain water other fluids count too. Or you can squeeze some fresh lemon in your glass of water. If your gas is causing pain or extreme bloating, you may be suffering from irritable bowel syndrome (IBS), in which case make sure any juice you drink is low in certain types of gas and bloating-promoting sugars called FODMAPs. Cranberry, grape, pineapple, and orange juice are all considered low-FODMAP juices.
Some people experience gas when they drink beverages containing the following ingredients:
Carbon dioxide
Carbon dioxide is a gas in a wide range of drinks, including:
- cola and other sodas
- carbonated energy drinks
- sparkling (fizzy) waters, including tonic water
People get rid of most of this gas through belching, but carbon dioxide can also cause flatulence.
The added sugars or artificial sweeteners in many carbonated drinks can also contribute to intestinal gas.
Fructose
Fructose is a natural sugar that occurs in most fruits. Manufacturers often add fructose to a variety of desserts and drinks.
Some people are unable to digest fructose. In this case, the sugar can ferment in the large intestine, causing gas and bloating. The medical term for this digestive disorder is fructose malabsorption.
Sorbitol
Sorbitol is a low-calorie sugar substitute. However, the body is unable to digest sorbitol. Some people experience abdominal pain, bloating, and gas as a result.
2. Get Moving
Physical activity and exercise should be a part of your daily routine. If you can’t make it to a gym, add a daily walk to your routine. Aim to walk or exercise for at least 30 minutes. Not only can exercise help keep you physically and emotionally fit, it can also help prevent constipation and speed up digestion. Here is some great pregnancy workout program that will help to keep you in shape and feel better. Be sure to consult your obstetrician first before starting any exercise regimen during pregnancy.
3. Keeping a food diary
During pregnancy, many women choose to eat a more healthful diet. Many healthful foods are rich in fiber, and adding them to the diet can increase the amount of gas in the short term.
Some high-fiber foods also contain complex carbohydrates called oligosaccharides. When bacteria in the gut break down oligosaccharides, they produce nitrogen gas. Some people are more sensitive to this effect than others.
Foods that contain oligosaccharides include:
- beans
- whole grains
- cabbage
- cauliflower
- Brussels sprouts
- asparagus
Keeping a food diary can help to show whether any foods are contributing to the severity of gas.
4. Fill Up on Fiber
Many foods that make gas worse in the short term can actually help control constipation. Why? Fiber brings water into the intestines, softening the stool and allowing it to pass more easily.
Try fitting some high-fiber foods into your diet to help ease gas concerns. Many fruits, such as prunes, figs, and bananas, and vegetables, as well as whole grains like oats and flax meal are all good fiber boosters to consider.
If you’re not a fan of high-fiber foods, or you’re looking for a quick and easy alternative, ask your doctor about whether a fiber supplement, such as psyllium (Metamucil), or polyethylene glycol 3350 (MiraLAX), might benefit you.
You might also ask your doctor about stool softeners. Docusate (Colace), a gentle stool softener, moistens the stool, allowing easier and regular passage. Just avoid any stimulant laxatives, such as sennosides (Ex-Lax, Senokot), as these can cause complications during pregnancy.
5. And try to relax when you can
Anxiety and stress can increase the amount of air you swallow, which may increase upper abdominal gas, bloating, and belching. Eliminate as much stress from your life as possible. Pass off chores to someone else, or just accept that they aren’t going to get done. Find some quiet time during the day to take some deep breaths and relax, strike some yoga pose, try these self massage techniques to relive stress, or look into a prenatal spa day. Do whatever you need to do to stay calm.
When you should see a doctor
A pregnant woman may feel discomfort from gas and bloating, but these symptoms rarely affect the baby.
However, consult a doctor if gas accompanies:
- severe abdominal pain lasting longer than 30 minutes
- constipation lasting longer than 1 week
- diarrhea lasting longer than 2 days
- black or bloody stools
- nausea and vomiting
These symptoms can indicate a more serious underlying issue, so a doctor’s evaluation is important.
Conclusion
Increased gas during pregnancy is common. While it can be uncomfortable and even painful, it is rarely a cause for concern.
Certain lifestyle and dietary changes can help, including drinking plenty of fluids, keeping a food diary, and exercising regularly. Many of these remedies focus on preventing constipation, which is a significant cause of gas.
See a doctor if painful and persistent episodes of gas, or other concerning symptoms, occur during pregnancy.
P.S. Please comment and share your tips on dealing with unpleasant bloating and gas during pregnancy.
