The dictionary defines bloating as abdominal distension. It is a kind of functional bowel disorder, and it can make one feel very uncomfortable. And bloating’s something that’s very common during pregnancy. Nearly 49% of pregnant women complain of bloating, especially during their early pregnancy. If you don’t do anything about it, the constant uneasiness is going to affect your productivity, mood, appetite, and sleep. here is all about how to relieve bloating during pregnancy.
So, in today’s blog, let’s find out how to get quick relief from pregnancy gas and bloating at home.
What Causes Pregnancy Bloating?
Ever since your pregnancy test result showed positive, does it feel like somebody has inserted an inflated balloon into your tummy? Then this is a sign that your belly is bloated. But why does this keep happening even if you eat simple, homemade meals?
The bodies of pregnant women undergo numerous changes and hormonal fluctuations is one of them. As pregnancy hormones like progesterone help the womb relax, they also end up relaxing the digestive muscles. The outcome is slow digestion. This can cause bloating and gas during pregnancy.
It’s in the first trimester that bloating usually develops. During the second trimester, early pregnancy symptoms like bloating subside significantly. However, in the third trimester, bloating can make a reappearance and may even get worse. The reason is simple. The baby has grown in the uterus, and it begins to occupy more space in the stomach. As the baby presses on the nearby organs, you’ll obviously feel bloated.
Fun Fact: Pregnancy is a beautiful and unique experience. You will notice that you have heightened emotions, and you’ve become more aware of your body, especially of sensations in your small intestine. Therefore, it’s possible that the bloating is not as intense as it appears to you during your pregnancy journey.
How to Relieve Bloating During Pregnancy
Now that you know the link between bloating and pregnancy, let’s see how you can deal with this sign of pregnancy. Here are some natural ways to relieve pregnancy bloating without taking any medication:
1. Drink sufficient water
Hydration during pregnancy is crucial for various reasons and bloating is one of them. When you drink ample water, the food you consume with move through the digestive system. This will keep constipation at bay which is among the leading causes of bloating and gas.
So, start your day with drinking one glass of lukewarm water and keep drinking at regular intervals. If you dislike unflavored, plain water, try infusing it with herbs, cucumber, berries, etc.
2. Eat more fiber
For women who experience constipation, gynecologists recommend eating fiber regularly. Fiber is good for the gut bacteria, and it absorbs water. You can make many healthy and delicious recipes with legumes, leafy greens, and whole grains as these are loaded with fiber.
Note: Suddenly adding a lot of fiber to your diet can also have adverse effects. If your body is not used to fiber, instead of reducing bloating, excess fiber may contribute to bloating. Hence, keep increasing the portion of fiber gradually to let your body get accustomed to it.
3. Exercise
We all know that exercising daily keeps us mentally and physically fit. It improves digestion, treats bloating, and prevents constipation. Moreover, exercising during pregnancy will also help you with weight management. One excellent form of exercise is prenatal yoga as it doesn’t just stimulate the digestive system but also prepares the female body for delivery.
4. Have probiotics
Consuming probiotics (such as kefir, pickles, miso, kimchi, yogurt, sourdough bread, sauerkraut, etc.) eases the symptoms and signs of bloating. They do so by creating a favorable environment for the good bacteria in the gut to thrive. So, your body will be able to fight gassiness and constipation internally.
There are also certain foods that worsen your bloating condition. You need to identify those trigger foods that lead to bloating and avoid them to help relieve gas.
5. Rely on home remedies
Some simple ingredients found in every household can magically reduce bloating within a few minutes. Ginger is one such beneficial ingredient that is safe to have during pregnancy and can be used in various tasty recipes.
As ginger has digestive and anti-inflammatory properties, any discomfort due to inflammation or gas will disappear if you drink ginger tea. Peppermint tea and chamomile tea are equally effective.
6. Eat small meals
Pregnant women are advised to eat a lot because the developing fetus gets nutrition only if the mother eats balanced meals. Due to hormonal changes, there are also side effects always feeling hungry and craving fried foods and junk food. All these can lead to overeating which is an unhealthy habit, and it puts too much pressure on your digestive system.
So, if you switch to 6 small meals instead of 3 large meals, your digestive system won’t have to work too hard to break down food particles. Additionally, you won’t feel full all the time and your body will be able to absorb the nutrients efficiently.
Parting Thoughts
So, gas and bloating are a natural part of being pregnant and you must not worry if you experience bloating in early pregnancy. What you can reduce your discomfort by making the above-mentioned lifestyle changes and dietary adjustments. For a customized diet chart that’ll work best for you, you can consult a reputed and certified dietician.
