Bloating And Gas During Pregnancy: Causes And Remedies
Gas, burps, and flatulence – could be embarrassing. Most people pass gas ten to 20 times a day on average (1). And if we look at the average passing of gas during pregnancy, this number seems to go many notches up. But do not fret! Here are some easy ways of reducing gas and bloating during pregnancy.
Why Does Bloating Occur In Early Pregnancy?
The increasing progesterone levels during pregnancy relax all the muscles in the body, including those of the digestive tract. This could slow down digestion, and gas builds up in the system, leading to burping, bloating, and flatulence. These develop uncomfortable sensations in the gut after a big meal (2).
Does Bloating Occur In Late Pregnancy?
Yes, bloating occurs in late pregnancy due to the growing uterus and hormonal surge. The uterine cavity occupies more room in the abdominal cavity, further pushing the stomach and affecting digestion. This makes you feel more bloated after meals. As a result, you will also experience heartburn, acidity, or constipation (3). Besides the hormonal surge, there are more causes of bloating during pregnancy.
Causes Of Bloating During Pregnancy
In addition to the increasing progesterone levels and growing uterus, there are other factors that cause gas and eventually lead to bloating and flatulence during pregnancy.
1. Constipation
The food travels through the digestive tract and remains in the intestine for a long time. This helps the fetus absorb all the nutritional content, including water. However, the absorption results in dry stools that take longer to reach the rectum, and the built-up fecal matter could increase gas and bloating (4).
2. Food sensitivity
Certain foods are likely to cause more gas than others. For instance, those having celiac disease cannot digest gluten products and could develop gas when they consume such foods (5). The same is the case with those having lactose intolerance. You will find it hard to digest dairy products such as milk, and it could lead to gas. It is because the body cannot make enough lactase to break down lactose (present in dairy products) (6).
3. Bacteria in the colon
If there is a variation in the bacterial balance in the colon, it results in more gas production, bloating, and flatulence.
4. Weight gain
Your hunger levels may surge, and you tend to eat more. Following a nutritious diet along with vitamin supplements will increase your calorie count, which will make you lethargic and less active. Therefore, you feel gassy, bloated, and uncomfortable with the progressing days. Now you know why you feel gassy, but it helps to know how gas is formed in your digestive system.
How Is Gas Produced In The Body?
Gas is caught in the digestive tract in two ways – when you swallow air, and when bacteria break down undigested food in the intestine. You release most of this gas from your stomach by burping. And flatulence occurs as a result of gas that travels down till the colon (large intestine). Carbohydrates produce a lot of gas, unlike proteins and fats. Fats can slow down the digestion process as they take time to empty out the stomach, and it could lead to bloating (7). Besides the above essential nutrients, there are certain foods that should be avoided to prevent gas and bloating.
Foods That Cause Gas And Bloating
Some foods may cause smelly gas and bloating in some pregnant women (8). Vegetables such as cabbage, cauliflower, beans, Brussels sprouts, onions, broccoli, artichokes, and asparagus contain unabsorbable carbohydrates, which cannot be digested. This could, therefore, produce sulfur-filled gases, resulting in a foul smell.
Pulses such as chickpeas, lentils, green gram, and pigeon peas are great sources of fiber. But excessive intake of high fiber foods can lead to a gaseous stomach. However, in some individuals, fiber diet could help relieve gas and bloating (9). Seeds such as sunflower, poppy, and fennel will also produce gas in the colon leading to flatulence. Fruits such as apples, mangoes, raisins, prunes, cherries, watermelon, and peaches also contain unabsorbable carbohydrates. Your body cannot digest them, and they pass down to the colon, causing flatulence along with gas. Soft drinks, wine, and beer can cause burping as they release carbon dioxide into your tummy. Fructose containing fruit juices also cause gas and bloating. Wheat, wheat bran, and wheat products could lead to fermentation in the large intestine, therefore, causing gas and bloating. Sorbitol, an artificial sweetener found in some foods and drinks, could trigger gas formation.
In most cases, you do not require any treatment as gas and bloating fade away shortly after the baby’s birth. Also, there are some home remedies and ways that can help you manage the uncomfortable, bloated feeling.
Home Remedies For Bloating And Gas During Pregnancy
The following remedies are considered safe when used in moderate amounts and also in later pregnancy. But be cautious about their usage in the first trimester as most herbs are associated with birth defects and various other complications (10). It is best to check with a doctor before following any home remedy. These remedies bring down bloating and flatulence and give you relief. You could also follow a few tips for additional comfort.
Dietary Tips To Reduce Bloating During Pregnancy
7. Eat small proportions
You need your daily calorie count and eating smaller meals will be difficult during pregnancy. However, this helps reduce the bloated feeling. And to compensate for the smaller meals, you should eat frequently. Splitting your food into six small meals rather than three heavy meals will avoid overloading your digestive system and nourishing your baby too (11).
8. Take it slow
You should eat slowly to give each bite a chance to make its way through the digestive tract. You should not overload your gastrointestinal tract. Moreover, when you gulp down food quickly, there is a chance of swallowing air that ends as gas in the stomach. Take a few deep breaths before and during the meal to relax. Also, do not eat when stressed (11).
9. Consume fiber-rich foods
Yams, carrots, whole wheat toast, oatmeal, wholegrain bagels, apples, and pears are the best sources of fiber. Fiber absorbs water in the digestive system and transports the food smoothly through the intestines. It, therefore, keeps your bowel movements regular and relieves you of the bloated feeling. Start adding fiber foods to your diet at a slow pace if you are not used to them (12).
10. Cut down fried and gas-inducing foods
Foods such as onions, cabbage, broccoli, and beans are gas-inducing. Fried foods may not release gas in the stomach, but they can slow down your digestion process, leading to bloating. You must cut down on these foods to have a happy tummy (8) (11).
11. Cut off refined sugars
Sweet tooth during pregnancy is common. But you need to control the urge to consume refined sugars. Carbonated beverages and sweetened fruit juices also contain high levels of fructose corn syrup, which contributes to bloating. Choose fresh fruit juices of apricots, bananas, and peaches to satisfy your craving for candies and soda drinks. Avoid chewing gum and slimming foods as they contain sorbitol, which can cause gas and bloating during pregnancy (11) (13).
12. Take bitters
Consuming bitter foods in small amounts may help to stimulate the process of digestion, with a positive effect on bloating. Some great bitters include ginger, lemon juice in hot water, bitter salad leaves such as those of radicchio and rocket. Have them half an hour before your regular meals.
13. Maintain a food journal
Keep track of the foods you consume, and the volume of gas felt within six hours of every meal. Maintain a food diary to find out the foods that are causing a reaction.
14. Choice of foods
If you are keeping note, then you may know which foods are good for you and which do not give you bloating. You may consult a nutritionist to follow a perfect pregnancy diet. Always choose fresh foods rather than processed or frozen ones. You can choose organic foods, which are free of pesticides and genetically modified ingredients.
15. Increase intake of fluids
Drink plenty of water to keep yourself hydrated. Boost your day with a glass of water and then keep sipping. Also, include fresh fruit juices in your diet. They help in flushing out toxins in your body, preventing bloating and constipation (14). What if you still end up with a bloated tummy after trying all the above? Then, you could try some ways to relieve the discomfort.
How To Relieve Bloating In Pregnancy?
16. Laxatives
Though it is unwise to suggest medications, at times, they may be needed to get relief from bloating. Stool softeners contain an active ingredient known as docusate sodium, which is safe. It contains mineral oil, which is also safe. However, you should consult a healthcare provider before opting for any laxative (4).
17. Quit smoking
Smoking can cause many complications, such as acidity. You should quit smoking before you plan your pregnancy. If you find it difficult, you should attend a smoking cessation program (15).
18. Exercise
You should exercise every day to stay active, keep your system running, alleviate gas, and prevent bloating. If you do not exercise and just sit the entire day, then the gas cannot move out of your system and may lead to bloating. Simple exercises such as pelvic rocks will also help in releasing the gas. But before you begin exercising, you must talk to a doctor (16).
19. Yoga and relaxation techniques
Practice yoga or breathing and relaxation techniques with the help of an expert during pregnancy. If you have hyperventilation syndrome, which is being too anxious or excited, then you may breathe in more air. Some useful yoga poses which may help to ease painful bloating and gas are:
Extended side angle pose Triangle pose Sitting side stretch Cat and cow’s poses Child’s pose
Note: Not all poses are suitable for pregnant women. You should always check with your health practitioner or yoga instructor before trying these exercises.
When To Call Your Doctor?
Gas and bloating are common during pregnancy. But if they are severe and accompanied by other symptoms, you should immediately contact a doctor:
Greater abdominal pain and cramping Blood in the stools Contractions before 36 weeks of pregnancy Severe constipation and diarrhea Severe vomiting and nausea
For a better understanding of the condition, you could ask the doctor the following questions.
Are symptoms such as bloating, gas, and constipation normal or is something wrong with the pregnancy? Is it safe to take mineral oil for relief? Are there any prescription medications for bloating? Would changes in diet help against bloating?
Depending on your condition and severity of the problem, the doctor may suggest medication.
Medications For Treating Gas And Bloating
The below medications should only be taken on a doctor’s prescription:
OTC Simethicone (Mylicon, Gas-X) for immediate gas relief (17) Antacids with low sodium content for bloated stomach and acid reflux (18)
After knowing all about why bloating and gas occur, you might want to know the answers to some of the commonly asked questions. Also, avoid salty and fried foods and check your food portion size.
