Remedies For Bloating During Pregnancy

Pregnancy is a beautiful journey filled with moments of joy and anticipation, but it can also bring its share of physical discomforts. One of the most common challenges for expectant mothers is bloating during pregnancy. This occurs due to increased progesterone levels, which slows digestion. The slow digestion ultimately leads to bloating and constipation during pregnancy.

Additional factors, like the growing uterus pressing against the digestive tract, can also exacerbate these symptoms. Fortunately, these symptoms can be treated naturally. In this blog, we will share 5 effective home remedies for bloating and gas during pregnancy.

Bloating During Pregnancy: 5 Effective Home Remedies

Here are some effective home remedies for managing bloating during pregnancy with ease:

• Stay Hydrated

Expecting mothers should drink at least 8-10 glasses of water daily to keep themselves hydrated throughout the day. Drinking an adequate amount of water improves gut health and bowel movement. Warm water, in particular, can help ease digestion and reduce bloating. You can also add fruits and vegetable juices like pineapple, grape, beetroot, spinach, and more for additional benefits.

• Increase Your Fiber Intake

Pregnant women should consume more dietary fiber to get rid of bloating during pregnancy. Fiber-rich foods help alleviate gas and constipation by softening stools, making them easier to pass. An expecting mother should take 25-35 gm of fiber daily during pregnancy.

You can include fruits, vegetables, nuts, lentils, legumes, whole grains, etc in your daily diet. Aim for variety in your fiber sources to ensure you get a mix of soluble and insoluble fiber for optimal gut health.

• Exercise Regularly

Physical activities help expecting mothers stay active and maintain fitness throughout their pregnancy journey. Regular exercise enhances intestinal movement, improves digestion, and promotes healthy bowel movements.

The recommended physical activity for an expecting mother is 30 minutes a day. You can perform yoga, walking, cycling, swimming, etc. on a daily basis. Prenatal yoga poses like the Cat-Cow stretch and Child’s Pose are particularly helpful for relieving bloating.

• Take Small Bites and Chew More

Try to consume in small portions, at least 3 moderate or 6 small meals in a day instead of having a large meal in one sitting. It prevents the digestive system from being overloaded and reduces bloating and constipation during pregnancy.

Additionally, chewing your food thoroughly stimulates the production of digestive enzymes and promotes healthier digestion. Using smaller utensils or plates can help you pace your eating naturally. Note that eating too fast can make you swallow air, leading to gas.

• Consume Probiotics

Good gut health contributes to mental well-being and overall wellness. Therefore, maintaining a balance of good bacteria in the gut supports digestion during pregnancy. You can achieve this balance by consuming probiotic-rich foods like Yogurt, Miso, Kombucha, and dark chocolates daily. Also, look for products labeled with “live and active cultures” for maximum probiotic benefits.

Pregnancy Care Tips For Bloating

Besides home remedies, below are some useful pregnancy acre tips to get rid of bloating or gas during pregnancy:

• Chat with your doctor before using fiber supplements to increase the fiber levels in your body.

• Consider herbal tea or warm lemon water for natural relief; peppermint and ginger teas can also help ease bloating.

• Skip gassy vegetables like cabbage and broccoli.

• Avoid fried foods, as they can slow digestion. Also, replace carbonated and sugary drinks with fresh fruit juices.

• Improve your digestion and feel more comfortable by trying low-FODMAP foods, which are easier on the gut and can help reduce bloating, gas, and other digestive discomforts.

• Sit up straight while eating to aid digestion (avoid hunching).

• Take your time to eat slowly and mindfully, don’t rush!

• Practice deep breathing exercises to reduce stress-related bloating.

The Bottom Line,

Bloating during pregnancy is common but can sometimes indicate more serious concerns. If you experience severe stomach pain lasting over 30 minutes or persistent constipation during pregnancy, consult your doctor promptly. Meanwhile, try out easy fixes, keep moving, eat well, and use an EDD calculator to track your pregnancy timeline effectively.

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