Pregnancy is a beautiful phase of life, but it is also associated with various physiological changes resulting in pregnancy-related discomforts, including nausea, vomiting, constipation, heartburn and bloating. Bloating during pregnancy is a common issue that can be bothersome and challenging to manage.
Understanding the causes, effects, and effective home remedies can help pregnant women find relief and enjoy a more comfortable pregnancy.
Causes of Bloating During Pregnancy
Hormonal Changes
During pregnancy, hormonal fluctuations, significantly increase progesterone levels, and relax the muscles in the gastrointestinal tract, leading to a slower digestion process and increased gas production.
Constipation
Pregnant women are more prone to constipation due to hormonal changes and pressure on the intestines from the growing uterus, which can contribute to bloating.
Also Read: Troubled By Morning Sickness? Here Are Some Remedies
Dietary Factors
Eating large meals, consuming gas-producing foods (such as beans, broccoli, and cabbage), or not drinking enough water can contribute to bloating.
Uterine Growth
As the baby grows, the uterus expands, this can exert pressure on the surrounding organs, including the stomach and intestines, leading to bloating.
Effects of Bloating on Pregnant Women
Bloating during pregnancy can cause discomfort, pain, and a feeling of fullness. It can also contribute to other digestive issues, such as heartburn and indigestion, further adding to the discomfort experienced during pregnancy.
Remedies To Ease Bloating During Pregnancy
Drink Plenty Of Fluids
Water is the best natural solution to treat a host of issues. Aim to drink 10 glasses of water daily, but have a check on other fluids, too.
If your gas issue results in pain or severe bloating, then you may also have irritable bowel syndrome (IBS); in such cases, ensure you have drinks devoid of gas and bloating-inducing sugars called FODMAPs.
Some of the low FODMAP fruits include cranberry, grape, pineapple, and orange juices.
Also Read: Folic Acid And Pregnancy: This Is How Vitamin B9 Can Make Your Pregnancy Better
Also, it is essential to check sugar intake when drinking juices and sodas, particularly if you’re at a higher risk for developing gestational diabetes.
Gentle Exercise
Physical activity and mild exercise should be a part of your daily regimen. If you can’t attend a routine gym, include a daily walk in your schedule. Aim to walk or engage in mild workouts for at least 30 minutes.
Exercise helps keep you physically and mentally fit and can also help prevent constipation, improve digestion, and prevent bloating.
However, it is important to consult with your gynaecologist before starting any workout regimen during pregnancy.
Modify Your Diet
Try eliminating possible food triggers from the diet one at a time, until gas symptoms settle. Eat a wholesome and balanced diet while following any form of elimination diet. Have smaller frequent meals spread throughout the day instead of three large meals, this can help prevent digestive system overload and reduce bloating.
Also, pregnant women should not follow restrictive diets; eating a nutritious diet is essential.
Include Fibre Rich Foods
Most foods that make gas worse quickly can help manage constipation. Fibre in the diet retains water in the intestines, softening the stool and letting it pass more quickly.
Add 25- 30 grams of high-fibre foods into your regular meal plan to help ease gas issues.
To boost your fibre intake, have fruits like figs, bananas, green leafy vegetables, and whole grains like oats and flax seeds.
Herbal Tea: Peppermint tea has natural anti-inflammatory properties and may help relax the digestive tract muscles, easing bloating.
Probiotics: Probiotic-rich foods, such as yogurt or kefir, can help attain a balance of gut bacteria and microbiome, which may reduce bloating.
Conclusion:
Bloating during pregnancy is a common and often uncomfortable issue, but it can be managed with the right approach. Always choose remedies that work best for you and then consistently follow them to get the best results. Seek help from a healthcare provider before trying new remedies, especially during pregnancy.
References:
Herbal Medicines Use During Pregnancy: A Review from the Middle East
Lisha J. John1,* and Nisha Shantakumari2
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4561638/
What to Do About Bloating During Pregnancy
Amy O’Connor, reviewed mark Medically Reviewed by Kameelah Phillips, M.D.
https://www.whattoexpect.com/pregnancy/symptoms-and-solutions/bloating.aspx
