Pregnancy brings a plethora of emotions and gastrointestinal issues, with feeling bloated and gassy being common occurrences. Though passing gas or burping may cause embarrassment and discomfort, it's reassuring to know that this experience is shared by almost all pregnant women. The body undergoes significant changes, coupled with hormonal fluctuations, leading to the emergence of these symptoms.
Fortunately, there are home remedies available to alleviate gas and ease morning sickness. In this discussion, we'll explore these remedies and provide guidance on further steps if home treatments prove ineffective. So, continue reading to learn more.
# Increase Your Fluid IntakeHydration is absolutely essential during pregnancy as it plays a vital role in supporting various bodily functions and fetal development. Water aids in improving digestion and facilitates smoother movement of waste through the intestinal tract. It's recommended to consume at least 10 cups or 3 liters of water per day, sipping slowly through a straw to minimize the intake of air that can lead to additional trapped gas in the body. Avoid gulping water directly from a bottle, as this may inadvertently introduce air into your system.
If you're looking to diversify your beverage choices beyond water, low-FODMAP juices—such as cranberry, grape, orange, and pineapple—can provide a refreshing alternative. However, it's advisable to limit intake of carbonated drinks to less than 300 milliliters to reduce the risk of further disrupting the digestive system.
# Start Moving And ExerciseWhen you're feeling bloated, physical activity and exercise might not be your top priorities, but they're essential for releasing trapped gas and alleviating indigestion. Research indicates that participating in gentle physical activity can reduce the amount of gas retained in the abdomen compared to simply resting. However, it's important to consult with your obstetrician to determine which exercises are safe to perform at various stages of your pregnancy.
# Monitor The Fiber In Your DietFiber presents a nuanced situation, as it can alleviate constipation for some individuals while exacerbating it for others.
Physicians typically recommend incorporating fiber-rich foods into your diet, but it's crucial to do so gradually and in moderation. If you're experiencing gas, it's advisable to steer clear of spicy, fried, or greasy processed foods that might be tempting, as they can potentially trigger diarrhea. Additionally, it's best to avoid low-FODMAP soluble fibers, as they tend to ferment in the colon, leading to gas formation.
Opting for fiber sources like bananas, prunes, figs, oats, and flax seeds can be beneficial for relieving gas associated with constipation. Vegetables such as okra and beans also serve as healthy fiber sources that can aid in regular bowel movements.
# Practice Breathing Exercises To Bust Your StressIncreased air swallowing often accompanies feelings of anxiety or stress, a common occurrence during pregnancy. It's important to find stress-reduction techniques that suit your comfort level, such as:
- Engaging in deep breathing exercises
- Practicing meditation
- Carving out time alone for creative endeavors
- Enjoying a warm bath
- Utilizing aromatherapy with essential oils like lavender and bergamot.
# Drink Herbal TeasPeppermint and ginger tea serve as excellent choices for alleviating digestive issues. Numerous studies have demonstrated peppermint's effectiveness in easing the discomfort associated with irritable bowel syndrome (IBS), such as abdominal pain, cramping, and flatulence. Ginger possesses carminative properties, aiding in the expulsion of waste from the bowels, and research indicates its potential to reduce bloating and flatulence.
When consumed in small quantities, both ginger and peppermint are considered safe during pregnancy.