Tips To Help You Avoid Gas During Pregnancy

Gas and bloating are common discomforts of pregnancy. These digestion-related symptoms, which can range from mildly uncomfortable to downright painful, are caused by a variety of factors, including hormones and diet. The uptick in bloating and gas (including farting and belching) can come and go but can be an annoyance throughout pregnancy.

Here’s what you need to know about the symptoms and causes of painful gas and bloating during pregnancy and after childbirth, as well as some tips on how to find relief and when to call the doctor.

Everyone gets and passes gas. Your body makes gas as the natural bacteria in your stomach and intestines break down the food that you eat during digestion. You also bring air into your body by swallowing it when you eat, drink, laugh, breathe, and talk.

Sometimes gas can lead to bloating, which is when your stomach swells and feels full after eating or from the buildup of gas. This bloated feeling can be mild or quite unpleasant. It can also make your abdomen temporarily increase in size.

* Drink plenty of water

Water and other healthy fluids keep your body hydrated and help prevent constipation. Cut down on drinks with carbonation and sugar, such as soda. While they might provide hydration, they can also increase gas.

* Use a cup or a glass

When you drink from a bottle or through a straw, you swallow more air as you drink.

* Drink more slowly

Try to take your time and enjoy your beverage at a slower pace. When you gulp it down, you take in extra air with each sip.

* Cut back on gas-producing foods

Some foods tend to make more gas, such as broccoli, Brussel sprouts, cabbage, and beans. Sugary, fried, spicy, or fatty foods can also cause gas. It's a good idea to avoid foods that made your pre-pregnancy body gassy, as they will likely cause even more gas and bloating while you are pregnant.

* Try peppermint or ginger tea

Both peppermint and ginger are known to help ease digestive upsets and stomach discomfort.

* Maintain a healthy diet

Many healthy foods can cause gas. You may want to try to avoid some, but you don’t want to stop including all of these nutritious foods in your diet. You need to make sure you get the nutrition you need during your pregnancy. While it's fine to try to eat a little less of the things that trigger gas, be sure you’re still focusing on well-balanced meals—even if it means you have to deal with a little extra flatulence.

* Change your eating habits

To help with digestion, try to eat smaller meals more often throughout the day instead of having three large meals. Take your time, eat slowly, and follow your mother’s advice: Don’t talk with your mouth full! Make sure to chew your food well, too. That way, there's less to break down once it reaches your stomach.

* Get some exercise

Physical activity during pregnancy is healthy for your digestion and helps your body release gas, which alleviates bloating. Exercise can also help prevent constipation, reduce bloating, and keep gas moving through your body (and out).? A short walk or light stretching can help relieve gas. and many yoga poses are also safe and effective.

* Add fiber slowly

Fiber pulls water into the intestines which makes it easier for stool to move through. Having regular bowel movements is important for preventing constipation, bloating, pain, and gas. That said, you want to add fiber to your diet gradually—if you increase your intake too quickly, it can actually trigger more gas.

* Maintain a healthy weight

Try to stay within the guidelines for healthy weight gain during your pregnancy. If you gain more weight than is needed for the health of your pregnancy, it can put pressure on your digestive tract, causing gas to build up and get trapped.

* Dress comfortably

Wear comfortable clothing that doesn’t put pressure on your abdomen. Tight pants or belts around your waist can press on your intestines and increase your discomfort.

* Skip the chewing gum

Chewing gum can cause you to swallow air. Plus, some of the artificial sweeteners in chewing gum can also cause gas.

* Find healthy ways to deal with stress

Feeling upset or worried can cause digestion to slow down and gas to build up. Deep breaths, meditation, and other relaxation techniques can help you relieve anxiety and stress. If you are finding it hard to cope with stress or anxiety during your pregnancy (or any time) talk to your doctor. They can refer you to a therapist or counselor who can help.