There are numerous home remedies available to alleviate any discomfort caused by gas issues, and some of these solutions are as simple as grabbing a tall glass of water.
Experiencing gas during pregnancy? You’re not alone. Gas is a prevalent (and potentially awkward) symptom of pregnancy.
Given that you’re likely being extra cautious about your diet and medications during this time, conventional gas remedies may need to be set aside for now.
Why does pregnancy make you gassy?
During pregnancy, your body undergoes numerous changes, and unfortunately, gas is an uncomfortable consequence of some entirely normal bodily processes.
Progesterone, a key hormone during pregnancy, plays a significant role in the excess gas issue. As your body increases progesterone production to support the pregnancy, the hormone relaxes various muscles, including those in the intestine. This relaxation slows down intestinal muscles, resulting in a sluggish digestion process. This slowdown allows gas to accumulate, leading to bloating, burping, and flatulence.
As your pregnancy progresses, the growing uterus exerts increased pressure on your abdominal cavity, further impeding digestion and contributing to more gas.
Certain foods can also contribute to gas, and the iron component in prenatal vitamins, often taken during pregnancy, may lead to constipation, exacerbating the issue.
7 Safe ways to ease your gas
This uncomfortable, and sometimes painful, gas is generally due to constipation, and it can get worse as your pregnancy progresses.
Thankfully, there are various things you can do to combat the gas. The more consistent you are with these lifestyle changes, the better results you’re likely to see.
1. Drink plenty of fluids :
Water is your best bet. Aim for eight to 10 (8-ounce) glasses every day, but other fluids count too. If your gas is causing pain or extreme bloating, you may have irritable bowel syndrome (IBS), in which case make sure any juice you drink is low in certain types of gas and bloating-promoting sugars called FODMAPs.
Cranberry, grape, pineapple, and orange juice are all considered low-FODMAP juices.
Be sure to monitor sugar intake when drinking juices and sodas, especially if you’re at an increased risk for developing gestational diabetes.
Also, many varieties of carbonated drinks can lead to more gas.
2. Get moving
Physical activity and exercise should be a part of your daily routine. If you can’t make it to a gym, add a daily walk to your routine. Aim to walk or exercise for at least 30 minutes. Not only can exercise help keep you physically and emotionally fit, but it can also help prevent constipation and speed up digestion.
Be sure to consult your obstetrician first before starting any exercise regimen during pregnancy.
Learn more about how to safely exercise in the third trimester of pregnancy.
3. Test out your diet
Try removing potential food triggers from your diet one at a time, until your gas symptoms improve. It’s recommended that you continue to eat a balanced diet while doing any form of elimination diet.
Weight gain is necessary for most pregnancies, so it’s important to avoid restrictive diets.
That way, you’re only eliminating foods that are contributing to the problem. Brussels sprouts, cabbage, broccoli, wheat, and potatoes are common gas culprits, says Worly.
Some women experience IBS during pregnancy, but talk with your doctor and dietitian before starting a low-FODMAP diet.
This diet can be very restrictive and put you and your baby at risk for not getting adequate nutrition.
4. Fill up on fiber
Many foods that make gas worse in the short term can actually help manage constipation. Why? Fiber brings water into the intestines, softening the stool and allowing it [to pass more easily].
Try including 25 to 30 grams of high fiber foods into your diet to help ease gas concerns.
Many fruits, such as prunes, figs, and bananas, and vegetables as well as whole grains like oats and flax meal are all good fiber boosters to consider.
5. Ask about fiber supplements
If you’re not a fan of high fiber foods, or you’re looking for a quick and easy alternative, ask your doctor about whether a fiber supplement, such as psyllium (Metamucil), methylcellulose (Citrucel), or polyethylene glycol 3350 (MiraLAX), might benefit you. You can buy Metamucil, Citrucel, or MiraLAX online.
6… And stool softeners
Docusate (Colace), a gentle stool softener, moistens the stool, allowing easier and regular passage. Only take docusate if you’re experiencing constipation or having too much gas. Women are encouraged to take 50 to 100 mg of docusate two times a day throughout the duration of their pregnancy.
It’s important to avoid any stimulant laxatives, such as sennosides (Ex-Lax, Senokot), as these can cause complications during pregnancy.
7. When in doubt, just breathe
Anxiety and stress can increase the amount of air you swallow, which may increase upper abdominal gas, bloating, and belching. Try to eliminate as much stress from your life as possible. Here are several recommendations:
Assign chores to someone else, or allow yourself to accept that they may not get done at a specific time — or at all — and that’s OK.
Find some quiet time during the day to take some deep breaths and relax, or look into a prenatal spa day.
Do whatever you need to do to stay calm.
When to call your doctor
Gas shouldn’t be dismissed lightly.
If you experience severe pain persisting for over 30 minutes or constipation lasting more than a week, it’s crucial to seek immediate medical attention to rule out any serious issues.
For less severe cases, select remedies that align with your lifestyle, and maintain consistency, as it is vital. Remember, pregnancy is a marathon, not a sprint. Pace yourself and maintain a positive attitude regarding your diet and exercise.
