Medically Reviewed By Experts Panel
Bloating is a common symptom during pregnancy, particularly in the first trimester. It results from trapped gas in the stomach and intestines, creating a tight, uncomfortable feeling in the abdomen. The primary cause is the pregnancy hormone progesterone, which relaxes the digestive muscles and slows digestion, allowing gas to build up. As pregnancy progresses and the baby grows, the expanding uterus adds pressure to the abdomen, intensifying bloating and discomfort. This can cause noticeable swelling, especially after eating. While smaller meals, light exercise, and staying hydrated may help, the discomfort often lingers as your body adapts to the ongoing changes.
At what stage of pregnancy is bloating most common?
Bloating is most common in the early stages of pregnancy, often starting in the first trimester due to the rise in progesterone, which slows digestion. However, it can persist or worsen in the later stages as the growing uterus puts pressure on the intestines. Many women experience increased bloating around the second and third trimesters, as both hormonal and physical factors contribute to slower digestion and gas buildup.
Is bloating during pregnancy different from regular bloating?
Yes, bloating during pregnancy differs from regular bloating primarily due to hormonal and physical changes. In pregnancy, elevated progesterone slows digestion, leading to more frequent and prolonged bloating. As the uterus grows, it puts pressure on the digestive organs, further exacerbating the issue. While regular bloating is often linked to diet or lifestyle, pregnancy-related bloating is more persistent and influenced by both hormonal shifts and the body’s adjustments to the growing baby.
Foods to avoid to help relieve pregnancy bloating and gas.
To relieve bloating and gas during pregnancy, it’s helpful to avoid foods known to trigger gas. These include:
- Legumes: Lentils, chickpeas, rajma (kidney beans), and chana can produce gas. Soaking them overnight and cooking well may reduce the effect.
- Fried foods: Pakoras, samosas, puris, and bhajis can slow digestion and increase bloating.
- Spicy foods: Excessive use of spices like red chili powder, garam masala, and black pepper can irritate digestion.
- Carbonated drinks: Soda and fizzy drinks create gas buildup.
- Raw onions and garlic: Can cause bloating in some people.
- Dairy: Avoid milk and dairy products like paneer if lactose intolerant.
Top 5 ways to relieve gas and bloating during pregnancy
- Eat smaller meals: Opt for frequent, light meals instead of large ones.
- Stay active: Gentle exercise like walking can help digestion.
- Drink plenty of water: Staying hydrated aids digestion.
- Avoid gas-causing foods: Limit beans, fried foods, carbonated drinks, and spicy dishes.
- Bowel Movements: Make sure you have regular bowel movements by eating fibre-rich food and staying hydrated.
How can I manage bloating and gas while traveling during pregnancy?
To manage bloating and gas while traveling during pregnancy, stay hydrated by drinking plenty of water, choose smaller meals with easy-to-digest foods, and avoid carbonated beverages. Take breaks to stretch and walk, and practice deep breathing to relax. Consider bringing healthy snacks to prevent excessive hunger and discomfort.
Here are 10 home remedies to help relieve bloating and gas
- Ajwain (Carom seeds) – Chewing a teaspoon of ajwain or boiling it in water and drinking the concoction can aid digestion and reduce gas.
- Ginger – Fresh ginger or ginger tea can help ease gas and bloating. You can boil ginger in water with a bit of lemon and honey for added relief.
- Jeera water (Cumin seeds) – Drinking jeera-infused water can improve digestion and prevent gas formation. Boil a teaspoon of cumin seeds in water, let it cool, and sip after meals.
- Hing (Asafoetida) – Adding a pinch of hing to your meals or dissolving it in warm water and consuming it can help relieve gas due to its anti-flatulent properties.
- Buttermilk with black salt – A glass of buttermilk with a pinch of black salt and roasted cumin powder can be soothing and reduce bloating.
- Fennel seeds (Saunf) – Chewing fennel seeds after meals or drinking fennel tea can relieve bloating and aid in digestion.
- Peppermint tea – Peppermint is known for its calming effect on the digestive system. Drinking peppermint tea can help relax the muscles of the intestines and ease bloating.
- Warm water with lemon – Starting your day with a glass of warm water mixed with lemon juice stimulates digestion and helps reduce bloating.
- Coconut water – Drinking fresh coconut water can provide relief from bloating as it helps in balancing electrolyte levels and promotes better digestion.
- Tulsi (Holy basil) – Consuming fresh tulsi leaves or drinking tulsi tea can help alleviate gas and bloating. Tulsi has natural digestive properties that help reduce acidity, stimulate digestion, and relieve discomfort from bloating.
Are there any exercises that can help relieve bloating?
Yes, certain exercises can help relieve bloating, such as:
- Walking: A gentle walk can stimulate digestion and reduce gas.
- Prenatal yoga: Poses like the cat-cow (Chakravakasana) stretch can ease abdominal discomfort.
- Pelvic tilts: These can relieve pressure on the abdomen.
- Deep breathing: Promotes relaxation and aids digestion.
When to call your doctor about pregnancy bloating?
While bloating during pregnancy is generally normal and expected, it is important to talk to your doctor if you experience any of the following symptoms:
- Severe or persistent bloating: If bloating is intense and doesn’t improve after home remedies like ginger or warm water.
- Severe abdominal pain: If accompanied by sharp or constant pain, especially on one side.
- Sudden swelling: Rapid swelling of the abdomen or legs may indicate complications.
- Nausea and vomiting: Persistent nausea or vomiting alongside bloating requires attention.
- Changes in bowel habits: Prolonged constipation or diarrhea lasting more than two days.
- Fever or chills: Signs of infection that may indicate digestive issues.
- Shortness of breath: Difficulty breathing along with bloating should be evaluated.
My Experience
Tavleen Arora, homemaker, Harayana
At just six weeks into my pregnancy, my stomach was much bigger than I expected—it looked as though I was already six months along. The bloating was so intense that my belly constantly felt tight and full. My friends were surprised at how quickly my tummy had grown, taken aback by the sudden change in size.
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