Ways to Cope With Pregnancy Gas
Pregnancy gas is never fun, but it's a normal part of expecting. Here, learn ways to cope, along with positions to find relief.
Medically reviewed by Renita White, MD
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 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 a health care provider.
Related: When Do Pregnancy Symptoms Start?
Brianna Gilmartin
What Is Pregnancy Gas?
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.
It's important to know that your fetus does not feel the gas pain or pressure that you do. Your little one is safe and comfortable floating in the protective fluid of the amniotic sac. The movement and sounds that gas makes as it moves through your intestines might even be pleasant and soothing for your baby.
Gas and other gastric discomforts of pregnancy (such as heartburn and constipation) can be uncomfortable for you, but do not harm your baby.
Causes of Pregnancy Gas
When you’re pregnant, you may notice that you’re passing gas more than usual and that it's painful. An increase in gas and bloating during pregnancy can be triggered by a variety of causes, including changing hormone levels and the foods you eat. Ahead, learn more about the causes of pregnancy gas.
Progesterone
During pregnancy, there is more of the hormone progesterone in your body. Extra progesterone is a key reason why you might experience more gas and bloating when you are pregnant.
One of the things progesterone does in your body is to relax the smooth muscle of the gastrointestinal tract. When these muscles are relaxed, it can cause food to move more slowly through your digestive system.
As digestion slows, more gas builds up in your intestines. The gas helps your body make optimal use of the food you eat, but it also makes for more burping, passing wind, and bloating.
Your Diet
The foods you eat and beverages you drink also affect gas production. Foods that are known to increase gas include spicy foods, fried foods, processed foods, greasy foods, dairy, whole grains, carbonated drinks, and many fruits and vegetables.
Many gas-producing foods are very healthy, such as beans, broccoli, and bran. You can start by eliminating the less nutritious gas-producing foods (such as onion rings, potato chips, and sodas) before reducing your intake of fruits, vegetables, dairy, and whole grains.
However, keep in mind that changing your diet too quickly can also cause gas. If you want to make some adjustments, take it slow. If you suddenly begin eating a diet that's high in fiber and full of healthy fruits and vegetables, your body will not have time to adjust. It's likely that you will actually produce more gas for a while.
Common Gas-Causing Foods
If your symptoms are causing you discomfort, consider limiting these foods to reduce bloating and gas:
Apples
Beans
Broccoli
Cabbage
Cauliflower
Cheese
Ice cream
Lentils
Onions
Prunes
Raisins
Related: Top Folate Foods for Pregnancy
An Expanding Midsection
As your uterus grows, it puts pressure on your intestines. The squeezing of your digestive system can slow it down. The constriction can also make it harder to control the release of gas, which can mean you pass wind unexpectedly or more often.
Constipation
Having trouble moving your bowels, also known as constipation, can also cause bloating and pain. The stool sitting in your intestines makes it more difficult for the gas to pass through and exit the body.
Your Prenatal Vitamin
Prenatal vitamins help ensure that you and your baby are getting all (and enough of) the vitamins and minerals needed for a healthy pregnancy. That said, some vitamins and minerals (especially iron supplements) contribute to constipation, which in turn can cause gas.
Stress and Anxiety
When you're nervous, you may breathe more quickly and take in more air, which can lead to gas. Anxiety during pregnancy or any time can also cause gastrointestinal symptoms.
Symptoms of Pregnancy Gas
A buildup of excess gas can cause a range of symptoms, including abdominal pain, pressure, and bloating, cramping, indigestion, and pain in the chest. Belching or flatulence are your body's way of releasing this gas (and relieving your symptoms.
Positions to Relieve Gas While Pregnant
Try these positions to help move trapped gas out of your body.
child's pose
both knees to the chest while lying on your side
one knee to the chest while lying on your back
reach for your toes in a seated position
reach for your toes while standing
wide squat
Treatment and Prevention of Pregnancy Gas
Gas is a normal function of the human body. You cannot completely prevent it (nor should you). However, there are a few things you can do to minimize the problem and reduce discomfort.
Lifestyle Changes
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 nutritious diet. Many healthy foods can also 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.
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.
The Centers for Disease Control and Prevention (CDC) and the American College of Obstetricians and Gynecologists (ACOG) both recommend that getting a minimum of 30 minutes of exercise a day (such as brisk walking or swimming) while you are pregnant.
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.
Foods that are high in fiber include fruits, vegetables, beans, and whole grains. If you’re dealing with constipation and having trouble getting enough fiber in your diet, ask your doctor about taking a supplement.
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.
Related: 7 Benefits of Prenatal Yoga That May Make You Want To Try It
Medications to Try for Pregnancy Gas
There are many over-the-counter (OTC) products used to treat gas. The following are generally safe to use during pregnancy; however, always discuss any medication while pregnant with an OB-GYN or health care provider.
Antacids. Some antacids, such as Tums and Rolaids, are safe to use during pregnancy. These brands also make a version of their products with added simethicone for gas. Before you try them, know that the side effects of some antacids can include constipation, diarrhea, or swelling.
Anti-gas medication. Gas medicine that has simethicone as its active ingredient is generally considered safe to take during pregnancy. Popular brands include: Gas-X, Maalox Anti-Gas, Mylanta Gas Minis, or Phazyme
Beano. Beano (alpha-galactosidase) is an enzyme you take before you eat to aid digestion and help prevent gas before it starts. Beano has not been shown to be harmful during pregnancy, but you should ask a health care provier before you use it.
Lactase. Lactase is an enzyme that helps your body digest dairy. If you are lactose intolerant or you suffer from gas and bloating after drinking milk or eating dairy products, ask a health care provider if a product like Lactaid could help.
Medications to Avoid for Pregnancy Gas
Before you take any over-the-counter medicine, herbs, or home remedies ask a health care provider if it is safe to take them while you are pregnant. As you are looking at your options, be sure to read the labels carefully to be sure you have the right product.
There are some medicines that you should not use to treat gas and bloating during pregnancy.
The following medications are generally not safe to use if you are pregnant:
Alka-Seltzer
Pepto-Bismol (bismuth subsalicylate)
Kaopectate (bismuth subsalicylate)
Baking soda (bicarbonate of soda)
Products containing aspirin
Castor oil
Enemas
Laxatives
Activated charcoal
When to Call a Health Care Provider
Gas can be painful, but it’s not the only thing that can cause abdominal pain during pregnancy. Many other conditions can be mistaken for gas. Some are pregnancy-related like Braxton Hicks contractions, ectopic pregnancy, and even labor. Other conditions may or may not be associated with pregnancy. They include appendicitis, gallstones, and irritable bowel syndrome.
If you aren’t sure whether or not gas is causing your pain and discomfort, call a health care provider. It’s better to get checked and find out the pain is just gas than to ignore a potentially serious (even life-threatening) medical condition.
Always call a health care provider or go to the emergency room if the pain won't subside or is getting worse, if you have severe nausea and vomiting, or notice blood in your stool during bowel movements. Possible contractions are always a reason to call a physician, doula, or midwife.
Related: False Labor Pain and Signs It's Not Quite Time
The Bottom Line
Gas is a normal part of life for everyone, although some people experience more gas than others. During pregnancy, you might notice an increase in gas and bloating because of the changes in your body (all of which is completely normal!).
Gas can be painful and a little embarrassing, but it won't complicate your pregnancy or harm your baby. While you want to do what you can to minimize, you’re not likely to get through your entire pregnancy without dealing with at least a little extra gas.
The good news is, there are many safe and effective ways to treat gas while you are pregnant as well as in the first few days after you give birth. If you have symptoms that you are not sure are gas or that you are concerned about, talk to a health care provider. It's much better to find out a worrisome pain was only gas than to ignore a pain that could be a sign of a more serious health concern.
Related: How to Know If You're Having Gas or Contractions
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