Managing Gas During Pregnancy: Tips & Solutions for Relief

Experiencing gas during pregnancy is a common issue that many expectant mothers face. Hormonal changes and a growing uterus can lead to bloating, flatulence, and digestive discomfort. While it's often harmless, excessive gas can be uncomfortable. Fortunately, there are safe and effective ways to reduce gas during pregnancy.

1. Fibre-Rich Foods

One of the top natural remedies for pregnancy gas is eating fibre-rich foods—but balance is key. Fiber helps regulate bowel movements and reduces constipation-related gas. However, drastically increasing fibre intake too quickly can worsen bloating.

Best fibre sources to relieve gas in pregnancy:

• Whole grains: oats, brown rice, quinoa
• Fruits: apples, pears, berries
• Vegetables: spinach, broccoli, carrots
• Legumes: lentils, chickpeas, black beans
• Seeds & nuts: chia seeds, flaxseeds, almonds
  

Tip: Start slow and drink plenty of water to help your body adjust. A sudden increase in fibre is a common cause of gas during pregnancy.

2. Gentle Exercise for Better Digestion

Physical activity supports healthy digestion during pregnancy. Even light movement, like walking or prenatal yoga, can help reduce gas buildup by stimulating the intestines.

Benefits of exercise for pregnancy gas relief:

• Encourages regular bowel movements
• Eases bloating and abdominal pressure
• Reduces stress, which can affect digestion
  

Tip: Aim for 20–30 minutes of gentle exercise most days of the week. Always consult your doctor before starting new physical activity during pregnancy.

Not sure what kind of exercise to start from? Try out these yoga poses for pregnant woman like you!

3. Avoid Swallowing Excess Air

Many pregnant women unknowingly swallow air, which can worsen gas. Simple changes in how you eat and drink can make a big difference.

Tips to prevent swallowing air during pregnancy:

• Eat slowly and chew thoroughly
• Avoid carbonated drinks (sparkling water, soda)
• Skip straws. Drink from a cup instead
• Limit chewing gum or sucking on hard candies
  

These adjustments help prevent gas and bloating in pregnancy, especially after meals.

Gas during pregnancy is a normal part of life for everyone. Yes, it can be unpleasant and embarrassing, but it will not complicate or hurt your pregnancy. While you should do all possible to avoid it, you are unlikely to get through your entire pregnancy without experiencing some additional flatulence. Check out the causes that lead to pregnancy gas.

There are numerous safe and efficient techniques to relieve gases during pregnancy and in the first few days after giving birth. Consult your healthcare professional for guidance, especially if you have severe or persistent gas, as this could be an underlying illness requiring medical attention.

References

Murkoff, H. (2010, April 15). Help! I Have Horrible Gas - Pregnancy Center. EverydayHealth.com. https://www.everydayhealth.com/pregnancy/ask-heidi/help-i-have-horrible-gas.aspx

Parris, J. (2021, March 18). Gas During Pregnancy: Causes and Easy Ways To Relieve It. Romper. https://www.romper.com/pregnancy/pregnancy-gas-causes-positions-to-relieve-it