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, recommends Brett Worly, MD, an assistant professor in the OB/GYN department at the Ohio State University Wexner Medical Center.
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],” explains Ross.
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.
Ross encourages women 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, says Michael R. Berman, MD, medical director of labor and delivery at Mount Sinai Beth Israel Medical Center.
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.
