How To Reduce Gas During Pregnancy?
Discover safe and effective ways to reduce gas during pregnancy. Learn about dietary changes, gentle exercises, and home remedies to relieve bloating and discomfort naturally.
Written by Dr.Sonia Bhatt
Last updated on 3rd Jul, 2025
Pregnancy is a remarkable journey filled with joy and anticipation, but it often comes with its own set of challenges. Among these, gas and bloating are common discomforts experienced by many expectant mothers. The profound changes your body undergoes during pregnancy can significantly impact your digestive system, resulting in excessive gas, bloating, and a feeling of unease. By understanding the underlying causes and adopting safe, practical strategies, you can better manage these symptoms and focus on enjoying this special time. In this guide, we will explore effective ways to reduce gas during pregnancy, along with helpful tips and remedies to bring you relief.
What Causes Gas During Pregnancy?
Recognising the causes of gas during pregnancy is crucial for effectively alleviating the discomfort it brings. There are several factors that contribute to gas during pregnancy, including:
Hormonal Changes: Pregnancy increases the production of progesterone, a hormone essential for maintaining a healthy pregnancy. However, progesterone also relaxes smooth muscles, including those in the digestive tract, which slows digestion. This slower process can lead to a buildup of gas in the stomach and intestines.
Physical Changes: As the uterus expands to accommodate the growing baby, it puts additional pressure on nearby organs, including the intestines. This pressure can disrupt normal digestion, leading to gas and bloating.
Dietary Factors: Pregnancy often comes with increased cravings and changes in eating habits, including consuming more fiber-rich foods. While healthy, high-fiber foods like fruits, vegetables, and legumes can produce more gas as they break down in the digestive system.
Swallowed Air: Increased instances of nausea and heartburn during pregnancy can cause women to unintentionally swallow more air, especially if eating quickly or drinking carbonated beverages, further contributing to gas.
How To Reduce Gas During Pregnancy?
Gas during pregnancy can be uncomfortable, but there are several strategies you can adopt to ease the discomfort. Here are some effective ways to reduce gas during pregnancy:
Modify Your Diet:
One of the most effective ways to reduce gas is by modifying your diet. While you can’t completely avoid all sources of gas, being mindful of certain foods can significantly help. Consider the following dietary changes:
Avoid Gas-Producing Foods: Certain foods are notorious for causing gas and bloating. These include:
Beans and lentils
Cruciferous vegetables (broccoli, cauliflower, cabbage)
Dairy products (if lactose intolerant)
Carbonated drinks (soda, sparkling water)
High-sugar foods or sugar substitutes like sorbitol
Eat Smaller, More Frequent Meals: Rather than eating three large meals, try eating smaller meals throughout the day. This can help prevent overloading your digestive system and reduce gas buildup.
Stay Hydrated: Drinking plenty of water can aid digestion and reduce constipation, which is a common pregnancy issue that often accompanies gas. Aim for at least eight glasses of water a day to stay hydrated.
Limit Fatty and Fried Foods: Fatty foods can slow down digestion and exacerbate bloating and discomfort. Try to avoid fried foods and opt for healthier cooking methods like steaming, grilling, or baking.
Introduce High-Fiber Foods Gradually: Fiber is essential for healthy digestion, but a sudden increase in fibre intake can lead to more gas. Gradually incorporate fibre-rich foods like whole grains, fruits, and vegetables into your diet.
Exercise and Movement
Regular physical activity can help improve digestion and alleviate gas during pregnancy. Here are some simple exercises and movements you can incorporate into your routine:
Take Short Walks: Going for a walk after meals can help stimulate your digestive system and encourage the passage of gas. Aim for 10-15 minutes of gentle walking after eating.
Gentle Yoga: Prenatal yoga is specifically designed for expectant mothers. Certain poses can help reduce bloating and gas. Positions like the “fetal position” (lying on your side with knees drawn to your chest) or “cat-cow” (on hands and knees, gently arching and rounding your back) are excellent for relieving gas.
Pelvic Tilts: Lie on your back with your knees bent and feet flat on the floor. Slowly tilt your pelvis upward, hold for a few seconds, then relax. This exercise can help relieve gas and improve digestion.
Use Safe Home Remedies
Natural remedies can also be effective in alleviating gas and bloating. Some gentle remedies include:
Ginger: Ginger has long been used as a natural remedy for digestive issues. Drinking ginger tea or adding fresh ginger to your meals can help reduce bloating and gas.
Peppermint Tea: Peppermint is known for its soothing effect on the digestive system. Drinking a warm cup of peppermint tea can help relieve gas and promote digestion.
Chamomile Tea: Chamomile is another herb that can help soothe the digestive system and reduce bloating. A cup of chamomile tea before bed can also help you relax and ease any discomfort.
Mind Your Posture
Your posture plays a bigger role in digestion than you might think. Slouching or sitting in a hunched position can put pressure on your digestive organs, making bloating and discomfort worse. By maintaining good posture, such as sitting up straight with your shoulders back, you help your digestive system function more efficiently, reducing the chances of gas buildup and promoting smoother digestion.
Sit Up Straight: When sitting, try to sit up straight with your shoulders back. This will reduce pressure on your stomach and intestines, making it easier for gas to pass through.
Lie on Your Left Side: If you’re lying down, try lying on your left side. This position helps promote healthy digestion by allowing gravity to assist in moving gas through your intestines.
Consider Probiotics
Probiotics are good bacteria that help maintain a healthy gut, which is key for digestion. Adding probiotic-rich foods like yoghurt, kefir, or sauerkraut to your diet can boost digestion and help reduce bloating. They can also assist with constipation, a common pregnancy issue that often contributes to gas. By supporting your digestive health, probiotics may help alleviate some of the discomfort caused by gas and bloating during pregnancy.
Avoid Swallowing Air
Swallowing air, whether while eating, drinking, or talking, can contribute to excess gas. Try to eat slowly and avoid chewing gum or sucking on hard candies, which can cause you to swallow air. Using a straw while drinking can also lead to more air intake.
Use Gas Relief Medications Carefully
While there are several over-the-counter gas relief medications available, it’s important to talk to your doctor before using any medication during pregnancy. Not all medications are safe for expectant mothers, and some can pose risks to you or your baby. Your healthcare provider can guide you in choosing the safest and most effective options to relieve gas, ensuring both your health and your baby's well-being are prioritised.
When to Seek Medical Help
While gas is a pretty common issue during pregnancy, there are times when you should definitely reach out to your doctor. If you’re dealing with intense abdominal pain or bloating that just won’t go away, or if you notice things like vomiting, diarrhoea, or blood in your stool, it's important to get in touch with your healthcare provider. These symptoms might point to something more serious, like a gastrointestinal issue or an infection, and it’s always better to be safe and get checked out if something feels off.
Consult Top Gynaecologist
Conclusion
Gas and bloating are common but often uncomfortable symptoms during pregnancy, caused by hormonal shifts, changes in your body, and even certain foods you eat. The good news is that there are plenty of safe and effective ways to ease these symptoms. Small changes to your diet, gentle physical activity, natural remedies, and good posture can all help reduce discomfort and support better digestion. However, it’s always a good idea to talk to your doctor before trying any new remedy or exercise to make sure it’s safe for both you and your baby. With the right steps, you can find relief from gas and make your pregnancy more comfortable.
Consult Top Gynaecologist
Dr. Sanjan Das
Obstetrician and Gynaecologist
15 Years • MBBS,MS
Bengaluru
Apollo Clinic, Sarjapur Road, Bengaluru
Dr. Rituparna De
Obstetrician and Gynaecologist
6 Years • MBBS, MS (Obstetrics & Gynaecology)
Kolkata
MCR SUPER SPECIALITY POLY CLINIC & PATHOLOGY, Kolkata
Dr. Mona Yadav
Obstetrician and Gynaecologist
19 Years • MBBS, MD (Obstetrics & Gynaecology)
Dombivli
Nulife multispeciality, Dombivli
Dr. Parul Sharma
Obstetrician and Gynaecologist
8 Years • MBBS, MS (Obstetrics & Gynaecology)
New Delhi
THE DOCTORS NESST, New Delhi
Dr. J Aswini Sowndarya
Obstetrician and Gynaecologist
4 Years • MBBS, MS Obstetrics & Gynaecology, FMAS, FART
Rajamahendravaram
Tholat Memorial Multi Speciality Hospital, Rajamahendravaram
