When you become pregnant, your body's levels of progesterone increase. Progesterone is responsible for causing muscle tissue to relax, resulting in a slower-than-normal digestive system. That's why bloating is often one of the first signs of pregnancy. Air that is usually passed easily becomes trapped in the intestines, resulting in an often embarrassing amount of burping and passing gas. Beat the bloat by proper practices which help to limit the air in your body during pregnancy.
Step 1
Eat smaller meals more frequently throughout the day. Now that your digestives system is slower, it takes longer to digest foods. When you eat a large meal, there's a better chance that food languishes in your digestive system, causing constipation and bloating. Instead, swap three large meals for five or six small meals throughout the day so your digestive system has less to break down.
Step 2
Skip certain foods which can lead to excessive bloating. This includes the usual culprits, such as broccoli, cauliflower, beans and fried and fatty foods. These cause a buildup of gas in the intestines, resulting in a rotund and bloated appearance.
Step 3
Load up on foods high in fiber. Fiber helps prevent constipation by moving through the digestive system without being broken down. It helps to clean out a slow-moving digestive system and jump-starts healthy digestion to reduce the amount of gas and waste in your body. Bran cereals, fruits and dried foods, such as raisins and apricots, help keep things moving to remove a buildup of gassy air.
Step 4
Minimize the amount of air you swallow on a daily basis. When you gulp air taking a drink or while talking, it's transferred to your stomach, where it makes you feel uncomfortable and bloated. Use a straw when drinking and stop talking while eating if you find you swallow too much air. Try eating more thoughtfully and take the time to chew your food so you're more conscious of the amount of air you swallow.
Step 5
Move your body and wear comfortable clothes. Going for a walk after dinner helps stimulate the digestive system to push excess air out of your body. When you feel bloated already, it's important that you wear comfortable, loose clothes until you're able to expel the air and feel more comfortable. Aim for 30 minutes of exercise per day, but break it into three 10-minute sessions after meals.
References
- What to Expect: Bloating During Pregnancy
- Babycenter.com; Gas and Bloating During Pregnancy; November 2010
- "The Mother of All Pregnancy Books: An All-Canadian Guide to Conception, Birth and Everything In Between"; Ann Douglas; 2011
