Natural Remedies For Gas Relief During Pregnancy

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Pregnancy is such a beautiful thing, being able to give life to your tiny little human is truly an amazing journey. One troubling part of that journey can be gas, which is totally normal. You may be wondering, how to relieve gas while pregnant.

At times, you may get gas pains and feel bloated, which can be super uncomfortable. Gas is caused in two ways, swallowing air when you drink and eat, leading you to burp. And, when your digestive system does its thing, leading it to flatulence(fart). On average, people pass gas about 20 times a day. It is our body’s way of telling us it’s doing its job and you have a healthy gut. 

Here are some home remedies and different positions to relieve gas during pregnancy the natural way!

1. Squat

Squatting down a few times is one of the most effective ways to relieve gas. It is a natural position for pushing and a great way to relieve gas.


Step 1: Standing up face forward with your feet hip-width apart.

Step 2: Hold your arms straight out in front of you with your palms facing down, 

Step 3: Bend your knees and push your butt back, as if you’re sitting in a chair. 

Step 4: Repeat a few times until you relieve gas.

2. Hydrate Slowly

Hydration is very important throughout your journey. Your digestive tract functions better when your body gets a sufficient amount of water daily. H2O is your best way to support your digestive health and prevent gas from formulating. 

Water also helps prevent constipation by promoting soft stool to smoothly make its way through your colon and eventually out of your body. (Source)

Hydration is also important for your baby’s health. Drink 8 to 12 glasses of water a day and avoid carbonated drinks that can build up gas in your stomach.

3. Avoid Gassy Foods

Food is one of the main reasons why you experience gas. While some foods might not cause any gas for you, some foods do. Asparagus, beans, broccoli, brussel sprouts, cabbage, and cauliflower are just a few that cause gas. 

Maintaining a nutritional, well-balanced diet and avoiding eating large amounts of problematic foods can help you avoid painful gas pains. To help track what foods make you feel extremely gassy try keeping a food journal. Jotting down what you eat can help you identify and eliminate gassy foods from your diet.

For some mothers to be, lactose intolerance can cause abdominal pains, gas, and bloating throughout pregnancy. While limiting dairy products during pregnancy sounds difficult, the good news is there are plenty of dairy-free options on the market today. To satisfy pregnancy cravings, there are plenty of dairy-free kinds of milk, ice creams, and desserts readily available. These may be plant-based like almond, coconut, or oats.

4. Eat Smaller Meals

The amount of food you eat during one sitting can also affect how much gas is produced. A simple way to help with this is to eat smaller portions. Instead of eating three large meals, try to spread your daily intake into five small meals throughout the day. 

Smaller meals help optimally maintain a constant nutritional intake for you and your growing baby. It also helps relieve an overworked digestive system.

Try to chew food thoroughly and properly, avoid taking big bites, and eating in a hurry, this can lead to gas-forming. Always eat in the seated position. Try avoiding lying down right after eating, this can lead to gas-forming.

5. Wear Loose Clothes 

Who would’ve ever thought the clothes you wear during pregnancy plays a key role in reducing gas. Tight clothes constrict your stomach, making it harder for food and gas to pass through your digestive system. 

If your wardrobe has you feeling like a stuffed sausage, it might be time to loosen up! Wearing loose-fitting maternity clothes will allow you to breathe without constricting your belly and allow food and gas to easily move through your digestive system.

6. Peppermint Tea

Peppermint tea is a perfect blend of mint and water and is caffeine-free. Making it perfect for pregnant women to consume. Peppermint leaves contain menthol, menthone, and limonene, all-natural coolants that help improve digestion and aids in soothing your stomach. It also helps calm the stomach muscles, relieving irritation. 

Peppermint tea stimulates bile flow and promotes healthy bowel movement during pregnancy. The soothing effect of peppermint tea on the stomach cells helps relieve any digestion disorders you may face, which include irritable bowel syndrome, constipation, gas, or diarrhea. One of the extra benefits of peppermint's aromatic flavor is that it helps the body and mind relax and remain stress-free. 

Note: During pregnancy, peppermint tea is safe to consume. You should never consume more than 3 servings of herbal tea a day.

7. Be Active

Your natural mama instinct is to keep you and your growing baby out of harm’s way. Safety should always be your first priority, but that doesn’t mean to necessarily lie and rest in your bed all day. You and your digestive system can both benefit by exercising regularly.

One of the best things you can do after a meal is some light movement.  Gentle exercises like walking or a few yoga poses can help relax muscles in your gut and help move gas through your digestive system. It helps your body efficiently and quickly digest food, while producing less gas along the way.

Note: Stick to light to mild exercise during pregnancy. To avoid complications, always consult your doctor before starting any exercises.

8. Cow/Cat Pose Yoga

Prenatal yoga is known to have many benefits during pregnancy. Some moves are known to release stress and good energy, others can help you release gas quickly from your body. They help open up the chest and stimulate spinal flexibility, while gently massaging the spine and belly organs. This helps release tightness in the abdominal area aiding in the release of gas. 

Cow/Cat Pose is a perfect yoga pose to help relieve gas by contracting and stretching your abdominal muscles with each motion. 


Step one: Start stretching in cow pose by beginning on all fours (on your hands and knees) with your back flat and your abs engaged. With every inhale, arch your back, soften your belly, and lift your head and tailbone.

Step two: As you exhale, pull your abs towards your spine, round your spine up to the ceiling, and at the same time tuck your tailbone in, while drawing your chin toward your chest. This part is known as Cat.

Step three: Continue flowing back and forth from Cow to Cat. During each movement breath deeply and don’t rush into each movement.

It is also known that child’s pose, and happy baby pose may help relieve a buildup of gas quickly. 

Note: Always consult with your doctor before starting prenatal yoga or attempting any new poses you aren’t used to.