8 tips to relieve bloating during pregnancy
Pregnancy is a special period full of expectations and changes. However, many expectant mothers will experience the trouble of bloating during pregnancy.
Why does bloating occur? I don’t eat much, so why do I have bloating?
01. Effect of progesterone
Because the level of progesterone increases during pregnancy, in addition to promoting fetal growth and development, progesterone also inhibits gastrointestinal motility , which can easily cause bloating symptoms.
02. Improper diet
If you do not pay attention to your diet during pregnancy and regularly consume high-energy foods, it will increase the burden on your gastrointestinal tract and cause bloating.
03. Lack of exercise
Some pregnant women are unwilling to move more during pregnancy and always sit or lie down, which is not conducive to gastrointestinal motility and can easily cause stomach bloating.
04. Mid- to late-stage pregnancy
In the middle and late stages of pregnancy, the uterus increases significantly in size, occupying most of the space in the pelvic and abdominal cavity, which will also exert a certain amount of pressure on the gastrointestinal tract, resulting in symptoms of pregnancy bloating.
How to relieve stomach bloating? What can I do if I don’t want to get bloated?
01. Eat small and frequent meals
In the second and third trimesters of pregnancy, you can adopt the principle of eating small meals frequently and not eating too much each time, which can effectively reduce the feeling of abdominal fullness. In addition to controlling the intake of protein and fat, adding some garlic and ginger slices when cooking can also reduce the production of bloating gas.
02. Chew slowly
When eating, you should maintain the habit of chewing slowly, use a straw less often to drink drinks, do not often hold sour plums in your mouth or chew gum, etc., and try to avoid letting unnecessary excess gas enter the abdomen.
03. Vitamin Supplement
Pregnant mothers can eat more foods rich in fiber , which can help intestinal peristalsis, such as vegetables such as spinach, celery, loofah, lotus root, etc.; fruits such as apples, bananas, kiwis, dragon fruits, etc.
Although liquid food is easy to eat, its energy and nutrient density are not high, so expectant mothers can choose semi-solid food.
04. Avoid gas-producing foods
If you have severe acid reflux , you should avoid sweets and eat light foods. You can also eat alkaline buns or noodles to neutralize stomach acid.
When bloating is severe, you should avoid eating foods that are easy to produce gas, such as beans, eggs and their products, fried foods, potatoes, etc., foods that are too sweet or too sour, spicy foods, etc.
05. Drink more warm water
Too much feces in the large intestine will also increase flatulence, so you need to drink enough water to promote defecation. Cold water will stimulate uterine contraction and may cause intestinal colic , so it is recommended that expectant mothers drink more warm water. When drinking water, you can add an appropriate amount of honey to promote gastrointestinal motility and prevent dry stool.
In addition, you should try to drink less carbonated drinks such as soda and stimulating drinks such as coffee and tea.
06. Appropriate and gentle massage
If you feel uncomfortable with abdominal bloating, you can use simple massage methods to relieve it.
After warming your palms, start massaging from the upper right abdomen in a clockwise direction, then massage in the order of upper left, lower left, and lower right for about 10 to 20 circles. This can be done 2 to 3 times a day. Be careful not to use too much force and slightly avoid the uterus in the center of the abdomen. It is not suitable to massage immediately after a meal.
07. Maintain proper exercise
Appropriate exercise during pregnancy can promote intestinal motility and relieve bloating.
It is recommended that expectant mothers take a 20-30 minute walk half an hour after meals every day. Walking can effectively promote intestinal peristalsis and help defecation and exhaust. If outdoor activities are not suitable, walking back and forth at home or doing some pregnancy yoga can also achieve the same effect.
08. Relax
Tension and stress can also cause poor blood circulation in expectant mothers, so it is important to learn to relax.
