Natural Ways to Reduce Bloat During Pregnancy

The past few months you’ve been eating for two (we’ve been there, mama!) and lately you’ve felt unpleasant stomach cramping. The guilty culprit could be bloating. 

Bloating during pregnancy is completely normal. It’s one of those “charming” weird pregnancy symptoms, including belching and passing gas, that will likely last throughout your pregnancy. Why? Turns out, the pregnancy hormones that help relax the womb also slow down your digestion. 

A slower gastrointestinal tract can make you feel bloated and experience those “delightful” cramps. It also can also make you extra gassy. 

No need to feel embarrassed! It’s all a part of the process. In the meantime, here are a few tips on natural ways to help reduce bloating and gas during your pregnancy.

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Yoga is a great way to help relax the muscles and feel more in tune with your body. Even the most basic yoga positions can naturally stretch out your abdominals and release any trapped gas. 

Here are three positions you can try any time of the day, but make sure you get the approval from your healthcare provider before trying any exercise routine: 

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  1. Child’s pose

Kneeling on all fours, shift back your hips until your butt touches your heels. Allow your forehead to rest on the floor/mat and stretch out your arms in front of your body. Inhale and exhale deeply. 

  1. Happy Baby pose

Lie down on your back and lift your knees up to the outer sides of your body. Bend your knees and, using your hands, gently pull your feet down toward you. Breathe deeply. 

  1. Knee-to-chest pose:

Lying on your back again, pull your knees together down to your chest and tuck in your chin. Place your hands behind the bend of your knees and hold this position, breathing deeply.


Sometimes getting the body in motion is the best remedy. A little cardio, such as power walking and a few sets of squats, gets your blood flowing and muscles working, but always remember to consult your doctor before trying exercise during pregnancy. 

This can help ease those stomach cramps and burn off relieve built-up intestinal gas.  

Dietary Choices

Many of the foods you eat (especially when craving something salty and sweet!) may also play a factor. 

Beans, fried foods, sodas, and dairy products are all at the top of the gas-fueling list. Cutting back on beans and only moderate intakes of the other food groups will help!

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Herbal Tea

Ever wondered why a warm cup of herbal tea makes you feel better? 

Several herbs, specifically chamomile and peppermint, have antispasmodic and anti-inflammatory properties that help relax the intestines. This soothing of the gut not only relieves bloating, but also constipation. 

Bloating during your pregnancy is pretty common and should be too much of a concern. The natural remedies above should offer some relief with stomach cramps and during those extra gassy days. 

Call your doctor if your gas pains are more consistent or also come with other health concerns, such as fever and diarrhea. 

For more information on bloating facts and additional remedies, check out this infographic below from TUSHY

Did you experience bloating and excessive gas during your pregnancy? Let us know in the comments!


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