Pregnancy is an exciting time because, after all, you’re growing a tiny human! But let’s be honest; it’s also a time when your body decides to throw a few curveballs in the form of really uncomfortable early pregnancy symptoms. Nausea, fatigue, frequent bathroom trips, constipation, and of course, bloating are a few of the symptoms you might encounter during the first trimester of pregnancy.
If you feel bloated and overly full or uncomfortable, you’re not alone. However, the good news is that managing bloating during this time is totally possible. Most women can feel more comfortable and see improvements. In fact, with a few adjustments, you can reduce your discomfort and hopefully better enjoy the exciting parts of your pregnancy.
So today, I’m sharing tips to help you relieve bloating and make your first trimester a little more comfortable!
How To Reduce Bloating In The First Trimester
Bloating is a super common symptom in early pregnancy and can be really uncomfortable. It’s that tight and full feeling in your stomach that makes you wish you could unzip your pants (if only you weren’t in public)!
But don’t worry—there are nutrition and lifestyle strategies that can help reduce and prevent bloating.
In this post, we will discuss bloating and why it happens (hello, pregnancy hormones), and dive into several ways you can help reduce or even prevent bloating. This way, you can know what’s happening and how to avoid or manage it more effectively.
Is Bloating Normal In The First Trimester?
Yes, bloating is totally normal during the first trimester of pregnancy, and you’re definitely not alone in feeling it. In fact, about 50-80% of pregnant women experience digestive symptoms like bloating during pregnancy, so it’s one of those “we’ve all been there” symptoms. Hormonal shifts can start slowing digestion, contributing to constipation, gas, and bloating.
While it’s uncomfortable, it’s generally nothing to truly worry about. It’s just your body’s way of adjusting to the new, exciting job of growing a baby! That said, knowing it’s entirely normal doesn’t make it any less uncomfortable…
What Causes Bloating In The First Trimester?
Quite a few things can contribute to bloating in the first trimester, and understanding them can help you better manage your abdominal discomfort. Here are some of the main culprits:
- Hormonal changes (especially increased progesterone levels)
- Slower digestion
- Changes in diet
- Constipation
- Uterine growth and pressure on the intestines as pregnancy progresses
- Increased or excess gas production
- Food sensitivities or intolerances
- Stress and anxiety
- Dehydration
- Eating large meals
- Chewing gum (causing you to swallow air)
Does First Trimester Bloat Go Away?
If you’re wondering, “When will it end, and how long does bloating last?” It’s important to remember that everyone’s experience is different. For some women, bloating eases up early in the second trimester as the body adjusts to hormone changes. For others, periods of feeling bloated continue throughout pregnancy or return in the third trimester as the baby grows and takes up more space.
The silver lining to this is that there are plenty of ways to reduce bloating during pregnancy. From small dietary tweaks to lifestyle adjustments, you don’t have to ride this discomfort out. With a little extra attention, you can feel more comfortable as your pregnancy progresses.
How To Reduce Bloating In the First Trimester
Drink plenty of water.
Staying hydrated and drinking plenty of water starting in early pregnancy and continuing throughout pregnancy will help reduce bloating by playing a role in preventing constipation. Fluids help to “keep things moving”. Each person’s fluid needs will differ based on individualized factors like activity level, outside temperature, and how much you sweat.
In general, around 100 ounces per day of total fluids is a good goal to aim for. Remember, this is total fluids. All fluids, including pregnancy-safe herbal teas, high-water foods, water, milk, and more, count.
Identify bloat-inducing trigger foods.
Certain specific foods can be a trigger for bloating. Everyone is different, but beans, broccoli, onions, fried foods, and carbonated drinks are a few common triggers. These foods are okay to consume, but it’s helpful to identify your triggers so you know how your body is going to respond.
You may decide to reduce your intake of your trigger foods or limit portion sizes. Keeping a food diary with the foods you’re eating and the onset of symptoms may help you to identify triggers and foods that contribute to bloating.
Eat smaller, more frequent meals.
Eating smaller portions more frequently throughout the day can prevent feeling overly full and bloated. Opt for 5 to 6 small meals daily instead of three typical large ones. This strategy can curb bloating and help with nausea in the first trimester. I recommend still including at least two food groups in each meal mini.
Try gentle physical activity.
Physical activity during pregnancy can help support digestion and reduce bloating. Try walking, prenatal yoga, or even swimming! Be sure to listen to your body and avoid overexerting yourself during this time. Take it slow and focus on what feels good for you.
Consider probiotics.
Probiotics can be super helpful for promoting gut health and preventing bloating during pregnancy. Foods like yogurt, kefir, and sauerkraut are encouraged. If you’re not used to eating these foods, incorporate them slowly and in small portions to avoid worsening bloating. While food-first is encouraged, a supplement may be indicated if you do not eat any probiotic-rich foods.
Try natural remedies like ginger and peppermint.
Consuming ginger and peppermint may help soothe digestive symptoms like bloating. Ginger tea, peppermint tea, or ginger chews are safe in moderation. However, if you’re prone to heartburn, peppermint may exacerbate this or be a trigger food.
Wear loose, comfortable clothing.
Tight clothing can make bloating feel much worse, so opt for comfort where you can. Loose, stretchy fabrics or maternity wear may be good options. Try to avoid tight waistbands or anything that restricts your stomach. Not only will this help alleviate some discomfort, but it will also give your growing belly the space to expand without extra pressure. Look for clothes with elastic waistbands, flowy tops, or dresses that allow for movement and airflow, and your body will thank you!
Use these tips to help prevent and reduce first-trimester bloating!
If you’re experiencing bloating past the first trimester, check out my blog post “How to Avoid Bloating During Pregnancy” for more tips and strategies to curb this common symptom.
Then, join The Prenatal Nutrition Library (TPNL) app for more strategies to combat bloating, heartburn, nausea, and other common symptoms during pregnancy. You’ll find guides on hundreds of prenatal nutrition topics, including specific foods, symptoms, and supplements, and be able to search for the safety of any food inside the app. TPNL is here to help you take the stress out of eating during pregnancy!