Becoming a new mom is a whirlwind of joy, love, and—surprisingly—postpartum gas and bloating. Yes, you read that right! Postpartum gas is a common, albeit uncomfortable, reality that comes with the new life you’ve brought into the world. But don’t worry, we’ve got you covered with some insights and tips to help you feel better.
Let’s break down why this happens and explore some simple postpartum bloating remedies to help you feel better.
8 Common Causes Of Postpartum Gas And Bloating
Identifying the root causes of postpartum gas and bloating is key to addressing these issues and finding relief during the early days of motherhood.
1. Hormonal Changes
During pregnancy, your body produces a lot of progesterone, which helps maintain the pregnancy but also relaxes the muscles in your digestive tract. This slows down digestion, leading to postpartum gas and bloating. After giving birth, your hormones are still adjusting, which can continue to affect your digestion. Another hormone, oxytocin, which helps with milk let-down and uterine contractions, can also influence the digestive tract, producing increased gas.
2. Dietary Habits
As a new mom, you might change your diet to support breastfeeding or postpartum recovery. Experts often recommend a diet rich in fiber like adding lots of vegetables or whole grains to promote healing and support overall postpartum health. However, sudden increases in fiber too quickly can be a cause of postpartum gas and bloating as your digestive system adjusts.
And those post-birth cravings? Many new moms crave comfort foods, like sweets or fried snacks. No matter how satisfying these cravings feel, they often bring along gas-producing ingredients! Foods like beans, cabbage, and carbonated beverages are common culprits.
Another thing that doesn’t help is the rushed eating habits! Due to new mom duties, you might rush and end up eating quickly or while talking. This can cause you to swallow extra air, which can induce bloating.
3. Changes in Gut Flora
Antibiotics administered during or after delivery can disrupt the balance of gut bacteria, bringing about digestive issues including gas after delivery. Plus, a swift change in diet or the inclusion of different foods, like dairy or spicy foods, can impact gut flora, causing gastrointestinal discomfort.
4. Constipation
The most common postpartum issue new moms face! Hormonal changes, pain medications, and reduced physical activity can give rise to constipation after childbirth. When you’re constipated, gas can build up in your intestines, causing bloating.
5. Physical Changes
Pregnancy involves significant physical stretching of the abdomen, resulting in lingering discomfort and after-delivery gas problems. Especially for moms who had a C-section, gas and bloating can be more pronounced. This is because the abdominal muscles and tissues are still healing from the surgery. Anesthesia and pain medications, along with the surgery itself, can slow down your digestive system. This results in gas buildup.
6. Stress and Fatigue
Does the new mom lifestyle give you emotional and physical stress? Diaper changes, feedings, endless laundry—you do a lot of multitasking and still find it difficult to balance things. And the result? Nothing but stress which contributes to postpartum gas and bloating.
Plus, there’s no fixed sleep schedule for a newborn, and so for a mom. Suddenly, it feels like sleeping is a luxury you can’t afford. Lack of sleep can affect your body’s ability to manage digestive processes efficiently, causing bloating.
7. Physical Inactivity
After childbirth, especially if you had a C-section, you might not be moving around much. All that you’ll do is rest and recover! This lack of physical activity can slow down digestion and contribute to gas.
8. Underlying Health Conditions
Some underlying health conditions may also be a contributing cause of postpartum gas and bloating, such as:
- Irritable Bowel Syndrome (IBS): A chronic condition that affects the large intestine and can cause gas and bloating.
- Celiac disease: An autoimmune disorder where ingesting gluten leads to inflammation in the small intestine.
- Lactose intolerance: Inability to digest lactose, a sugar found in milk and dairy products, causing postpartum gas and bloating.
- Gastroesophageal Reflux Disease (GERD): A digestive disorder where stomach acid frequently flows back into the esophagus, leading to gas and bloating.
8 Best Postpartum Gas And Bloating Remedies
Understanding these postpartum bloating remedies can enhance relief and improve overall comfort during the early weeks of recovery.
1. Adjust Your Dietary Habits
A postpartum diet is equally important as a pregnancy diet. Have you noticed that certain foods seem to make your bloating worse? Does eating beans lead to more discomfort, or do cabbage and carbonated drinks leave you feeling extra gassy? It’s essential to identify which foods trigger your postpartum symptoms and adjust your diet accordingly.
Don’t rush into a high-fiber diet all at once. Instead, introduce fiber gradually into your meals. Start with foods that are easier on the digestive system, like oats, bananas, and cooked vegetables. These options are less likely to cause gas. Observing how your body reacts to different foods can help you find a balance. Reintroduce potentially problematic foods slowly to see how they affect you.
2. Drink Plenty of Water
Staying hydrated is a simple but effective way to ease bloating and overall postpartum recovery. Aim for at least 8 glasses of water each day. Adequate hydration helps your digestive system function smoothly, which can reduce feelings of bloating and keep things moving along.
3. Abdominal Massage
Feeling gassy or uncomfortable? A gentle abdominal massage might be just what you need. Try using circular motions in the direction of your colon to help move gas through your digestive tract. It’s a simple technique that can be very soothing and effective in relieving bloating. If you’re unsure how to start, there are plenty of online guides and videos to show you the basics.
4. Stress Management
The stress of new mom duties can take a toll on your digestive system. Practice relaxation techniques such as deep breathing, meditation, or gentle stretching to help manage stress. Also, make sure you’re getting enough rest. If you’re feeling overwhelmed, don’t hesitate to ask for help from family or friends. A little downtime can go a long way in helping your digestive system and your overall well-being recover.
5. Change Your Eating Habits
Eating quickly or on the go can contribute to bloating by causing you to swallow extra air. Try to eat slowly and chew your food thoroughly. Opt for smaller, more frequent meals instead of three large ones. This approach can make digestion easier and help keep bloating in check.
6. Engage in Physical Activity
Light physical activity, such as walking, can stimulate your digestive system and alleviate gas. Postpartum yoga, including poses like the “wind-relieving pose,” is also beneficial. Gentle exercises, pelvic tilts, and stretches can help ease bloating and support your postpartum health. Always check with your healthcare provider before starting any new exercise routine to ensure it’s safe for you.
7. Consider Medications and Supplements
If you need additional relief, over-the-counter medications containing simethicone can help break down gas bubbles. Probiotics, found in supplements or yogurt, can also balance gut bacteria and improve digestion. These options can be particularly useful if you’re looking for a natural way to ease bloating.
8. Home Remedies That Work Wonders
For those who prefer natural remedies, herbal teas made from peppermint, ginger, or fennel seeds can be soothing for your digestive system. They help relieve after-delivery gas problems in a gentle, natural way. Applying a warm compress to your abdomen can also relax your muscles and reduce discomfort.
When To Consult A Healthcare Provider
Experiencing increased flatulence and bloating after giving birth is quite common, and for many new mothers, these symptoms improve on their own or with dietary adjustments. However, there are instances when it is crucial to seek medical advice. If you encounter any of the following symptoms or concerns, it’s important to consult a healthcare provider:
- Severe abdominal pain: Intense or persistent abdominal pain that doesn’t improve with typical remedies.
- Significant changes in bowel movements: Severe constipation or diarrhea that lasts for more than a few days.
- Persistent symptoms: Gas and bloating that don’t improve despite dietary changes and home remedies.
- Signs of infection: Symptoms such as fever, chills, or red and swollen areas in the abdomen.
- Unexplained weight loss: Losing weight unexpectedly along with bloating or other digestive symptoms.
- Nausea or vomiting: Ongoing nausea or vomiting that accompanies bloating and gas.
Final Thoughts
It’s normal to experience postpartum gas and bloating, but knowing what causes them and how to manage them can really help. Try out different remedies to see what works for you, and don’t hesitate to reach out to your healthcare provider if the symptoms persist. You’ve got a lot going on, so finding relief can make a big difference. Take care of yourself—you’ve got this!
