Pregnancy is magical — but let’s be honest, the bloating can be brutal!
“Why do I feel like I swallowed a balloon?” is something nearly every expecting mom asks, especially during the second and third trimesters.
This happens because rising progesterone slows digestion, your growing uterus presses on the intestines, and fluid shifts increase water retention. Research shows that up to 60–70% of pregnant women experience persistent abdominal bloating, gas, and constipation due to hormonal and gastrointestinal changes.
The good news? With the right foods, digestion can improve significantly — safely and naturally.
Below are 7 pregnancy-safe, science-backed foods that ease bloating, improve gut motility, and help you feel lighter.
1. Fennel Seeds (Saunf)
Why it helps:
Fennel seeds contain anethole, which relaxes the gastrointestinal tract, reduces spasms, and prevents gas buildup. Multiple studies support fennel’s antispasmodic and carminative effects.
How to Use:
✔ Chew 1 tsp roasted fennel seeds after meals
✔ Make fennel tea: boil 1 tsp fennel in 1.5 cups water, strain, sip warm
2. Ginger
Why: Ginger aids digestion, speeds up gastric emptying, and reduces bloating & nausea — a double win in pregnancy!
How to Use:
- Grate fresh ginger in hot water with lemon (morning tonic)
- Add to sabzi or daal tempering
3. Pumpkin
Pumpkin is low in starch and high in soluble fiber, which supports smooth digestion without fermenting excessively (which causes gas). Its potassium content helps reduce water retention and swelling.
How to Use:
✔ Steamed pumpkin with cumin and turmeric
✔ Pumpkin-ginger soup
4. Mint Leaves (Pudina)
Why: Known in Ayurveda for its soothing effect on the gut, mint helps expel trapped gas and supports bile flow. Additionally, mint also eases the feeling of nausea and vomiting.
How to Use:
- Add chopped mint to chutney or raita
- Boil with fennel for a cooling tea
5. Banana
Why: Pregnancy bloating often comes from water retention. Bananas are rich in potassium, which helps balance sodium levels and eliminate excess fluid. Their soluble fiber also aids bowel movement.
How to Use:
- Eat as a morning or evening snack
- Pair with soaked chia for a light snack
6. Curd (Homemade Yogurt)
Why: Natural probiotics promote healthy gut flora and reduce digestive discomfort. Choose unsweetened, homemade versions for best effect.
How to Use:
- With lunch (as raita or plain)
- With fruit as a mid-morning snack
7. Bottle Gourd (Lauki)
Why: Extremely light on the stomach, bottle gourd has cooling and hydrating effects and prevents constipation and bloating.
How to Use:
- Lauki dal
- Lauki-mint soup
🌼 The Role of Prenatal Gut Health in Reducing Bloating
Beyond individual foods, a mother’s overall gut microbiome plays a major role in how often she experiences bloating during pregnancy. As hormones shift — especially progesterone — the intestinal muscles slow down, and this affects beneficial gut bacteria as well. Studies show that pregnant women with a more diverse and balanced microbiome experience less constipation, reduced gas accumulation, and smoother digestion. Including probiotic-rich foods like homemade curd, kanji, fermented vegetables, whole grains, and adequate prebiotics (such as bananas, pumpkin, and bottle gourd) helps nourish this microbiome. This not only reduces bloating but also supports immunity for both mother and baby. A well-balanced gut is one of the simplest and most natural ways to ensure comfort throughout pregnancy.
✨ Additional Pregnancy Bloat-Relief Tips
💛 Chew slowly — digestion begins in the mouth
💛 Stay hydrated, but avoid chugging large amounts at once
💛 Walk 10–15 minutes after meals to stimulate digestion
💛 Do not suppress gas — it increases distension
💛 Limit carbonated drinks, fried foods & heavy dals if feeling gassy
If bloating becomes severe, painful, or unrelenting, always consult your OB-GYN to rule out issues like IBS, GERD, or food intolerances.
If you’d like a sample gut-friendly meal plan tailored for a 6th-month pregnant lady, feel free to CLICK HERE.
References:
- Li Z, Wu J, Song J, Wen Y. Ginger for treating nausea and vomiting: an overview of systematic reviews and meta-analyses. Int J Food Sci Nutr. 2024 Mar;75(2):122-133.
- Amzajerdi A, Keshavarz M, Montazeri A, Bekhradi R. Effect of mint aroma on nausea, vomiting and anxiety in pregnant women. J Family Med Prim Care. 2019 Aug 28;8(8):2597-2601.
Akanksha Sharma
Dr. Akanksha Sharma, Head Writer and creator of AtoZ of Pregnancy, is dedicated to empowering women, parents, and families through 360-degree knowledge. She and her team provide evidence-based advice to guide families through pregnancy, parenting and beyond.
