Pregnancy is beautiful, 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 at some point.
As hormones shift and digestion slows, bloating becomes common – especially in the second and third trimesters. But worry not! Here are 7 gut-friendly foods to ease the bloat, boost digestion, and keep you feeling lighter – all backed by science and easy to include in your daily diet.
1. Fennel Seeds (Saunf)
Why: Fennel contains anethole, a compound that relaxes the GI tract and helps relieve gas and bloating.
How to Use:
- Chew 1 tsp roasted fennel seeds after meals
- Or make a simple fennel tea: boil 1 tsp fennel seeds in 1.5 cups water, strain, and 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
Why: It’s high in fiber and low in starch, which means easier digestion and less gas build-up.
How to Use:
- Steamed pumpkin with cumin and turmeric
- Pumpkin soup with ginger and black pepper
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: Rich in potassium, bananas help balance sodium levels and reduce water retention and belly bloat.
How to Use:
- Add to smoothies
- 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
Final Tips 🌟
- Chew your food slowly — digestion begins in the mouth.
- Hydrate through the day, but avoid gulping down large volumes in one go.
- Include short walks after meals to support digestion.
If bloating is severe or constant, always check in with your healthcare provider to rule out underlying issues.
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.
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