Bloating & Constipation After Pregnancy: Why It Happens and How to Find Relief

Your body just did something incredible—whether you had a vaginal birth, a C-section, or are navigating the early weeks of breastfeeding on very little sleep. With so much healing happening, it’s no wonder your digestion might feel a little out of balance.

Constipation, bloating, and that dreaded first postpartum poop are things few people talk about—but so many of us experience. The good news? They’re common, treatable, and nothing to be embarrassed about.

Constipation is one of the most reported digestive issues in pregnancy, affecting almost 1 in 3 women,and it’s common for this symptom to linger postpartum as well (1). Hormones like progesterone slow down your gut, iron supplements can be tough on the stomach, and the physical stress of giving birth can make things worse, especially if there is anesthesia involved. Studies show that about a quarter of women are still dealing with constipation three months after giving birth (1).

Two-thirds of women experience bloating in the first trimester due to the sudden rise in progesterone (2). Unfortunately, for many, bloating doesn’t necessarily go away postpartum either. In fact, up to 80% of new moms notice postpartum bloating (2). Hormonal shifts, slower digestion, fluid changes, and a recovering core can all contribute. Sometimes bloating even feels more obvious if you’re healing diastasis recti (ab separation).

Bloating is a part of why many new moms “still look pregnant” even after delivery. 

Your postpartum body needs a lot more protein—in fact, up to 60% more than before pregnancy—to repair tissue, replenish energy, and support milk production (1). Protein is the foundation for recovery: it helps your uterus contract back down, supports wound healing if you had a C-section or tearing, and fuels your milk supply with key amino acids.

Protein is the foundation for recovery: it helps your uterus contract back down, supports wound healing if you had a C-section or tearing, and fuels your milk supply with key amino acids.

But here’s the catch: protein can be harder to digest. Unlike simple carbs, protein requires multiple steps to be broken down. Your stomach releases hydrochloric acid and enzymes like pepsin to start the process, and then your pancreas has to chip in to finish the job in your small intestine. If your system is already slowed down from hormones, pain meds, or fatigue, this extra digestive workload can leave you feeling bloated or heavy after meals (2).

Certain protein sources can be especially challenging:

• Dairy proteins may cause gas if your body doesn’t fully break down lactose.
  
  

• Beans, lentils, and soy are nutrient-rich but also contain fermentable fibers that can increase gas when gut motility is sluggish.
  
  

• Protein powders—especially those with added gums, artificial sweeteners, or whey—sometimes exacerbate bloating.

That doesn’t mean you should cut protein—far from it. Instead, it highlights the need for digestive support so you can get the benefits of protein without the discomfort. Enzymes designed to break down protein and supportive herbs like ginger and fennel can ease this process, helping your body absorb nutrients more efficiently while reducing gas and bloating (3, 6, 7, 9).

Let’s be honest—the first poop after birth is the thing no one warns you about, and it can feel more intimidating than labor itself.

• If you had a C-section, your bowels may take longer to “wake up.” Trapped gas, abdominal tenderness, and pain medications (especially opioids) can all slow things down (3).
  
  

• With an epidural or anesthesia, gut motility often slows, which makes constipation and bloating more likely (4).
  
  

• If you had tearing, stitches, or an episiotomy, fear of pain can make you want to hold it in—but that just makes the cycle worse (5).

The truth is: that first bowel movement is a milestone in healing, and it usually goes better than we fear. Staying hydrated, walking gently, sipping warm drinks, and—if needed—using stool softeners recommended by your healthcare provider can all make it easier (3, 4, 5).

This is where a product like Bloat Baddie™ can be a game-changer. It’s designed with natural digestive support in mind, using ingredients that are gentle but effective for pregnancy and postpartum*:

• Fennel: Traditionally used for gas and bloating, fennel helps relax the digestive tract and reduce discomfort (6).
  
  

• Ginger: A time-tested remedy for nausea, ginger also helps move food through the stomach and intestines more smoothly (7).
  
  

• Bacillus coagulans: This probiotic strain has been shown in studies to reduce gas, bloating, and constipation while improving stool consistency (8).
  
  

• Digestive enzymes: Blends of enzymes have been clinically shown to reduce post-meal bloating (9).

Together, they support your body in doing what it’s already trying so hard to do: heal, nourish, and restore balance.

Supplements work best when paired with everyday practices:

• Hydrate: Water (or warm tea) helps soften stools.
  
  

• Move a little: Even slow walking can stimulate the bowels.
  
  

• Space your protein: Spread it across meals instead of loading up all at once.
  
  

• Choose fiber wisely: Go for gentle options like oatmeal, berries, or cooked veggies.
  
  

• Don’t fear the first poop: Your body is ready—and your provider can recommend safe stool softeners if you need them. Using a squatty potty or a stool for your feet can also help make this less intimidating. 

Constipation, bloating, and digestive discomfort are opportunities for you to turn inward and listen to your body.

• Constipation affects about one-third of women in pregnancy and often continues postpartum (1).
  
  

• Bloating is extremely common—both during pregnancy and after (2).
  
  

• Protein needs rise by up to 60%, which can challenge digestion.
  
  

• C-sections and epidurals can slow the bowels, making the first postpartum poop nerve-wracking but manageable (3, 4, 5).
  
  

• Gentle tools like Bloat Baddie—with fennel, ginger, enzymes, and probiotics—can help restore comfort (6–9).

Your body is still doing incredible things, even in the messy, bloated, constipated moments. Supporting digestion isn’t a luxury—it’s part of honoring the healing journey you’re already walking.

1. Turawa EB, Musekiwa A, Rohwer AC. Interventions for preventing postpartum constipation. Cochrane Database Syst Rev. 2020. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6492314/

2. Postpartum bloating information. PP Care USA.  https://ppcareusa.com/2025/08/11/postpartum-bloating/
   
   

3. Tommy’s NHS. What happens after a C-section? https://www.tommys.org/pregnancy-information/giving-birth/caesarean-section/what-happens-after-c-section

4. Self Magazine. 6 things no one tells you about C-section recovery. https://www.self.com/story/9-things-no-one-tells-you-about-c-section-recovery

5. Parents.com. Postpartum gas and bloating. https://www.parents.com/postpartum-gas-8651624

6. International Journal of Advances in Nursing Management. Effect of fennel on digestive symptoms.  https://ijanm.com/HTMLPaper.aspx?Journal=International+Journal+of+Advances+in+Nursing+Management%3BPID%3D2022-10-2-2
   
   

7. Lakhan SE, Ford CT, Tepper D. Zingiberaceae extracts for pain: a systematic review and meta-analysis. Nutr J. 2015 May 14;14:50. doi: 10.1186/s12937-015-0038-8. PMID: 25972154; PMCID: PMC4436156. https://pubmed.ncbi.nlm.nih.gov/25972154/

8. Majeed M, Nagabhushanam K, Paulose S, Arumugam S, Mundkur L. The effects of Bacillus coagulans MTCC 5856 on functional gas and bloating in adults: A randomized, double-blind, placebo-controlled study. Medicine (Baltimore). 2023 Mar 3;102(9):e33109. doi: 10.1097/MD.0000000000033109. PMID: 36862903; PMCID: PMC9982755. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9982755/

9. Martinsen TC, et al. A multi-digestive enzyme and herbal supplement reduces bloating. DovePress Nutrition & Dietary Supplements.  https://www.dovepress.com/a-multi-digestive-enzyme-and-herbal-dietary-supplement-reduces-bloatin-peer-reviewed-fulltext-article-NDS