Postpartum Bloating: Why It Happens & How to Support Digestion

If you’re postpartum and feeling bloated, puffy, gassy, or like your stomach just isn’t getting the memo that pregnancy is over, take a breath. You’re not broken. You’re not doing anything wrong. And no, your body didn’t “forget” how digestion works.

Postpartum bloating is incredibly common, wildly under-discussed, and often misunderstood. One day you’re marveling at your baby, and the next you’re wondering why your jeans feel tighter than they did at nine months pregnant. 

Let’s break down why postpartum bloating happens, what’s actually going on inside your body, and how to gently support digestion during this season, without extremes, shame, or unrealistic expectations.

Your body just grew and delivered a human. That alone is enough to throw digestion off for a while. But postpartum bloating isn’t caused by just one thing; it’s usually a combo of hormonal shifts, physical changes, slowed digestion, and lifestyle factors that come with caring for a newborn.

And the timeline? It’s different for everyone. Some women feel relief within weeks, others take months. Both are normal.

1. Hormones Are Doing the Most

During pregnancy, progesterone levels are sky-high. Progesterone relaxes smooth muscle, including the muscles of the digestive tract, which slows digestion and can lead to gas and bloating. (1)

After delivery, hormone levels don’t just snap back overnight. Estrogen and progesterone drop rapidly, while prolactin rises (especially if you’re breastfeeding). This hormonal rollercoaster can disrupt gut motility and fluid balance, making bloating more likely. (2)

Translation: your gut is adjusting to a whole new hormonal environment.

2. Your Core & Pelvic Floor Are Recovering

Pregnancy stretches the abdominal muscles and connective tissue (hello, diastasis recti). When those muscles are weakened, they don’t support digestion as efficiently, which can make bloating feel more noticeable or uncomfortable. (3)

Plus, the pelvic floor plays a role in bowel movements. If it’s tight, weak, or healing from birth trauma, gas and stool may not move through as smoothly.

3. Slower Digestion 

Sleep deprivation and stress aren’t just hard emotionally; they directly impact digestion.

Chronic stress activates the sympathetic nervous system (“fight or flight”), which slows digestion. (4) Add irregular meals, eating quickly, or skipping meals entirely, and your gut doesn’t get the consistent signals it needs to function optimally.

And let’s be honest: postpartum meals often look like half-eaten snacks, reheated coffee, and whatever you can eat one-handed.

4. Changes in the Gut Microbiome

Pregnancy and delivery can alter the gut microbiome, the community of bacteria that helps digest food, regulate inflammation, and manage gas production. (5)

Antibiotics during labor, C-sections, and postpartum medications can further shift gut bacteria, sometimes leading to increased bloating or sensitivity to foods that were never an issue.

5. Constipation Is Sneakier Than You Think

Postpartum constipation is extremely common and can absolutely contribute to bloating. 

Causes include:

• Pain medications

• Iron supplementation

• Dehydration

• Reduced mobility

• Fear of pushing after delivery

Even mild constipation can trap gas in the intestines, making your belly feel distended and uncomfortable.

This doesn’t mean you need to cut these out forever, but during early postpartum, some foods may be harder to digest:

• Large amounts of raw vegetables

• Carbonated drinks

• High-fat, fried foods

• Very high-fiber foods introduced too quickly

• Sugar alcohols (found in some “diet” foods)

Gentle digestion is the goal, not restriction.

1. Eat Warm, Easy-to-Digest Meals

Warm foods like soups, stews, oatmeal, and roasted vegetables are often easier on digestion than cold or raw foods, especially early postpartum. 

Think nourishment, not perfection.

2. Hydration (Yes, It Matters More Than You Think)

Dehydration can slow digestion and worsen constipation. Aim for consistent hydration throughout the day, especially if you’re breastfeeding.

Pro tip: sipping regularly is often easier than chugging.

3. Gentle Fiber Support

Fiber is essential for digestion, but too much too fast can backfire. Gradually increasing fiber intake, especially soluble fiber, can support bowel regularity without worsening gas or bloating. (6)

Soluble fibers feed beneficial gut bacteria and help stools move more smoothly.

4. Digestive Enzymes Can Help

Digestive enzymes help break down proteins, fats, and carbohydrates more efficiently, which may reduce gas and bloating after meals. (7)

This can be especially helpful if digestion feels sluggish or meals suddenly cause discomfort.

5. Support Your Gut, Not Just Your Belly

Ingredients like ginger and fennel have been shown to support digestion and reduce bloating by relaxing the digestive tract and helping gas move through. 

Postpartum digestion doesn’t need a “detox.” It needs support.

Bloat Baddie™ is formulated to help ease occasional bloating, gas, and digestive discomfort with a thoughtful blend of digestive enzymes and gut-friendly ingredients, without harsh laxatives or extreme approaches.*

It’s designed to work with your body as it heals, not push it before it’s ready. Whether bloating shows up after meals or just feels like a constant companion postpartum, gentle digestive support can make a noticeable difference over time.

While postpartum bloating is common, reach out to a provider if you experience:

• Severe or worsening abdominal pain

• Persistent constipation lasting weeks

• Blood in stool

• Unexplained weight loss

• Symptoms that interfere with daily life

You deserve support and answers.

If your belly still looks pregnant.
If your jeans don’t fit.
If digestion feels off months later.

You’re not behind. You’re healing.

Postpartum recovery isn’t linear, and digestion is often one of the last systems to fully recalibrate. Supporting your gut with patience, nourishment, and gentle tools can go a long way, and you’re allowed to take up space while your body figures it out.

You’re doing something incredibly hard. And you’re doing it well.

1. Wald A, et al. Effect of pregnancy on gastrointestinal transit. Dig Dis Sci. 1982 Nov;27(11):1015-8.

2. Chauhan G, Tadi P. Physiology, Postpartum Changes. [Updated 2022 Nov 14]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan-.

3. Benjamin DR, et al. Relationship between diastasis of the rectus abdominis muscle (DRAM) and musculoskeletal dysfunctions, pain and quality of life: a systematic review. Physiotherapy. 2019 Mar;105(1):24-34.

4. Konturek PC, et al. Stress and the gut: Pathophysiology, clinical consequences, diagnostic approach and treatment options. Journal of Physiology and Pharmacology. 2011;62(6):591–599.

5. Koren O,et al. Host remodeling of the gut microbiome and metabolic changes during pregnancy. Cell. 2012 Aug 3;150(3):470-80.

6. Slavin JL. Dietary fiber and body weight. Nutrition. 2005;21(3):411–418.

7. Ianiro G, et al. Digestive Enzyme Supplementation in Gastrointestinal Diseases. Curr Drug Metab. 2016;17(2):187-93.