Gas During Pregnancy: Totally Common, Totally Treatable

If you’re feeling… ahem… extra musical these days, you’re not alone. Gas (flatulence, bloating, belching, and all the lovely variations) is one of pregnancy’s most common—and least talked-about—symptoms. It’s not glamorous, but it is normal.

So why does pregnancy seem to turn your digestive tract into a wind instrument? And what can you actually do about it without feeling miserable? You definitely aren’t the only one experiencing this extra bit of windiness, so keep reading for our expert tips on how to support your body through all its musical changes. 

From the earliest weeks of pregnancy, progesterone begins to rise, relaxing smooth muscles throughout your body. This includes your digestive tract. That relaxation is helpful for your uterus but slows motility in your intestines, meaning food lingers longer. The longer food sits, the more time gut bacteria have to ferment it—which equals more gas (2–5).

As pregnancy progresses, the uterus expands, crowding your digestive organs and physically slowing down the movement of food and stool. This makes it easier for gas to build up and harder for it to move through comfortably (5).

Many moms try to eat more fiber, beans, whole grains, or vegetables during pregnancy (all healthy!), but these are also classic gas producers. Carbonated drinks and sugar alcohols (like sorbitol in sugar-free gum) add to the orchestra (6).

Up to one in three pregnant women experience constipation. Constipation can cause gas to get “trapped” and cause a feeling of extra discomfort (7).

Bottom line: Pregnancy changes digestion in ways that make gas almost inevitable. It’s not harmful, but it can definitely feel uncomfortable.

Most of the time, increased flatulence is completely benign (but possibly smelly). That said, gas can sometimes mask other issues. If you notice severe or persistent abdominal pain, fever, vomiting, blood in stool, or sudden changes in bowel habits, call your provider (6,8,14). 

Let’s be real: you probably want practical tips more than just reassurance that everybody toots. Here are tried-and-true strategies:

Eating quickly = swallowing more air. Smaller bites and thorough chewing reduce belching and give your body a head start on digestion (6).

Instead of three big meals, aim for five or six smaller ones. Lighter loads mean less fermentation and fewer “after-dinner concerts” (6).

Water softens stool and keeps everything moving, which helps prevent the constipation–gas combo (5,7). Warm teas or lemon water can be soothing, too. Avoid sugary juices, but fruit can be very hydrating and supportive to your digestive system.

A short 10-minute walk after meals helps gas and stool move through more comfortably (5). Affectionately known as a “fart walk”, this after-meal ritual can help support trapped gas and keep things moving. 

Gas is often personal. For some, beans are the culprit; for others, it’s broccoli or dairy. Keep a simple note of your triggers and adjust without over-restricting.

Here’s where it gets interesting. If your gas tends to flare after certain foods—like beans, lentils, crucifers, or protein-rich meals—enzyme supplements may help.

• A randomized, placebo-controlled crossover trial found that a multi-enzyme and herbal supplement reduced abdominal distension by 58% at 30 minutes and 68% at 90 minutes compared to placebo (10).
  
  

• In vitro digestion studies (using validated INFOGEST models that mimic human digestion) show that enzyme blends significantly improve macronutrient hydrolysis, meaning food gets broken down more efficiently and ferments less in the gut (11).

That said: these studies are in healthy adults, not pregnant women. So while the evidence is promising, it’s always best to discuss enzyme products with your provider.

You may already know ginger helps with pregnancy nausea (12). But ginger also stimulates gastric emptying, which can reduce upper-GI bloating and discomfort (13). That doesn’t mean ginger will eliminate gas entirely, but it may ease the pressure. Stick to moderate amounts and clear it with your care team.

Probiotics can support digestive regularity and help build good bacteria in the gut flora. Probiotics are live bacteria that are good for your gut. They help restore the natural balance of your microbiome, especially when it’s been thrown off by stress, antibiotics, or poor diet. Probiotics can be found in fermented foods like yogurt and sauerkraut, but for a more targeted approach, taking them in the form of a supplement can be key. 

Keep protein (you need it!). Don’t cut protein to avoid gas—your body needs more than ever during pregnancy. Just spread it out across meals to make it easier to digest, and consider taking a digestive enzyme before meals to support the breakdown of protein (5–7).

Low-FODMAP inspiration (without restriction). You don’t need to do a full elimination diet (not recommended in pregnancy). But swapping high-fermentation foods with gentler ones—like sourdough instead of white bread, zucchini instead of cauliflower, or ripe bananas instead of apples— can make a big difference (6).

Dairy check-in. If milk or ice cream leave you bloated, try lactose-free milk, hard cheeses, or yogurt. If needed, talk to your OB about lactase enzyme products (6).

Watch carbonation and sweeteners. Fizzy drinks, sparkling water, and sugar alcohols are sneaky gas-makers. Limiting them can help flatten the curve (6).

Iron strategy. Prenatal vitamins with iron can worsen constipation and gas. If that’s the case, ask your provider about alternatives and ways to support your body while still getting enough iron (7). You could also explore prenatals that feature a more gentle form of chelated iron, which can be generally less constipating than other forms of iron.

• Side-lying while resting: encourages better gas movement.

• Knees-to-chest, cat cows, or gentle pelvic tilts: can help release trapped gas (safe if comfortable).

• Short post-meal strolls: one of the simplest fixes—and it helps with energy, too.

Think of enzymes as supportive teammates for your digestive system’s microbia. If your biggest triggers are foods like beans or high-protein meals, an enzyme blend may help break them down more efficiently, resulting in less fermentation (and less gas).

The key is choosing a supplement with transparent labeling, clinical backing, and clean ingredients. Enzyme support can be a short-term tool while you adjust diet and routine; for others, it becomes a gentle long-term ally. The great thing about it is that it’s something you can use intuitively along all points in your journey.

Bloat Baddie™ is a targeted digestive enzyme designed for pregnant and new moms, plus anyone in need of a little digestive love. Bloat Baddie contains Bacillus coagulansto provide probiotic-powered support for gas and bloating, plus ginger and fennel to help calm an upset stomach and relax the gut.* It also features OPTIZIOME® P ³ HYDROLYZER® digestive enzymes to support protein breakdown and absorption, which is key to supporting the protein needs of pregnancy.* This clinically-backed digestive enzyme is friendly for even the gassiest mamas. 

Gas may not be the pregnancy glow you imagined, but it’s a natural side effect of your body’s brilliance. You’re growing life, shifting organs, adjusting hormones—it’s no wonder digestion is part of the shift.

The important thing to remember? You’re not powerless to the gas. With diet tweaks, hydration, safe supplements, and movement, you can reduce discomfort and feel more like yourself.

Pregnancy gas: common, normal, and absolutely treatable. And if you laugh (or toot) along the way—well, that’s just part of the journey.

1. ACOG. Changes During Pregnancy. https://www.acog.org/womens-health/infographics/changes-during-pregnancy
   
   

2. Mayo Clinic. Symptoms of pregnancy: What happens first.  https://www.mayoclinic.org/healthy-lifestyle/getting-pregnant/in-depth/symptoms-of-pregnancy/art-20043853
   
   

3. Lawson M, et al. Gastrointestinal transit time in human pregnancy. Am J Gastroenterol. 1985. https://pubmed.ncbi.nlm.nih.gov/4043680/
   
   

4. Wald A, et al. Effect of pregnancy on gastrointestinal transit. Dig Dis Sci. 1982. https://pubmed.ncbi.nlm.nih.gov/7140485/
   
   

5. Mayo Clinic. 1st trimester pregnancy: What to expect.  https://www.mayoclinic.org/healthy-lifestyle/pregnancy-week-by-week/in-depth/pregnancy/art-20047208
   
   

6. Mayo Clinic. Gas and gas pains: Symptoms & causes.  https://www.mayoclinic.org/diseases-conditions/gas-and-gas-pains/symptoms-causes/syc-20372709
   
   

7. Cleveland Clinic. Pregnancy Constipation: Pain, Causes, Treatments & Relief. https://my.clevelandclinic.org/health/diseases/21895-pregnancy-constipation
   
   

8. NHS. Simeticone: Pregnancy, breastfeeding and fertility.  https://www.nhs.uk/medicines/simeticone/pregnancy-breastfeeding-and-fertility-while-taking-simeticone/
   
   

9. StatPearls. Simethicone. https://www.ncbi.nlm.nih.gov/books/NBK555997/
   
   

10. Martin-Biggers J. A multi-digestive enzyme and herbal dietary supplement reduces bloating in healthy adults: randomized, placebo-controlled, crossover study. Nutr Diet Suppl. 2024.  https://www.dovepress.com/a-multi-digestive-enzyme-and-herbal-dietary-supplement-reduces-bloatin-peer-reviewed-fulltext-article-NDS
    
    

11. Rathi A, et al. In vitro simulated study of macronutrient digestion with a digestive enzyme supplement. Front Nutr. 2024;11:11066670.  https://pmc.ncbi.nlm.nih.gov/articles/PMC11066670/
    
    

12. ACOG. Morning Sickness: Nausea and Vomiting of Pregnancy. https://www.acog.org/womens-health/faqs/morning-sickness-nausea-and-vomiting-of-pregnancy
    
    

13. Hu ML, et al. Ginger on gastric motility & symptoms in functional dyspepsia. World J Gastroenterol. 2011.  https://pmc.ncbi.nlm.nih.gov/articles/PMC3016669/
    
    

14. Cleveland Clinic. Gas and Gas Pain. https://my.clevelandclinic.org/health/diseases/7314-gas-and-gas-pain