Pregnancy gas

Gas during pregnancy is a frequent occurrence, which also means that gas during pregnancy is a common concern. During pregnancy, certain hormones and your growing baby crowding your belly can slow down your digestion and cause you to bloat, burp and pass gas. Digestion is the process of how your body breaks down food after you eat.

Most gas is caused by bacteria in the large intestine working to break down food that was not digested thoroughly by enzymes in the stomach. Gas is also related to constipation, so it should prove helpful to learn more about preventing constipation.

The typical person will pass gas approximately 18 times a day. The reason for this is that the average person produces up to 4 pints of gas daily.

For some, gas is the bloating feeling that is sometimes called indigestion. However, for most, it is the passing of gas. Gas is frequently referred to as “farting,” but professionally it is known as flatulence. Gas looks to escape the body; sometimes this is through flatulence, whereas other times it may be through belching or burping.

What causes gas during pregnancy?

The buildup of gas happens whether you are pregnant or not. However, you may discover more challenges with gas once you discover you are pregnant. One of the key contributing factors to experiencing more gas during pregnancy is the increased levels of progesterone. Progesterone is a hormone that causes the muscles throughout your body to relax.

Subsequently, your intestinal muscles relax more, which causes your digestion to slow down. The transient time through the intestine can increase by 30%. This allows gas to build up easier and creates bloating, burping and of course flatulence. Gas during pregnancy can also increase later in pregnancy when the enlarging uterus places pressure on your abdominal cavity.

This pressure can also slow digestion allowing gas to build up.

Unfortunately, the progesterone-induced muscle relaxation makes it harder to control the release of gas. Don’t be surprised if you ended up passing gas in an awkward situation creating a little embarrassment. Just laugh it off and blame it on the baby.

Gas in the small intestine or colon is typically caused by the digestion or fermentation of undigested food, such as plant fiber or certain sugars (carbohydrates), by bacteria found in the colon. Gas can also form when your digestive system doesn’t completely break down certain components in foods, such as gluten or the sugar in dairy products and fruit.

Other sources of intestinal gas may include:

• Food residue in your colon
• A change in the bacteria in the small intestine
• Poor absorption of carbohydrates, which can upset the balance of helpful bacteria in your digestive system
• Constipation, since the longer food waste remains in your colon, the more time it has to ferment
• A digestive disorder, such as lactose or fructose intolerance or Celiac disease.

Gas during pregnancy prevention

It is pretty much impossible to prevent gas during pregnancy. However, there are steps you can take to manage the gas you experience. Your primary objective is making it happen less often. Certain foods can be triggers for experiencing gas during pregnancy.

If gas is really bothering you, you may want to start a diary tracking the food you eat daily. This can help you identify the foods that cause more gas for you.

Suspicious foods that frequently create gas include beans, peas, and whole grains. Unfortunately, there are other healthy foods that can be the cause of your gas. These include broccoli, asparagus, cabbage, and Brussels sprouts. The best course of action is to track your diet and make any associations between increased gas and what you eat. Increased gas is triggered by different foods for different people.

Here’s what you can do to help reduce or prevent excess gas during pregnancy:

• Eliminate certain foods. Try removing one food at a time to see if your gas improves.
  • Common gas-causing offenders include beans, peas, lentils, cabbage, onions, broccoli, cauliflower, whole-grain foods, mushrooms, certain fruits, and beer and other carbonated (bubbly) drinks like soda.
  • Don’t eat foods that cause gas, like fried or fatty foods, and dairy products, like milk and cheese.
• Avoid or reduce carbohydrate drinks
• Avoid fatty fried foods. Fat slows digestion, giving food more time to ferment.
• Drink from a glass without using a straw
• Focus on smaller meals throughout the day
• Do something active every day. Exercise, which will help stimulate digestion. Talk to your doctor about safe activities to do during pregnancy.
• Avoid tight clothing around your waist
• Limit or avoid artificial sweeteners
• Drink plenty of water, which will help prevent constipation
• Eat slowly and chew thoroughly. Chewing your food thoroughly is one of the best ways to reduce gas.
• Read labels. If dairy products seem to be a problem, you may have some degree of lactose intolerance. Pay attention to what you eat and try low-lactose or lactose-free varieties. Certain indigestible carbohydrates found in sugar-free foods (sorbitol, mannitol and xylitol) also may result in increased gas.
• Temporarily cut back on high-fiber foods. Fiber has many benefits, but many high-fiber foods are also great gas producers. After a break, slowly add fiber back to your diet.
• Try an over-the-counter remedy. Some products such as Lactaid or Dairy Ease can help digest lactose. Products containing simethicone (Gas-X, Mylanta Gas) haven’t been proved to be helpful, but many people feel that these products work. Products such as Beano may decrease the gas produced during the breakdown of certain types of beans.

It is important you don’t eliminate everything from your diet that may increase your gas. It is more essential to make sure that you are getting the nutrients you and your baby need for healthy development.

There are no concerns for your baby when it comes to gas during pregnancy. You may not like burping or passing gas, but your baby doesn’t care one bit. As noted above, the most important thing is to eat the foods necessary for providing your baby with the nutrients he/she needs as they grow.

Food and drinks to avoid while pregnant

Most foods are safe; however, there are certain foods to avoid when pregnant.

There is NO amount of alcohol consumption that is known to be safe during pregnancy, and therefore alcohol should be avoided during pregnancy. Prenatal exposure to alcohol can interfere with the healthy development of the baby. Depending on the amount, timing, and pattern of use, alcohol consumption during pregnancy can lead to Fetal Alcohol Syndrome or other developmental disorders.

If you consumed alcohol before you knew you were pregnant, stop drinking now. You should continue to avoid alcohol during breastfeeding. Exposure of alcohol to an infant poses harmful risks, and alcohol does reach the baby during breastfeeding.

Also, check with your doctor before you take any vitamins or herbal products. Some of these can be harmful to the developing fetus.

And although many doctors feel that one or two 6- to 8-ounce cups per day of coffee, tea, or soda with caffeine won’t harm your baby, it’s probably wise to avoid caffeine altogether if you can. As a general rule, caffeine should be limited to fewer than 200 mg per day during pregnancy. High caffeine consumption has been linked to an increased risk of miscarriage and other problems, so limit your intake or switch to decaffeinated products.

When you’re pregnant, it’s also important to avoid food-borne illnesses, such as listeriosis and toxoplasmosis, which can be life threatening to an unborn baby and may cause birth defects or miscarriage.

Foods to steer clear of include:

• Soft, unpasteurized cheeses (often advertised as “fresh”) such as feta, goat, Brie, Camembert, and blue cheese. Soft cheeses including imported soft cheeses may contain listeria. You would need to avoid soft cheeses such as Brie, Camembert, Roquefort, Feta, Gorgonzola, and Mexican style cheeses that include Queso Blanco and Queso Fresco unless they clearly state that they are made from pasteurized milk. All soft non-imported cheeses made with pasteurized milk are safe to eat.
• Unpasteurized milk, juices, and apple cider. Unpasteurized milk may contain listeria. Make sure that any milk you drink is pasteurized.
• Raw eggs or foods containing raw eggs, including mousse and tiramisu. Raw eggs or any foods that contain raw eggs should be avoided because of the potential exposure to salmonella. Some homemade Caesar dressings, mayonnaise, homemade ice cream or custards, and Hollandaise sauces may be made with raw eggs. If the recipe is cooked at some point, this will reduce the exposure to salmonella. Commercially manufactured ice cream, dressings, and eggnog is made with pasteurized eggs and do not increase the risk of salmonella. Restaurants should be using pasteurized eggs in any recipe that is made with raw eggs, such as Hollandaise sauce or dressings.
• Raw or undercooked meats, fish, or shellfish. Uncooked seafood and rare or undercooked beef or poultry should be avoided during pregnancy because of the risk of contamination with coliform bacteria, toxoplasmosis, and salmonella.
• Pate. Refrigerated pate or meat spreads should be avoided because they may contain the bacteria listeria. Canned pate or shelf-safe meat spreads can be eaten.
• Raw shellfish. The majority of seafood-borne illness is caused by undercooked shellfish, which include oysters, clams, and mussels. Cooking helps prevent some types of infection, but it does not prevent the algae-related infections that are associated with red tides. Raw shellfish pose a concern for everybody, and they should be avoided altogether during pregnancy.
• Processed meats such as hot dogs and deli meats (these should be thoroughly cooked). Deli meats have been known to be contaminated with listeria, which can cause miscarriage. Listeria has the ability to cross the placenta and may infect the baby, which could lead to infection or blood poisoning and may be life-threatening. If you are pregnant and you are considering eating deli meats, make certain that you reheat the meat until it is steaming.
• Fish that are high in mercury, including shark, swordfish, king mackerel, marlin, orange roughy, tuna steak (bigeye or ahi), and tilefish. Mercury consumed during pregnancy has been linked to developmental delays and brain damage. A sample of these types of fish includes shark, swordfish, king mackerel, and tilefish. Canned, chunk light tuna generally has a lower amount of mercury than other tuna, but still should only be eaten in moderation.
• Smoked seafood. Refrigerated, smoked seafood often labeled as lox, nova style, kippered, or jerky should be avoided because it could be contaminated with listeria. (These are safe to eat when they are in an ingredient in a meal that has been cooked, like a casserole.) This type of fish is often found in the deli section of your grocery store. Canned or shelf-safe smoked seafood is usually fine to eat.
• Fish exposed to Industrial Pollutants. Avoid fish from contaminated lakes and rivers that may be exposed to high levels of polychlorinated biphenyls. This is primarily for those who fish in local lakes and streams. These fish include bluefish, striped bass, salmon, pike, trout, and walleye. Contact the local health department or the Environmental Protection Agency to determine which fish are safe to eat in your area. Remember, this is regarding fish caught in local waters and not fish from your local grocery store.
• Unwashed vegetables. Vegetables are safe, and a necessary part of a balanced diet. However, it is essential to make sure they are washed to avoid potential exposure to toxoplasmosis. Toxoplasmosis may contaminate the soil where the vegetables were grown.

If you’ve eaten these foods at some point during your pregnancy, try not to worry too much about it now; just avoid them for the remainder of the pregnancy. If you’re really concerned, talk to your doctor.

Figure 1. Advice about eating fish for pregnant women

Nutrition for expectant moms

Eating well-balanced meals is important at all times, but it is even more so when you are pregnant. There are essential nutrients, vitamins, and minerals that your developing baby needs.

Scientists know that your diet can affect your baby’s health — even before you become pregnant. For example, research shows that folic acid helps prevent neural tube defects (including spina bifida) during the earliest stages of fetal development. So it’s important to get plenty of it before you become pregnant and during the early weeks of your pregnancy.

Doctors encourage women to take folic acid supplements before and throughout pregnancy (especially for the first 28 days). Be sure to ask your doctor about folic acid if you’re considering becoming pregnant.

Calcium is another important nutrient. Because your growing baby’s calcium demands are high, you should increase your calcium consumption to prevent a loss of calcium from your own bones. Your doctor will also likely prescribe prenatal vitamins for you, which contain some extra calcium.

Your best food sources of calcium are milk and other dairy products. However, if you have lactose intolerance or dislike milk and milk products, ask your doctor about a calcium supplement. (Signs of lactose intolerance include diarrhea, bloating, or gas after eating milk or milk products. Taking a lactase capsule or pill or using lactose-free milk products may help.) Other calcium-rich foods include sardines or salmon with bones, tofu, broccoli, spinach, and calcium-fortified juices and foods.

Doctors don’t usually recommend starting a strict vegan diet when you become pregnant. However, if you already follow a vegan or vegetarian diet, you can continue to do so during your pregnancy — but do it carefully. Be sure your doctor knows about your diet. It’s challenging to get the nutrition you need if you don’t eat fish and chicken, or milk, cheese, or eggs. You’ll likely need supplemental protein and may also need to take vitamin B12 and D supplements.

To ensure that you and your baby receive adequate nutrition, consult a registered dietitian for help with planning meals.

Here are some of the most common nutrients you need and the foods that contain them: