Okay, let’s be honest — early pregnancy is basically a roller coaster of surprises, and bloating is one of the less glamorous ones. (Nope, you’re not alone — we’ve all been there.) One minute you’re nibbling on a cracker, and the next, you’re wondering if your pants shrunk in the wash. Spoiler: they didn’t. 😂
Bloating happens thanks to those wild pregnancy hormones slowing down your digestion, mixed with your uterus starting to grow. The good news? You can totally manage it without going full drama queen or popping pills. I’m here to share all the tried-and-true natural bloating relief tips for early pregnancy — straight from one mama to another. Ready to beat the bloat? Let’s go!
1. Hydrate, Hydrate, Hydrate
Water is basically your bestie right now. When you drink enough, your digestive system flows better, flushing out extra sodium and reducing bloating.
Pro tip? Carry a giant water bottle and set reminders to sip, especially if you feel sluggish. I decorated mine with funny stickers to make hydration less boring — do it!
2. Eat Small, Frequent Meals
FYI, eating giant meals can leave you feeling like a blimp. Breaking your food into smaller, more frequent meals gives your body time to digest.
Think about:
- Mid-morning fruit snack
- Afternoon yogurt
- Light dinner
Trust me, your gut will thank you for the break.
3. Watch the Sodium
Salty chips? Ugh, I know. But sodium makes your body retain water, which equals major bloat.
Try fresh or lightly seasoned food instead. (IMO, you can still sprinkle a tiny bit of salt, just don’t go overboard.)
4. Choose Fiber-Rich Foods
Fiber keeps things, um, moving. 😉 Since constipation = even more bloating, adding fiber is key.
Easy options:
- Apples
- Whole grain bread
- Lentils
Oh, and slowly add fiber to avoid more gas. Been there, done that.
5. Walk It Out
Ever feel like a slow-motion elephant after eating? Get moving! Walking helps your digestion and stops your belly from feeling like a balloon animal.
- Aim for 10-15 minutes after meals
- Gentle strolls count
- Bonus: fresh air feels awesome
6. Wear Comfy Clothes
Tight jeans? Hard pass. They’ll make bloating feel even worse.
Pick leggings, flowy dresses, or joggers to give your belly some breathing room. Trust me, no one cares about your maternity leggings at the grocery store. 😉
7. Skip the Fizzy Drinks
Soda can make you way gassier — no thanks. Carbonation traps gas in your stomach, which feels like an overblown balloon.
Switch to flavored water or herbal tea instead. You can still keep things fun without the fizz.
8. Try Gentle Belly Massage
Ever tried a light circular belly massage? It’s a simple, relaxing way to encourage digestion.
- Use gentle pressure
- Move clockwise
- Add a tiny bit of coconut oil
It’s basically like a spa moment for your bump.
9. Rest When You Need It
Pregnancy takes so much energy. If you’re bloated, a bit of rest (preferably on your left side) can ease digestion.
I used to lie on the couch with a soft pillow under my belly and just chill. Total lifesaver.
10. Avoid Artificial Sweeteners
Some sugar-free foods contain sorbitol or xylitol, which can cause bloating. Check your labels — those “diet” treats might be the sneaky culprit.
Tip: If you crave sweets, go for natural fruit instead.
11. Sip Herbal Teas (Safely!)
Peppermint or ginger tea can calm your tummy — just clear it with your doctor first.
- Peppermint = gas relief
- Ginger = nausea + bloat helper
I loved ginger tea in early pregnancy because I was nauseated and bloated (lucky me, right?).
12. Slow Down When Eating
I know you’re hungry — but speed-eating means swallowing more air, which leads to (drumroll) bloating!
Chew slowly. Pause between bites. It feels silly, but it helps so much.
13. Stay Active Throughout the Day
If you work at a desk, stand up, stretch, or walk around every hour. Sitting all day = slow digestion, which equals bloat city.
Pro tip? Set a phone alarm to remind you. I called mine the “butt off chair” alarm. 😂
14. Watch the Dairy
Some mamas get more sensitive to dairy in pregnancy. If you notice more gas or bloating after milk or cheese, try cutting back for a few days and see if you feel better.
Not all dairy is evil, but your belly will tell you what it likes.
15. Keep a Food Journal
Food diaries aren’t just for diets. They help you notice which foods make your belly blow up.
Jot down:
- What you ate
- When you ate it
- How you felt after
It’s super simple but surprisingly eye-opening.
16. Try Probiotics
These good bacteria help keep your gut healthy. A yogurt with live cultures or a doctor-approved supplement can help balance digestion.
Check with your OB first if you’re going the supplement route, of course.
17. Stay Cool
Heat can make bloating worse (weird but true).
Keep cool with a fan, wear breathable fabrics, and stay in the shade when possible. It’s a small change, but it makes a difference.
18. Listen to Your Gut (Literally!)
If something feels off — pain, severe bloating, or weird digestion changes — always call your doctor.
Pregnancy bloating is normal, but trust your instincts if it seems extreme.
19. Distract Yourself
Sounds silly, but sometimes you need a mental break from thinking about your bloat.
- Watch a funny movie
- Call a friend
- Work on a hobby
Your brain deserves a break from pregnancy stress, too.
20. Remind Yourself It’s Temporary
Look, bloating is a pain. But it’s a sign your body is working hard to build that sweet little baby.
Every time you feel annoyed, remind yourself: this will pass. Soon you’ll trade the bloat for sweet baby snuggles, and that’s worth every burp and bubble. 🥰
Quick Bloating-Relief Cheat Sheet
- Drink water
- Walk after meals
- Wear comfy clothes
- Skip soda
- Snack smart
- Talk to your doc about herbs
Print it, stick it on your fridge, whatever works — just keep these handy!
My Early Pregnancy Bloating Fails
Oh, friend, let me share: once I thought eating a giant bean burrito was a good idea. I was basically a walking balloon all day — do not recommend!
Or the time I tried those “sugar-free” chocolates thinking they’d be a healthy treat? Worst. Gas. Ever. 🤦♀️
Learn from me, okay?
Final Thoughts: Breathe and Be Kind to Yourself
Pregnancy is messy, magical, and sometimes a bit…gassy. 😉 Give yourself some grace. Bloating is so common, and these simple natural tips can truly help you feel more like yourself again.
So sip your tea, slip into those comfy leggings, and remember: you’re growing an entire human. That’s seriously amazing. ❤️
Stay hydrated, stay gentle with yourself, and know you’ve totally got this.
Read More: 20 Tips for Staying Comfortable During Your Third Trimester
