Postpartum Gas: Remedies for Relief

Nobody puts “gas” on the baby shower registryyet here we are. If you’re dealing with
bloating, gurgling, or sharp “is this my appendix?” cramps after giving birth, you’re in very
good company. Postpartum gas is common, usually temporary, and (annoyingly) fueled by a perfect storm:
hormonal changes, slowed digestion, constipation, reduced activity, andif you had a C-sectionyour body
recovering from abdominal surgery.

The good news: most postpartum gas responds well to simple, safe strategies. Below you’ll find
practical, evidence-based ways to get relief, plus a few “real life” examples so you can stop wondering
whether you’re the only one whose stomach is auditioning for a percussion section at 3 a.m.

Why Postpartum Gas Happens (and Why It Can Feel So Intense)

1) Digestion slows down, then tries to reboot

Pregnancy hormones can slow gastrointestinal movement. After delivery, your hormones shift again,
and your digestive system has to find its rhythm. That transition can mean more bloating and gasespecially
if constipation is also in the mix.

2) Constipation is the gas “multiplier”

When stool sits longer in the intestines, it can increase fermentation (hello, gas), and it can trap
gas behind it (double hello). Postpartum constipation is common for a bunch of reasons: dehydration,
less movement, iron supplements, pain medications (especially opioids), and fear of the first bowel movement
after stitches or hemorrhoids.

3) C-section recovery adds extra reasons for gas pain

After a cesarean birth, anesthesia and surgery can temporarily reduce bowel movement (peristalsis),
and air can be introduced into the abdominal area during surgery. As the intestinal tract “wakes up,”
gas can feel sharper and more uncomfortableoften peaking in the first few days.

4) Swallowed air and “new parent habits”

Eating quickly, talking while eating, using straws, chewing gum nonstop, or chugging fizzy drinks
can increase swallowed air. Add sleep deprivation and one-handed meals, and your digestive system is basically
doing hard mode.

5) Pelvic floor and core changes can affect how gas feels

After pregnancy and birth, your abdominal wall and pelvic floor may be stretched or sore. That can make
pressure sensations more noticeable, and it can also affect your ability to “hold in” gas (which is both
hilarious and tragic, depending on who’s in the room).

What’s Normal vs. When to Call Your Doctor

Common postpartum gas symptoms include:

• Bloating or a “puffy” abdomen
• Crampy, shifting discomfort that improves after passing gas or having a bowel movement
• More gurgling, belching, or flatulence than usual
• Mild constipation or irregular bowel habits

Call your healthcare provider promptly (or seek urgent care) if you have:

• Severe or worsening abdominal pain that doesn’t improve with rest, passing gas, or a bowel movement
• Fever, persistent vomiting, or inability to keep fluids down
• Swollen, very distended abdomen with no gas or stool passing
• Blood in stool, black/tarry stools, or significant rectal bleeding
• Shortness of breath, chest pain, or leg swelling/pain (not “gas,” and needs evaluation)

Trust your instincts. Postpartum recovery has a wide “normal” range, but you should never feel like you
have to tough out red-flag symptoms just because you recently had a baby.

Fast Relief: What to Do When Gas Pain Hits Right Now

Take a gentle walk (even if it’s just to the mailbox and back)

Movement helps your intestines move. If you’re able (and your clinician has cleared you for it),
slow walking is one of the quickest ways to reduce trapped gasespecially after a C-section.
Think “stroll,” not “power walk.”

Try positional relief

Different positions can help gas travel through and out. Options many postpartum people find helpful:

• Left-side lying with knees slightly bent
• Knees-to-chest (only if comfortable and safe for your incision/stitches)
• Supported “child’s pose” using pillows (skip if it pulls on your abdomen)
• Hands-and-knees rocking (a gentle “cat-cow” motion can help)

Warmth for muscle relaxation

A warm shower, warm compress, or heating pad on a low setting can relax abdominal muscles and make cramping
more tolerable. Keep heat away from incisions unless your clinician says it’s okay.

Abdominal massage (gentle, not aggressive)

Light clockwise massage can encourage intestinal movement. Use a soft touchyour goal is “coax,” not “knead dough.”
If you had a C-section, avoid direct pressure on the incision area.

Use the bathroom “on schedule,” not only when it’s urgent

Postpartum life can make you ignore your body’s cues (because baby). But delaying bowel movements can worsen constipation
and trap more gas. If you can, try a short, relaxed bathroom sit after meals.

Daily Prevention That Actually Works (Without Turning Meals Into a Science Fair)

Hydration: the unglamorous hero

Fluids help soften stool and support digestion. If you’re breastfeeding, your fluid needs may feel higher.
Aim for steady sipping rather than chugging (chugging can add swallowed air).

Easy hydration hacks:

• Keep a water bottle where you feed the baby
• Add lemon or fruit if plain water feels boring
• Warm liquids in the morning can help some people feel “unstuck”

Fiberslowly

Fiber helps stool move along, but increasing it too quickly can cause more gas and bloating. Build up gradually.
Helpful options include oats, berries, pears, prunes, lentils, and whole grainspaired with enough water.

Gentle movement beats “bed-to-couch living”

You don’t need a workout plan; you need circulation and intestinal motion. A few short walks a day can help prevent both gas
and constipation. If you had a C-section, follow your recovery instructions and keep it slow.

Eat like a human, not like a raccoon in a hurry

Postpartum meals often become “whatever can be eaten one-handed.” Try to reduce swallowed air by:

• Chewing slowly
• Skipping straws if they make you gulp air
• Limiting carbonated drinks when gas is flaring
• Taking smaller meals/snacks more often

Medication and Supplement Options (Breastfeeding-Friendly Notes Included)

Always check with your healthcare providerespecially if you had a complicated delivery, significant tearing,
a C-section, or you’re taking other medications.

Simethicone for gas pressure and bloating

Simethicone is an over-the-counter anti-gas medicine that helps break up gas bubbles, which can reduce the feeling of pressure
and bloating. It isn’t absorbed orally in meaningful amounts, and reputable lactation references generally consider it compatible
with breastfeeding because it’s not expected to transfer into breast milk.

Stool softeners and gentle laxatives (when constipation is driving the gas)

If you’re straining, uncomfortable, or delaying bowel movements out of fear, talk to your clinician. Postpartum care guidance
often includes discussing stool softeners or laxatives when needed. In clinical practice, options like docusate may be used,
and many guidelines consider osmotic laxatives (such as polyethylene glycol) as effective first-line choices for constipation.

Important: Don’t start stimulant laxatives “just to see what happens.” Postpartum bodies are already doing a lot.
Your clinician can help you choose an option that fits your delivery and medical history.

Probiotics: maybe helpful, not magic

Some people find probiotics helpful for bloating, while others notice no difference. If you want to try them, choose a reputable brand
and give it at least a couple of weeks. If you have a compromised immune system or significant medical issues, ask your clinician first.

C-Section Gas Pain: A Specific Mini-Game With Specific Strategies

Walk early and often (tiny walks count)

Hospitals commonly encourage getting up and moving as soon as it’s safe after surgery, partly because it helps bowel function return and can ease gas pains.
At home, aim for frequent short walks: to the kitchen, down the hallway, out to the porchwhatever fits your energy and safety.

Consider sugar-free gum (ask your clinician first)

Chewing gum has been studied as a simple way to stimulate intestinal activity after cesarean delivery and may help some people regain bowel function sooner.
If your clinician approves, it can be a low-effort optionjust don’t treat it like an all-day jaw workout.

Support your incision when you cough, laugh, or try to pass gas

Holding a pillow gently against your abdomen (“splinting”) can reduce discomfort when your core engages. This won’t remove gas by itself,
but it can make the whole process less painful.

Know the red flags

After abdominal surgery, inability to pass gas along with increasing distention, severe pain, or vomiting can signal a problem that needs medical assessment.
If something feels off, call your care team.

A Simple 3-Day Postpartum Gas Relief Plan

Day 1: Calm the pressure

• Two to four short walks (5–10 minutes each, or less if needed)
• Warm shower or compress once or twice
• Eat easy-to-digest foods (soups, oatmeal, yogurt, bananas, rice) and avoid carbonated drinks
• If approved, try simethicone for uncomfortable gas pressure

Day 2: Address constipation (if present)

• Add gentle fiber: oats + berries, chia in yogurt, prunes, or lentil soup
• Increase fluids alongside fiber
• Ask your clinician about stool softeners or an osmotic laxative if you’re straining
• Use a footstool in the bathroom to support a more natural posture

Day 3: Reduce triggers and build consistency

• Keep the mini-walk routine
• Eat slowly and avoid “air gulping” habits
• Track obvious triggers (e.g., carbonated drinks, very greasy meals)
• Prioritize rest (sleep deprivation can make everything feel worse)

Experiences: What Postpartum Gas Really Looks Like (and What Helped)

Since postpartum gas is rarely discussed in polite company, many new parents assume something is wrong when it shows up.
In reality, the experience is often less “medical mystery” and more “my body is rebooting with loud startup sounds.”
Here are a few common, real-world patterns people describeplus the strategies that tend to help.

The “I’m scared to poop” phase. This one is incredibly common, especially if you have stitches, hemorrhoids,
or soreness that makes you tense up. People often describe a cycle: fear leads to holding it in, holding it in leads to constipation,
constipation leads to trapped gas, and trapped gas leads to cramps that feel way more dramatic than the situation deserves.
The turning point is usually something unglamorous but effective: more water, a gentle stool softener recommended by a clinician,
and permission to take your time in the bathroom. Many find that supporting their perineum with a clean pad or tissue (gentle support,
not pressure), using a footstool, and exhaling slowly helps the pelvic floor relax. Once that first bowel movement happens, gas often improves quickly.

The C-section “my guts are waking up and they’re mad about it” stage. After surgery, gas pain can feel sharp,
and it can radiate across the abdomen in a way that makes people worry something is seriously wrong. A frequent description is:
“I felt fine lying down, then I stood up and it felt like my stomach was full of angry balloons.” What helps most consistently is
gentle walkingtiny, frequent walks instead of one big pushplus heat (if approved), and staying ahead of constipation.
Some people swear the first real relief came after a slow hallway walk followed by a quiet moment where they finally passed gas
(a moment that deserves the same applause as a baby’s first steps, honestly).

The “one-handed meals” problem. New parents often inhale food between feedings, and the combination of fast eating,
stress, and odd feeding positions can mean more swallowed air. People commonly notice that gas is worse on days they lived on protein bars,
carbonated drinks, or rushed bites over the sink. Small tweaks help: sitting down to eat when possible, chewing more slowly,
choosing warm, easy-to-digest foods, and skipping straws or fizzy drinks during flare-ups. It’s not about eating “perfectly”it’s about
reducing the most obvious triggers so your body can settle.

The “I can’t control this the way I used to” surprise. Even when digestion improves, some people notice they can’t
hold gas as easily postpartum. That can be embarrassing, but it’s also a common pelvic floor/core recovery issue.
Many find that it improves over time, especially as swelling goes down and strength returns. If it persists or comes with stool leakage,
pelvic floor physical therapy can be a game-changer. A lot of parents describe pelvic floor PT as the moment they realized recovery isn’t just
“wait it out”it’s rehabilitation, like any other major physical event.

The “it comes in waves” pattern. Postpartum gas often isn’t constant. It flares when you’re dehydrated,
constipated, eating too fast, or not moving muchand then it eases when you get a little routine back. Many parents say the most
effective mindset shift was treating gas relief like brushing teeth: small daily habits, not a one-time miracle cure.
Water within reach, a short walk, slow meals, and quick action on constipation usually beat suffering in silence (or blaming the baby).

Wrap-Up: Relief Is Real (and You’re Not Weird)

Postpartum gas can be uncomfortable, surprising, and occasionally comedic in the least convenient moments. Most of the time,
it improves as digestion normalizes, activity increases, and constipation resolves. Start with the basicswalk gently, hydrate,
add fiber slowly, and consider breastfeeding-compatible options like simethicone if your clinician agrees. And if you notice warning signs,
reach out to your care team. You deserve comfort while you’re doing the hardest job on the planet: recovering and caring for a new human.