How to address postpartum bloating
After giving birth, many women expect their belly to gradually return to its pre-pregnancy shape. But for some, a swollen, bloated feeling lingers for weeks — sometimes even months. Postpartum bloating is common, and while it can feel uncomfortable or frustrating, it’s usually temporary and often a normal part of recovery. Understanding why it happens and how to manage it can help you feel more comfortable and reassured during this stage.
Why Postpartum Bloating Happens
Postpartum bloating can be caused by several factors, and often it’s a combination:
- Hormonal Changes
During pregnancy, high levels of progesterone relax your muscles, including those in the digestive tract, slowing down digestion. After birth, hormones shift rapidly, which can still affect your digestion for a while. - Fluid Retention
Your body naturally holds onto extra fluid during pregnancy, and after delivery, it slowly releases this through urine and sweat. Until that process is complete, you might feel puffy or bloated. - Gas and Digestive Sluggishness
Constipation is common after birth, whether due to pregnancy hormones, reduced movement, or pain relief medications. Gas can build up and cause bloating and discomfort. - C-section Recovery
After abdominal surgery, your intestines may take longer to resume normal function, leading to trapped gas and bloating. - Dietary Factors
Certain foods, especially gas-producing ones, can make bloating worse in the early weeks.
Ways to Relieve Postpartum Bloating
1. Stay Hydrated
Drinking enough water actually helps reduce bloating by flushing excess sodium and supporting digestion. Aim for small, frequent sips throughout the day, especially if you’re breastfeeding.
2. Eat Fiber-Rich Foods — Gradually
Whole grains, fruits, vegetables, and legumes help prevent constipation, but if you add too much fiber too quickly, it can worsen gas. Increase fiber intake gradually and pair it with adequate water.
3. Move Gently
Short walks or gentle stretching stimulate digestion and help release trapped gas. Even a few minutes of light movement after meals can make a difference.
4. Avoid Carbonated Drinks and Gas-Producing Foods (Temporarily)
Bubbles in fizzy drinks and certain foods like beans, cabbage, onions, and broccoli can contribute to bloating. You don’t have to cut them out forever — just reduce them while your digestion settles.
5. Use a Warm Compress
A warm water bottle or heat pack on your abdomen can relax muscles, relieve cramps, and help gas pass more comfortably.
6. Prioritise Posture
Slouching can compress your abdominal area, making bloating feel worse. Try to sit and stand with your spine gently lengthened, shoulders relaxed, and core lightly engaged.
7. Support Your Pelvic Floor and Core
Gentle breathing exercises, pelvic tilts, and early postpartum core activation can improve circulation and digestion. Always check with your healthcare provider before starting.
8. Manage Stress
Stress can slow digestion. Simple relaxation techniques like deep breathing, meditation, or even a quiet cup of tea can help.
When to Seek Medical Advice
While most postpartum bloating is harmless and resolves within a few weeks, contact your healthcare provider if you notice:
- Severe abdominal pain or swelling that isn’t improving
- Persistent constipation or inability to pass gas
- Fever, nausea, or vomiting
- Sudden, unexplained swelling in your legs, face, or hands
These could be signs of complications that need prompt attention.
Being Gentle With Yourself
Postpartum bloating can be an unwelcome reminder that your body is still in recovery mode. It’s important to remember that your digestive system, muscles, and organs are adjusting after months of pregnancy and the intensity of birth. This takes time.
By supporting your body with hydration, movement, and nourishing foods — and giving it patience — you’ll likely see steady improvement. And even though it might feel uncomfortable now, this stage is temporary. Your body has achieved something remarkable, and with care, it will find its balance again.