When a person becomes pregnant, they often begin to scrutinize every dietary choice, and even the simple act of hydration can raise questions. Sparkling water, known by many names like seltzer or carbonated water, is essentially just water infused with carbon dioxide gas. For those who rely on the crisp, bubbly sensation, it is natural to wonder if this beverage remains a safe option for both the mother and the developing baby.
The General Safety of Carbonation
The core component of sparkling water is the carbonation process, which involves dissolving carbon dioxide (CO2) under pressure into water. This simple chemical process is generally considered safe for consumption throughout all stages of pregnancy. The CO2 is released harmlessly upon drinking or is absorbed and expelled through the lungs as part of normal respiration. One common concern is the belief that carbonation may negatively impact bone health, a misconception often associated with dark sodas. Studies have shown that the carbonation in plain sparkling water has no measurable effect on bone mineral density. The negative effects on bone density are linked to added ingredients in soft drinks, specifically high levels of sugar and phosphoric acid, neither of which is present in unflavored seltzer. Plain sparkling water is a zero-calorie, hydrating fluid that poses no chemical or physiological threat.
Managing Digestive Discomfort
While the chemical composition of plain sparkling water is safe, the physical effects of carbonation can sometimes lead to discomfort for the pregnant person. The infused gas can exacerbate common gastrointestinal symptoms like bloating and gas, which are already prevalent due to hormonal shifts and the expanding uterus. The increased levels of progesterone cause muscles in the digestive tract to relax, slowing digestion and increasing the likelihood of gas buildup.
Carbonation may also trigger or worsen acid reflux, commonly known as heartburn, which affects many individuals during pregnancy. As the uterus grows, it puts upward pressure on the stomach, and the bubbles from the beverage can push stomach acid back into the esophagus. To mitigate this discomfort, individuals can drink the beverage slowly, allowing the gas to escape gradually. Choosing a less intensely carbonated option, or avoiding consumption immediately before lying down, may also help minimize reflux.
Navigating Flavored and Sweetened Varieties
The safety profile of sparkling water changes once flavorings, sweeteners, or other ingredients are introduced, making label scrutiny important. Many flavored sparkling waters are sweetened with artificial sweeteners, and their safety during pregnancy varies by type. Aspartame and sucralose are generally deemed safe for consumption in moderation, according to the Food and Drug Administration (FDA). However, certain sweeteners, such as saccharin, are advised against because they can cross the placenta and may remain in fetal tissue for a prolonged period.
Ingredients to Monitor
Other flavored varieties may contain ingredients that require careful monitoring:
- Added sugars: These are a concern for individuals managing or at risk for gestational diabetes. High intake also contributes to excessive weight gain and offers no nutritional value.
- Sodium content: This is found in certain mineral waters or added to products like club soda. Excessive sodium intake can contribute to fluid retention and potentially impact blood pressure regulation.
- Caffeine or unapproved herbal extracts: These are occasionally included in sparkling energy drinks or water enhancers, and labels should be checked carefully.