Pregnancy is a beautiful journey, but let’s be honest—it comes with its fair share of discomforts. One of the most common (and frustrating) challenges many moms-to-be face is heartburn. That burning sensation creeping up your chest can turn even the simplest meals into a struggle. If you’re experiencing this, you’re not alone—and there are safe, gentle ways to find relief.
In this post, I’ll walk you through what causes heartburn during pregnancy, what foods to avoid (and which can help), practical lifestyle changes, safe remedies, and when it’s time to talk to your doctor. Whether you’re in your first trimester or nearing your due date, these tips are designed to bring you a little more comfort—and a lot more peace of mind. Let’s dive in together.
What causes heartburn during pregnancy?
Why does pregnancy trigger heartburn?
During pregnancy, your body goes through hormonal and physical changes that can lead to heartburn:
- Relaxed muscles: Increased progesterone relaxes the lower esophageal sphincter (LES), allowing stomach acid to travel upward.
- Growing uterus: By the second and third trimesters, the expanding uterus squeezes your stomach, pushing acids up.
- Slower digestion: Progesterone slows digestion, meaning food and acid stay in your stomach longer.
Together, these factors create a perfect storm for recurring acid reflux or heartburn.
What dietary changes help ease pregnancy heartburn?
Which foods should you avoid?
Certain foods are notorious for worsening heartburn. Consider limiting:
- Spicy, fatty, or fried foods – they increase acid production and delay digestion.
- Citrus fruits and juices – their acidity can irritate your esophagus.
- Tomato-based sauces – another acidic trigger.
- Caffeine (coffee, tea, soda) – relaxes the LES, making reflux more likely.
- Chocolate and mint – both may relax the LES further.
What should you eat instead?
Choose gentle, soothing foods:
- Lean proteins: chicken, turkey, fish, beans
- Low-acid fruits: bananas, melons, apples (without skins)
- Whole grains: oatmeal, brown rice, whole wheat toast
- Low-fat dairy: yogurt, skim milk (if you tolerate dairy)
- Healthy fats: small amounts of nuts or avocado
How about meal timing and portions?
- Eat smaller, frequent meals (5–6 daytime meals) to reduce stomach stretching.
- Avoid lying down right after eating—wait at least 2 hours before bedtime.
- Don’t skip breakfast—eating early can help set your digestion rhythm.
What lifestyle habits reduce heartburn in pregnancy?
How should you adjust your sleeping posture?
- Elevate your upper body: Use a wedge pillow or raise the head of your bed 6–8 inches to help gravity keep acid down.
- Sleep on your left side: Encourages proper acid flow and reduces pressure on your stomach.
What habits can reduce heartburn frequency?
- Take time when eating—chew thoroughly and enjoy your meal.
- Wear loose, comfortable clothing, especially around your waist.
- Maintain gentle activity: Short walks after meals help digestion—avoid intense exercise immediately after eating.
- Stay hydrated with water between meals; sipping during meals may dilute stomach acid too much.
Are home remedies or over-the-counter (OTC) options safe?
Which home remedies might help?
- Drink ginger tea: Ginger can ease nausea and indigestion, though evidence is mixed.
- Eat a ripe banana: It’s natural and soothing for some people.
- Chew sugar-free gum: Increases swallowing and stimulates saliva, which neutralizes acid.
- Sip non-citrus herbal tea: Chamomile or slippery elm are gentle options.
What OTC antacids are safe during pregnancy?
Many antacids are considered safe—though always talk to your healthcare provider first:
- Calcium-based antacids (Tums, Rolaids): Also helpful for calcium intake.
- Magnesium-aluminum combinations (Maalox, Mylanta): Effective but use sparingly.
- Sucralfate (Carafate): Coats the stomach lining—prescription only.
- H2 blockers (ranitidine, famotidine): May be used under your provider’s supervision.
- Proton pump inhibitors (PPIs) (omeprazole, pantoprazole): Stronger prescription options, typically reserved when other remedies don’t work.
When should I see a healthcare provider?
What symptoms are concerning?
Seek medical advice if you experience:
- Severe chest pain or difficulty swallowing
- Unintentional weight loss or severe nausea/vomiting
- Symptoms not controlled by OTC remedies
- Pain after 36 weeks or bleeding, to rule out more serious conditions
Your provider may suggest testing or prescription medications if needed.
Why does heartburn often improve after birth?
After delivery, the hormones return to baseline, the pressure on your stomach decreases, and digestion speeds up again. Most women find heartburn significantly reduces or vanishes in the postpartum period.
How do all these tips fit into a daily pregnancy routine?
Here’s a sample daily schedule:
| Time | Activity / Meal |
|---|---|
| 7:30 am | Oatmeal with banana; water |
| 10:00 am | Yogurt or nuts with water |
| 12:30 pm | Small lunch: grilled chicken, brown rice, veggies |
| 2–3 pm | 15-minute walk |
| 3:00 pm | Ginger tea or apple |
| 5:30 pm | Light dinner: fish, steamed veggies |
| 6:30 pm | Gentle walk |
| 7:30 pm | Sugar-free gum or herbal tea |
| 8:00 pm | Relax with elevated pillows |
| As needed | Tums or famotidine (per provider’s directions) |
Small, frequent meals, gentle movement, and mindful hydration like this often make a big difference.
Is there anything else I should know?
- Remember, everyone is different. What works for one person might not work for another—try, adapt, and track your triggers.
- Keep a food and symptom diary: Note foods, timing, remedies, and results—it helps you and your provider fine-tune your plan.
- Combine approaches: Diet, habits, home remedies, and safe OTC options together often provide the best relief.
- Stay in touch with your provider: They can monitor nutrient intake, heartburn impact, and overall pregnancy health.
5 FAQs About Relieving Heartburn in Pregnancy
No. While uncomfortable, heartburn does not harm the baby. Concern is more about your comfort and nutrient absorption.
Generally, calcium-based antacids (like Tums) are considered safe. Always check with your provider before starting any OTC medication.
Yes, lean proteins like turkey or beans digest slower and may keep you full longer, helping to reduce acid production.
For many, yes—spicy or heavily seasoned meals can irritate the esophagus and relax the LES. Try mild spices like turmeric or ginger instead.
Most women find heartburn eases shortly after birth. For some the relief comes within weeks; for others it may take a bit longer as hormones settle.
References & Further Reading
- American College of Obstetricians and Gynecologists (ACOG). “Gastroesophageal Reflux Disease and Heartburn.”
- Mayo Clinic. “Heartburn During Pregnancy.”
- National Institute for Health and Care Excellence (NICE). Effects of PPIs in Pregnancy.
- Smith, J. (2022). Dietary Management of Pregnancy-related Gastroesophageal Reflux. Journal of Maternal Health.
I’m Cris Coelho, and motherhood has transformed my life!
As a speech therapist and early childhood educator, I’ve always been passionate about child development. But it was becoming a mother that truly opened my eyes to the real challenges and joys of this journey.
Here at Materníssima, I share everything I’ve learned — blending professional knowledge, real-life experience, and a heartfelt touch.
You’re very welcome here! 💕
