Heartburn is one of the most common (and annoying!) pregnancy symptoms, affecting up to 80% of pregnant people. That burning sensation in your chest often gets worse as your baby grows, but the good news is there are ways to ease the discomfort.
This guide will help you understand why pregnancy heartburn happens, what makes it worse, and the best ways to manage it.
Why Does Pregnancy Cause Heartburn?
Your body goes through major changes during pregnancy that make heartburn more likely:
✅ Hormonal Changes
- Increased progesterone relaxes the valve between your stomach and esophagus, allowing stomach acid to rise.
✅ Growing Baby & Uterus Pressure
- As your uterus expands, it pushes on your stomach, forcing acid upward.
✅ Slower Digestion
- Pregnancy hormones slow digestion, meaning food stays in your stomach longer, increasing acid production.
📖 Struggling with other digestion issues? Read: Pregnancy Cravings & Aversions: What They Mean & How to Handle Them.
Common Heartburn Triggers in Pregnancy
Certain foods and habits can make heartburn worse. Try avoiding:
🚨 Foods That Trigger Heartburn:
- Spicy foods (hot sauce, peppers)
- Acidic foods (tomatoes, citrus, vinegar)
- Fried & greasy foods
- Carbonated drinks & caffeine
- Chocolate & peppermint
🚨 Eating Habits That Make It Worse:
- Eating large meals
- Lying down right after eating
- Drinking fluids with meals instead of between meals
- Wearing tight clothing around your waist
📖 Want to eat better for pregnancy? Read: The Ultimate Pregnancy Nutrition Guide.
How to Reduce Heartburn Naturally
✅ 1. Eat Smaller, More Frequent Meals
- Large meals increase stomach pressure, worsening reflux.
- Try 5-6 smaller meals throughout the day.
✅ 2. Stay Upright After Eating
- Avoid lying down for at least 2 hours after meals.
- Elevate your head with pillows when sleeping.
📖 Having trouble sleeping? Read: How to Get Better Sleep During Pregnancy: Tips for Every Trimester.
✅ 3. Drink Fluids Between Meals, Not With Them
- Too much liquid while eating can expand the stomach, worsening acid reflux.
- Sip water or herbal teas between meals instead.
📖 Need hydration tips? Read: The Ultimate Pregnancy Hydration Guide.
✅ 4. Choose Heartburn-Friendly Foods
- Alkaline foods (bananas, melons, oatmeal) help neutralize stomach acid.
- Lean proteins & whole grains are easier on digestion.
- Ginger & chamomile tea may help soothe irritation.
✅ 5. Wear Loose, Comfortable Clothing
- Tight waistbands put pressure on your stomach, pushing acid upward.
✅ 6. Try Natural Remedies
- Chew sugar-free gum after meals to increase saliva production, which neutralizes acid.
- Sip warm milk or eat a few almonds to coat the stomach lining.
📖 Experiencing discomfort beyond heartburn? Read: How to Advocate for Yourself in Pregnancy Medical Care.
When to Call Your Doctor About Heartburn
🚨 If you experience any of the following, reach out to your provider:
❌ Severe or constant heartburn that doesn’t improve with diet changes
❌ Heartburn with nausea & vomiting (could indicate another issue)
❌ Chest pain that feels like pressure or spreads to your arm/jaw
❌ Trouble swallowing or chronic cough (could indicate acid damage to the esophagus)
Can I Take Medication for Pregnancy Heartburn?
✅ Safe Remedies to Ask Your Doctor About:
- Antacids like Tums or calcium carbonate (avoid ones with aluminum or aspirin).
- H2 blockers (Pepcid, Zantac) if diet changes don’t work.
- Proton pump inhibitors (PPIs) for severe cases (prescription needed).
Always check with your doctor before taking any medication during pregnancy.
📖 Want to avoid pregnancy complications? Read: The Ultimate Pregnancy Nutrition Guide.
Final Thoughts
Pregnancy heartburn can be frustrating, but small adjustments in diet and lifestyle can make a big difference. By avoiding triggers, eating smaller meals, and staying upright after eating, you can find relief and focus on enjoying your pregnancy.
📌 Need expert pregnancy support? Birthify offers on-demand, evidence-based pregnancy coaching. Join today!