Pregnancy heartburn is a super common (and very annoying) symptom expecting moms experience. If you’re reaching for antacids more than you’d like or wondering which natural strategies are actually worth trying, you’re in the right place.
In this post, we’ll break down what causes heartburn during pregnancy, what might be triggering yours, and discuss simple, holistic ways to get relief.
How Common Is Pregnancy Heartburn?
Heartburn is one of the most common symptoms during pregnancy, affecting between 17% and 45% of pregnant women overall. But the chances of experiencing it go up as pregnancy progresses.
Some studies show that prevalence increases from around 22% in the first trimester to 39% in the second, and as high as 60% to 72% in the third trimester.
Even if you’ve never had heartburn before now, hormonal shifts and physical changes in pregnancy make it much more likely to show up—especially in the later months.
What Causes Pregnancy Heartburn?
Several natural changes during pregnancy make heartburn much more likely—even for women who’ve never had it before.
- Hormonal shifts: Rising levels of progesterone relax the lower esophageal sphincter —the muscle that normally keeps stomach acid from creeping back up into your esophagus. This relaxed muscle makes acid reflux more likely, especially after meals or when lying down.
- Slower digestion: Pregnancy slows down how quickly your stomach empties, which gives acid more time to back up.
- Increased pressure: As your baby grows, your expanding uterus puts more pressure on your stomach. This happens especially in the second and third trimesters. This can push stomach contents upward more easily.
- Placental production of gastrin: The placenta produces a hormone called gastrin, which increases stomach acid production. While this helps with nutrient absorption, it can also make heartburn worse.
- Less room in your stomach: With less space to work with, even small meals can feel like too much and contribute to reflux—especially if you’re reclining or lying down.
Together, these changes create the perfect storm for heartburn during pregnancy. However, there are plenty of natural things you can try to get some relief!
Why Antacids Aren’t Always the Best Solution
While antacids can offer quick relief, they’re not always the best long-term strategy during pregnancy.
Your body needs stomach acid to properly digest food and absorb key nutrients—especially iron, calcium, and vitamin B12, all of which are essential for a healthy pregnancy. When antacids are overused, they can neutralize that acid and interfere with your body’s ability to break down and absorb these nutrients.
There’s also concern about aluminum-containing antacids, which are best avoided in pregnancy due to potential risks with long-term exposure. Not all antacids are created equal, and some ingredients may be more pregnancy-safe than others.
If heartburn is persistent or you’re using antacids regularly, it’s a good idea to talk with your provider. They can help you choose a safe option and rule out anything more serious—while you work on gentle, food-first strategies that address the root cause.
Gentle Nutrition & Lifestyle Strategies
Treating pregnancy heartburn is often about minimizing the discomfort day-to-day now, since your symptoms will likely resolve after giving birth. Here are some effective strategies to help manage heartburn during pregnancy:
- Eat Small, Frequent Meals/Snacks
Instead of large meals, try eating smaller portions throughout the day. This helps to prevent your stomach from becoming too full, which can increase the risk of acid reflux. Aim for 5–6 small meals or snacks, and you may notice a reduction in heartburn symptoms. - Drink Fluids Between Meals
Staying hydrated is crucial, but drinking too much liquid during meals can cause your stomach to expand, leading to discomfort. Instead, try drinking fluids between meals rather than during them. [Learn more about pregnancy hydration here.] - Maintain Blood Sugar Balance
Blood sugar fluctuations can sometimes trigger reflux, so it’s important to eat balanced meals that include healthy fats, fiber, and protein. This helps to stabilize blood sugar levels and reduces the likelihood of reflux. [Learn all about balancing blood sugar during pregnancy here.] - Avoid Eating Right Before Bed
Heartburn is often exacerbated at night. To avoid this, don’t eat right before bedtime. Try to stop eating 2–3 hours before lying down to give your stomach enough time to digest. This reduces the chance of acid reflux when you’re lying flat. - Stay Upright for 30–60 Minutes After Meals
Remaining upright after meals can help prevent stomach acid from rising into your esophagus. Aim for a 30–60 minute window of upright activity like walking, sitting, or even standing to aid digestion and minimize reflux. - Use Elevated Sleeping Positions
If you experience heartburn at night, elevating your upper body while sleeping can provide relief. Consider propping up your upper body with pillows to help keep stomach acid from rising while you sleep. - Eat Slowly and Chew Thoroughly
Taking your time to eat and chew your food thoroughly can reduce the chances of reflux. Eating slowly helps to avoid overloading your stomach and gives it the time it needs to digest food efficiently. - Practice Good Posture
Good posture throughout the day can make a significant difference in reducing stomach pressure. When sitting or standing, make sure to maintain an upright posture to help alleviate the pressure on your stomach.
By incorporating these gentle nutrition and lifestyle strategies into your routine, you can ease the discomfort of pregnancy heartburn and support your overall well-being.
Common Pregnancy Heartburn Triggers
Certain foods or supplements are common culprits for pregnancy heartburn. Here are some to watch out for:
- Acidic Foods
Citrus fruits, tomatoes, and other acidic foods can irritate the esophagus and trigger heartburn. While these foods are packed with nutrients, they might be best enjoyed in moderation or avoided if they worsen your symptoms. - Spicy Foods, Caffeine, Chocolate, and Carbonated Drinks
Spicy foods, caffeine, chocolate, and carbonated drinks are also well-known triggers for acid reflux. These foods and drinks can relax the lower esophageal sphincter, allowing stomach acid to rise into the esophagus. You may want to limit or eliminate these from your diet during pregnancy to prevent heartburn. - Fried or High-Fat Foods
Fried foods or meals rich in unhealthy fats can slow down digestion and increase the likelihood of reflux. These foods are harder for the body to break down and may contribute to feelings of discomfort. It’s best to opt for lighter alternatives. - Iron Supplements
Iron supplements are sometimes necessary during pregnancy but can be hard on your stomach, leading to heartburn. If you find that iron supplements are triggering your symptoms, consider taking them with food or switching to a gentler form of iron to reduce irritation.
Foods & Nutrients That May Help Alleviate Heartburn
On the other hand, some foods or nutrients can help soothe heartburn symptoms and support your digestive health during pregnancy. Consider incorporating these into your diet to ease discomfort:
- Calcium-Rich Snacks
Almonds, yogurt, and other calcium-rich snacks can help buffer stomach acid and neutralize it, reducing the chances of heartburn. A small handful of almonds or some yogurt can be a simple and effective option. - Magnesium-Rich Foods
Magnesium helps with muscle relaxation, including the muscles of the digestive tract. When taken within safe prenatal ranges, supplements or magnesium-rich foods like spinach, nuts, seeds, and whole grains can help support digestion and ease reflux. - Probiotic Foods
Fermented foods such as sauerkraut, kimchi, kefir, and yogurt contain probiotics that support gut health and digestion. These beneficial bacteria help maintain a healthy digestive system, which may reduce bloating and acid reflux symptoms.
Including these nutrient-rich foods in your diet can provide natural relief from heartburn while also supporting overall digestive health during pregnancy.
Gentle Natural Remedies – What Does the Research Say?
Many natural remedies are often suggested for heartburn during pregnancy, but it’s important to evaluate what the research says before jumping in. Below are a few common remedies and the evidence supporting their use:
Papaya Enzymes
Papaya enzymes, particularly papain, are often touted for aiding digestion and reducing heartburn symptoms. While there is some evidence suggesting papain may help with protein digestion, the research specifically linking papaya enzymes to heartburn relief is limited.
Most of the studies focus on digestion in general rather than heartburn. Further clinical research is needed to definitively confirm its effectiveness for acid reflux. However, there is some anecdotal claim to relief, and it may be worth asking your provider about it if you want to give it a go.
Apple Cider Vinegar (ACV)
Apple cider vinegar has long been used as a home remedy for heartburn, with anecdotal evidence suggesting that it can help balance stomach acid. However, scientific research on ACV for heartburn relief is sparse.
While some individuals report benefits, the evidence supporting ACV as an effective treatment for acid reflux is limited. In fact, for some people, it may even worsen symptoms due to its acidic nature.
Ginger
Ginger has been traditionally used for its digestive benefits, and there is some evidence supporting its ability to alleviate nausea and reduce stomach irritation. Several studies suggest that ginger may help with nausea, particularly in pregnancy.
While the research on ginger specifically for heartburn is less robust, its calming effect on the stomach may provide some relief, and it is safe for pregnancy. This one may be worth trying if you’re still having heartburn after making diet and lifestyle changes.
Chamomile
Chamomile has long been known for its calming properties and is sometimes used to support digestion. Some studies suggest that chamomile may help relax the digestive tract, potentially aiding in the reduction of reflux symptoms.
However, there are limited studies on chamomile’s effectiveness specifically for heartburn. It’s also important to note that chamomile should be used cautiously during pregnancy, as some sources recommend avoiding it in high amounts.
While these natural remedies have some traditional and anecdotal support, it’s crucial to consult with a healthcare provider before using them or beginning any new regimen, especially during pregnancy.
The Bottom Line For Pregnancy Heartburn
During pregnancy your body is constantly adapting to accommodate the growth and development of your baby. One of the ways your body signals its needs is through discomfort like heartburn. While heartburn can be frustrating, it’s important to remember that it’s a common and usually manageable symptom of pregnancy.
Listen to Your Body and Layer Gentle Strategies
As you navigate pregnancy, it’s crucial to listen to your body and pay attention to what it’s telling you. Some days, you may find that certain foods or activities trigger heartburn, while other days might feel symptom-free.
By being mindful and intuitive about your body’s responses, you can incorporate gentle strategies to ease discomfort. These small adjustments, layered together, can help you find relief and regain balance.
Remember, it’s not about implementing every strategy all at once—it’s about finding what works best for you.
Reach Out to Your Provider if Symptoms Persist or Worsen
While heartburn is common, if your symptoms persist, worsen, or significantly interfere with your daily life, it’s important to reach out to your healthcare provider. There are safe, effective treatments available that can help manage the discomfort.
Your provider can guide you in finding the right solutions that prioritize both your health and your baby’s well-being.
Trust that with a little self-care, patience, and the right strategies, you can manage pregnancy heartburn and continue to feel your best. And remind yourself that these annoying symptoms should subside once you have your baby!
FAQs About Pregnancy Heartburn
1. Is pregnancy heartburn normal?
Yes, pregnancy heartburn is very common. It affects a significant number of pregnant women, with prevalence increasing as pregnancy progresses. Hormonal changes, slower digestion, and increased pressure from the growing baby contribute to this discomfort. While it can be annoying, heartburn is usually temporary and resolves after birth.
2. What causes heartburn during pregnancy?
Several factors contribute to heartburn during pregnancy, including hormonal shifts that relax the lower esophageal sphincter, slower digestion, increased pressure from the growing baby, and changes in stomach acid production. These factors combine to make acid reflux more likely.
3. Can I take antacids for pregnancy heartburn?
While antacids can provide quick relief, they’re not always the best long-term solution. Overuse can interfere with your body’s ability to absorb important nutrients like iron, calcium, and vitamin B12. It’s also important to avoid antacids containing aluminum during pregnancy. If you’re using them regularly, consult with your provider for safer options.
4. How can I prevent or manage heartburn naturally during pregnancy?
There are several natural strategies to help manage heartburn, including eating smaller, more frequent meals, avoiding trigger foods, staying upright for 30-60 minutes after meals, drinking fluids between meals, and practicing good posture. Elevating your upper body while sleeping can also help alleviate nighttime heartburn.
5. What are common triggers for pregnancy heartburn?
Common triggers include acidic foods (like citrus and tomatoes), spicy foods, caffeine, chocolate, carbonated drinks, fried or high-fat foods, and iron supplements. Avoiding or reducing these triggers may help prevent heartburn flare-ups.
6. Are there any foods or nutrients that can help with heartburn?
Yes! Calcium-rich foods like almonds and yogurt, magnesium-rich foods like spinach and nuts, and probiotic foods like yogurt and kefir can help support digestion and may reduce heartburn. Incorporating these into your diet can provide natural relief.
7. Is ginger safe for pregnancy heartburn?
Ginger has traditionally been used to soothe nausea and stomach discomfort. Some studies suggest that ginger may help alleviate nausea in pregnancy, and it may also offer some relief from heartburn. It’s considered safe when consumed in moderation, but always check with your provider before adding anything new to your routine.
8. When should I reach out to my provider about pregnancy heartburn?
If your heartburn persists, worsens, or significantly impacts your daily life, it’s a good idea to talk to your healthcare provider. They can help determine the best course of action and ensure that your symptoms aren’t indicative of a more serious issue.