Dealing with heartburn during pregnancy

Dealing with Heartburn During Pregnancy: What You Can Do to Feel Better

That burning sensation rising from your chest into your throat after a meal? You’re not imagining it—and you’re definitely not alone.

Heartburn is one of the most common discomforts of pregnancy, especially in the second and third trimesters. For some women, it’s mild and manageable. For others, it can interfere with eating, sleeping, and day-to-day comfort.

The good news? There are plenty of safe, effective ways to ease the burn—starting with understanding why it happens in the first place.

Why Does Heartburn Happen During Pregnancy?

Heartburn is caused by acid reflux—when stomach acid travels back up into the oesophagus. During pregnancy, several changes make this more likely:

• Hormones (especially progesterone) relax the valve between the stomach and oesophagus, making it easier for acid to escape upward.
• As your uterus grows, it pushes up on your stomach, increasing pressure and the chance of reflux.
• Digestion naturally slows during pregnancy, which can also contribute to indigestion and bloating.

Even if you’ve never had heartburn before, pregnancy can bring it on—and it often worsens as baby grows.

Common Symptoms of Pregnancy Heartburn

• Burning sensation in the chest or throat after eating
• Sour or bitter taste in the mouth
• A feeling of food coming back up
• Bloating or burping
• Discomfort lying down, especially after meals

Symptoms can vary, but they’re generally harmless to baby—though definitely uncomfortable for you.

Tips to Reduce Heartburn During Pregnancy

Eat Smaller, More Frequent Meals
Big meals can overload your stomach and increase pressure on the valve. Try having five to six small meals throughout the day instead of three large ones.

Avoid Trigger Foods
Common culprits include spicy or fried foods, citrus fruits and juices, tomatoes and tomato-based sauces, chocolate, caffeine, and carbonated drinks. Keep a food journal to track what makes your symptoms worse and adjust accordingly.

Stay Upright After Eating
Give your body time to digest before lying down. Try to stay upright for at least 30–60 minutes after meals.

Sleep Smart
Use pillows to prop yourself up slightly when sleeping—elevate your upper body, not just your head. Sleep on your left side to reduce pressure on your stomach.

Drink Fluids Between Meals, Not During
Too much liquid during meals can distend your stomach. Sip water throughout the day instead.

Wear Loose, Comfortable Clothing
Tight clothing or waistbands can compress your abdomen and worsen heartburn. Choose soft, stretchy maternity wear that supports without squeezing.

Chew Food Thoroughly and Eat Slowly
This reduces the burden on your digestive system and helps avoid over-eating.

Try Natural Remedies (with Care)
Some women find relief with a spoonful of yoghurt, a glass of warm milk with honey, or sugar-free chewing gum (which stimulates saliva to neutralise acid). Always speak to your provider before trying herbal remedies or supplements.

What About Medication?

If lifestyle changes aren’t enough, speak to your GP or midwife. Many antacids are considered safe during pregnancy, such as:

• Calcium carbonate-based antacids (e.g., Rennie, Quick-Eze)
• Alginates (e.g., Gaviscon) which form a protective barrier in the stomach
• H2 blockers or proton pump inhibitors (PPIs) may be prescribed if symptoms are severe

Never self-medicate during pregnancy—always confirm safety with your healthcare provider.

When to See Your Doctor

Occasional heartburn is normal, but speak to your provider if you experience:

• Severe or constant pain
• Difficulty swallowing
• Vomiting
• Unexplained weight loss
• Symptoms that don’t improve with changes or medication

Sometimes reflux-like symptoms can be confused with other conditions, so it’s best to rule out anything more serious.