Heartburn is one of the most common discomforts of pregnancy, especially in the second and third trimesters. As your baby grows, hormonal changes and physical pressure on the stomach can lead to acid reflux, causing a burning sensation in your chest or throat. While this is a normal part of pregnancy, it can be frustrating and uncomfortable. Fortunately, there are natural remedies and lifestyle changes that can help you manage heartburn without medication.
What Causes Heartburn During Pregnancy?
Heartburn occurs when stomach acid flows back into the oesophagus, causing a burning sensation. During pregnancy, two main factors contribute to heartburn. Hormonal changes increase levels of progesterone, relaxing the muscles in your body, including the lower oesophageal sphincter (LES). This valve typically prevents stomach acid from escaping, but when it’s relaxed, acid can travel upward. Physical pressure from your expanding uterus pushes against the stomach, forcing acid into the oesophagus.
Natural Remedies for Heartburn During Pregnancy
1. Eat Smaller, More Frequent Meals
Large meals can overfill your stomach, increasing the likelihood of acid reflux. Opt for smaller, more frequent meals throughout the day. This keeps your stomach from becoming too full and reduces pressure on the LES.
2. Avoid Trigger Foods
Certain foods can exacerbate heartburn by relaxing the LES or increasing stomach acid production. Common triggers include spicy foods, fatty or fried foods, caffeine, acidic fruits like oranges and tomatoes, and carbonated beverages. Keep a food diary to identify and avoid your personal triggers.
3. Chew Food Slowly and Thoroughly
Eating too quickly can worsen heartburn by overwhelming your digestive system. Take your time, chew each bite thoroughly, and focus on eating mindfully. This reduces the risk of overeating and helps your body digest food more efficiently.
4. Stay Upright After Meals
Gravity plays a crucial role in keeping stomach acid where it belongs. Avoid lying down for at least 1–2 hours after eating to prevent acid reflux. If you need to rest, sit upright or prop yourself up with pillows.
5. Wear Loose, Comfortable Clothing
Tight clothing, especially around the waist and abdomen, can increase pressure on your stomach and worsen heartburn. Opt for loose, comfortable maternity wear to help relieve this pressure.
6. Sip Ginger Tea
Ginger has natural anti-inflammatory and digestive properties that can help alleviate heartburn. Sip on a cup of ginger tea, chew on a small piece of fresh ginger, or add grated ginger to your meals. However, consume ginger in moderation to avoid potential side effects like mild stomach upset.
7. Incorporate Low-Acid Foods
Certain foods can help neutralise stomach acid and provide relief. Bananas are naturally low in acid and soothing for the stomach lining. Melons are gentle on the stomach and hydrating. Oatmeal is a hearty, low-acid breakfast option that absorbs excess stomach acid. Green vegetables like broccoli, spinach, and green beans are mild and easy on the digestive system.
8. Use Apple Cider Vinegar
Although it seems counterintuitive, diluted apple cider vinegar can help balance stomach acid levels. Mix one teaspoon of apple cider vinegar with a glass of water and drink it before meals. Consult your doctor before trying this remedy to ensure it’s safe for your pregnancy.
9. Chew Raw Almonds
Raw, unsalted almonds can neutralise stomach acid and provide quick relief from heartburn. They are also a nutritious snack packed with calcium and healthy fats.
10. Drink Milk or Eat Yogurt
Dairy products like milk or yogurt can coat the stomach lining and neutralise acid. Opt for low-fat or non-fat options to prevent triggering further acid production.
11. Sleep on Your Left Side
Sleeping on your left side can reduce heartburn because it positions your stomach below your oesophagus, making it harder for acid to flow upward. Use a pregnancy pillow for added support and comfort.
12. Stay Hydrated
Drinking water throughout the day helps flush out stomach acid and supports digestion. Avoid drinking large amounts during meals, as this can overfill your stomach and increase pressure.
13. Try Chamomile Tea
Chamomile tea can help reduce inflammation and relax the digestive tract. Drinking a cup before bedtime may also help you sleep better by soothing your symptoms. Ensure the tea is caffeine-free and safe for pregnancy.
14. Avoid Eating Before Bedtime
Eating close to bedtime increases the risk of heartburn as lying down makes it easier for acid to escape the stomach. Finish your last meal or snack at least 2–3 hours before going to sleep.
15. Use a Humidifier
Dry air can irritate the throat, especially if you’re already dealing with acid reflux. A humidifier can keep the air moist and make breathing more comfortable, especially at night.
When to Seek Medical Advice
Natural remedies are often effective, but if you experience persistent or severe heartburn, consult your healthcare provider. They may recommend pregnancy-safe medications like antacids or H2 blockers. Seek medical attention if you experience difficulty swallowing, severe or prolonged chest pain, persistent vomiting, or blood in your stool or vomit.
FAQs
1. Is heartburn normal during pregnancy?
Yes, heartburn is a common pregnancy symptom caused by hormonal and physical changes. However, severe or persistent heartburn should be evaluated by a doctor.
2. Can I take medication for heartburn while pregnant?
Many over-the-counter antacids are safe during pregnancy, but always consult your healthcare provider before taking any medication.
3. Are there foods that can prevent heartburn during pregnancy?
Yes, eating low-acid, high-fibre foods like oatmeal, bananas, and green vegetables can help prevent heartburn. Staying hydrated and avoiding trigger foods also makes a big difference.
4. Does drinking milk help with heartburn?
Milk can provide temporary relief by neutralising stomach acid, but choose low-fat or non-fat options to avoid triggering further acid production.
5. How long does heartburn last during pregnancy?
Heartburn can vary in duration but is often more common in the second and third trimesters. Symptoms typically resolve after childbirth.
Conclusion
Heartburn is a common but manageable part of pregnancy. By incorporating these natural remedies into your daily routine, you can reduce discomfort and enjoy a healthier, happier pregnancy. Remember that every pregnancy is unique, so it may take some time to find what works best for you. Don’t hesitate to seek advice from your healthcare provider if your symptoms persist or worsen.
