Natural Ways to Relieve Pregnancy Heartburn
Pregnancy is a remarkable experience, but it also brings its fair share of discomforts—heartburn and acid reflux being among the most common. Many expecting mothers struggle with a burning sensation in the chest and throat, which often worsens after meals or when lying down. This occurs due to hormonal changes that relax the digestive muscles and the growing baby putting pressure on the stomach, making acid reflux more frequent.
Since medications are limited during pregnancy, many women turn to natural remedies for relief. Fortunately, several safe and effective acid reflux home remedies while pregnant can help manage symptoms without any risk to the baby.
In this article, we’ll explore why heartburn happens during pregnancy, when it tends to be more severe, and the best acid reflux home remedies for pregnancy, allowing you to enjoy this special journey with greater comfort.
What is Heartburn During Pregnancy?
Heartburn is a burning sensation in the chest that can travel up to the throat, often leaving a bitter or sour taste in the mouth. It occurs when stomach acids travel up into the esophagus, irritating its lining. Unlike the stomach, which has a protective lining to handle acid, the esophagus is more sensitive, making this backflow uncomfortable and, in some cases, painful. If you're experiencing heartburn, home remedies for acid reflux during pregnancy can provide relief. Simple remedies like eating smaller meals, avoiding spicy and acidic foods, staying upright after meals, and drinking cold milk or ginger tea may help soothe discomfort. Why Does Heartburn Occur More Frequently During Pregnancy? During pregnancy, hormonal and physical changes make women more prone to heartburn and acid reflux. The primary causes include:
1. Hormonal Changes
The body produces higher levels of progesterone, a hormone essential for supporting pregnancy. While progesterone relaxes the muscles of the uterus, it also affects the lower esophageal sphincter (LES), a muscular valve that separates the stomach from the esophagus. When the LES relaxes, it becomes easier for stomach acid to travel back into the esophagus, leading to heartburn.
2. Increased Abdominal Pressure
As the baby grows, the expanding uterus pushes against the stomach, reducing the space available for digestion. This increased pressure can force stomach acid upward, causing acid reflux and discomfort.
3. Slower Digestion
Pregnancy slows down digestion and stomach emptying, which means food stays in the stomach for longer. This delay increases the chances of acid buildup and reflux, making heartburn more frequent, especially after meals.
4. Changes in Eating Habits
Pregnant women often experience increased appetite or cravings, leading to larger or more frequent meals. Overeating can put extra strain on the stomach, making acid reflux more likely. Additionally, certain trigger foods like spicy, acidic, and fatty foods can worsen heartburn symptoms.
5. Lying Down After Eating
During pregnancy, many women feel tired and may prefer to rest or nap after meals. However, lying down too soon after eating can make it easier for stomach acid to flow back up since gravity no longer helps keep it down.
How Does Pregnancy Heartburn Feel?
A burning sensation in the chest, especially after meals
Bitter or acidic taste in the mouth
Burping and bloating due to excess stomach acid
Sore throat or hoarseness from acid irritation
Discomfort when lying down or bending over
While pregnancy-related heartburn is harmless, it can be uncomfortable and persistent, especially as pregnancy progresses. Fortunately, several acid reflux home remedies for pregnancy and lifestyle adjustments can help manage and reduce its severity.
How Common is Heartburn During Pregnancy?
Heartburn is one of the most common pregnancy symptoms, affecting nearly 50-80% of expectant mothers at some point during their pregnancy. It can start as early as the first trimester, triggered by hormonal shifts, and often worsens in the second and third trimesters as the baby grows and places more pressure on the stomach.
How Severe Can Pregnancy Heartburn Be?
While some women may experience only mild discomfort, others might deal with frequent or severe heartburn that disrupts sleep, affects appetite, and causes prolonged discomfort. Severe, persistent heartburn can sometimes indicate gastroesophageal reflux disease (GERD), which may require medical intervention.
When is Heartburn Worse in Pregnancy?
Heartburn can occur at any time during pregnancy, but it is typically worse:
After Eating Large Meals – Overeating puts extra pressure on the stomach, increasing acid reflux.
At Night – Lying down makes it easier for stomach acid to flow back into the esophagus.
During the Third Trimester – As the baby grows, it presses on the stomach, making heartburn more frequent.
After Eating Spicy, Fatty, or Acidic Foods – These foods trigger acid reflux and worsen symptoms.
With Sudden Movements – Bending over or lying down too soon after eating can push acid upward.
By identifying triggers, you can take steps to reduce the frequency and severity of acid reflux while pregnant.
Home Remedies for Acid Reflux During Pregnancy
Instead of relying on medications, many pregnant women prefer natural solutions to relieve heartburn and acid reflux. Below are 20 effective home remedies for acid reflux while pregnant, helping you manage symptoms safely and naturally. Before trying any home remedies for acid reflux while pregnancy, consult your doctor to ensure they are safe for you and your baby. Making small adjustments to your daily routine can significantly help manage acid reflux during pregnancy.
1. Eat Small, Frequent Meals
Instead of three large meals, eat five to six smaller meals throughout the day. This prevents overfilling the stomach and reduces pressure on the esophageal sphincter, lowering the risk of acid reflux.
2. Stay Upright After Eating
Lying down too soon after meals allows stomach acid to flow back up into the esophagus. Wait at least 1-2 hours before reclining or sleeping. If heartburn happens at night, use a pregnancy wedge pillow to keep your upper body elevated.
3. Avoid Trigger Foods
Certain foods can worsen acid reflux during pregnancy. Try to eliminate or reduce the following:
a. Spicy foods (chili, hot sauce, peppers)
b. Fatty and fried foods
c. Citrus fruits (oranges, lemons, and tomatoes)
d. Caffeinated drinks (coffee, tea, soda)
e. Carbonated beverages
f. Chocolate and peppermint
4. Stay Hydrated, But Sip Slowly
Drinking plenty of water helps digestion, but drinking too much at once can increase stomach pressure. Instead of drinking large amounts at meals, take small sips throughout the day.
5. Wear Loose, Comfortable Clothing
Tight-fitting clothes increase abdominal pressure, which can worsen heartburn. Wearing loose, breathable clothing helps reduce discomfort.
6. Use a Pregnancy Pillow for Sleeping
A pregnancy wedge pillow or an adjustable bed can help keep your upper body elevated, preventing acid from rising at night.
7. Elevate Your Head While Sleeping
Keeping your head elevated by 6-8 inches with an extra pillow helps prevent acid from traveling up the esophagus at night.
8. Practice Deep Breathing and Relaxation
Stress can worsen acid reflux, so practicing deep breathing, meditation, and prenatal yoga can help reduce symptoms.
9. Avoid Eating Right Before Bedtime
Try to finish your last meal at least 2-3 hours before bedtime to give your stomach enough time to digest food properly, reducing nighttime acid reflux.
If lifestyle changes aren’t enough, these home remedies for acid reflux during pregnancy can offer relief.
1. Drink Ginger Tea
Ginger has anti-inflammatory properties that help soothe the digestive system and reduce acid reflux.
How to Make Ginger Tea:
a. Boil 1 teaspoon of grated ginger in 1 cup of water for 5-10 minutes.
b. Strain and sip slowly.
c. Drink 1-2 times a day for best results.
2. Chew Sugar-Free Gum
Chewing gum increases saliva production, which helps neutralise stomach acid and wash it back down. Opt for sugar-free gum to prevent excess sugar intake.
3. Include Probiotics in Your Diet
Probiotic-rich foods like yogurt, kefir, and fermented vegetables promote gut health and digestion, reducing acid reflux symptoms.
4. Try Apple Cider Vinegar (Diluted)
Although it may seem counterintuitive, diluted apple cider vinegar can help balance stomach acid levels.
How to Use:
a. Mix 1 teaspoon of apple cider vinegar in a glass of water.
b. Drink before meals to aid digestion.
c. Avoid if it worsens symptoms.
5. Snack on Almonds
Raw almonds can absorb stomach acid and provide a natural source of calcium, which soothes heartburn.
6. Eat Bananas or Oatmeal
Bananas and oatmeal are low-acid foods that can coat the stomach and prevent irritation.
7. Sip Warm Milk with Honey
Warm milk with a teaspoon of honey can coat the esophagus and neutralize stomach acid, providing instant relief.
8. Drink Coconut Water
Coconut water is naturally alkaline, helping to reduce acidity and soothe the stomach lining.
9. Try Fennel Seeds
Fennel seeds aid digestion and reduce bloating, which helps relieve acid reflux.
How to Use:
Chew on a teaspoon of fennel seeds after meals.
You can also brew fennel tea by steeping the seeds in hot water for 5-10 minutes.
Drink Aloe Vera Juice Aloe vera has cooling and anti-inflammatory properties, helping to soothe acid reflux.
How to Use:
Drink ¼ cup of pure aloe vera juice before meals.
Choose a pregnancy-safe aloe vera brand without additives.
11. Eat Papaya or Pineapple
Papaya and pineapple contain natural digestive enzymes that help break down food and reduce acid reflux.
Final Takeaway
Heartburn is a common pregnancy symptom, but it doesn’t have to interfere with your comfort. By making small dietary and lifestyle changes, and resorting to safe natural remedies, you can manage acid reflux while pregnant naturally. Eating smaller meals, avoiding trigger foods, staying upright after meals, and using safe home remedies can help prevent and relieve heartburn.
While these remedies work for many women, always consult your doctor if symptoms become severe or persistent. Pregnancy is a time to focus on your health and well-being and managing heartburn effectively can make the journey more enjoyable.
FAQs
Yes! Nearly 50-80% of pregnant women experience heartburn due to hormonal changes and increased abdominal pressure.