5 Quick Tips To Help You Manage Heartburn During Pregnancy

Hey expectant mommies, are your food cravings increasing by the day and you’re struggling to enjoy your favourite meals? If you are dealing with indigestion and heartburn during pregnancy, then you’re not alone! Studies reveal that heartburn is a common acid-related disease that affects people of all ages (from childhood to advanced age). ¹ As for pregnant women, the body goes through a lot of changes and heartburn is one of those. Many women face this issue, and while it’s common, it can be bothersome. 

In this comprehensive guide, we will discuss heartburn's causes, symptoms, risk factors and some easy ways to manage it during pregnancy. Let’s get into the deets! ²

What is Heartburn During Pregnancy

Don’t be confused; it has no relation to the heart! Heartburn, also known as gastroesophageal reflux, refers to the burning sensation in the chest or throat. It happens when the food and the acid reflux back from the stomach through the oesophagus (the tube that carries food from your mouth to the stomach) in your throat. ²

A pregnant woman can experience heartburn, accompanied by indigestion, mostly during her second or third trimester. It can be miserable and discomforting to manage at times.

What Are The Causes Of Heartburn During Pregnancy?

Heartburn affects an expectant mother owing to the following reasons-

1. Change In Hormone Levels

Hormone fluctuations in pregnant moms are well-known. They have a significant impact on how you tolerate and digest different varieties of food. These hormone changes slow down the digestion process. Thereby, food moves slowly and it increases the chances of heartburn. ^{2 3}

2. Uterus Enlargement

With the baby growing inside, the size of the uterus also expands. Now the baby needs more space which puts pressure on the intestines. This makes your uterus push up against the stomach. So, when the food comes down from the food pipe to the stomach, it gets pushed back into the throat. ^{2 4}

3. Esophageal Sphincter Relaxing

A hormone known as progesterone causes the lower esophageal sphincter (LES) to relax. It is the muscle present at the end of the oesophagus where it meets the stomach. This helps in keeping its mouth closed so that the food passes through the food pipe into the stomach and doesn't come back. During pregnancy, the levels of progesterone increase which results in LES opening wide. This leads to acid reflux and heartburn during pregnancy. ^{2 5}

Symptoms Of Heartburn During Pregnancy

Look for the following signs if you’re experiencing heartburn. ²

• Burning sensation in the chest, moving up towards the throat
• A sour taste in your mouth
• Burping frequently
• Discomfort (kind of sick feeling)
• Feeling the already swallowed food back in the throat (regurgitation)
• Bloating

How Common Is It?

As per the research, around 30-80% of pregnant women express having heartburn during pregnancy. Moreover, its symptoms are seen in around 56.3% of women during their 3rd trimester. ¹ 

What Triggers Heartburn During Pregnancy?

Certain foods and habits can make heartburn worse. It includes: ²

• Stuffing large meals in one go
• Eating spicy, fried or greasy foods
• Having citrus fruits and juices
• Drinking caffeinated drinks like soda
• Caffeine-intake
• Body positions while eating

Not only these, but habits like lying down right away after eating, and drinking during meals can increase the risk of heartburn. 

How To Relieve Heartburn During Pregnancy?

If you’re currently experiencing heartburn, follow the below tips to ease it.

• Mix a tablespoon of honey in warm water and drink it ³
• Dig into some yoghurt ³ 
• Grab a glass of milk ³
• Chew gum (to neutralise the acid) ⁶

Tips To Prevent Heartburn During Pregnancy

Keeping in mind the risk factors, follow the below-mentioned tips that can help prevent heartburn during pregnancy. 

1. Eat Smaller, More Frequent Meals

Hey preggos, instead of the regular 3 meals, try to have 5 to 6 smaller meals throughout your day. This way, you can balance the amount and frequency of the food that goes into your stomach, putting less pressure. All this will prevent frequent burning sensations. ²

2. Don’t Lie Down After Eating

If you have a habit of lying down or relaxing after eating, stay upright! Move a little, take a short walk outside or do anything you prefer. Wait at least two hours to lie down after eating. This routine will make a lot of difference and help in digestion.  ²

3. Watch What You Eat

Avoid eating spicy, greasy or fried foods. Also, there may be other foods that may not work for you and cause heartburn. So be attentive and mindful of what you eat to avoid heartburn.²

4. Keep Your Upper Body Elevated

When you sleep, raise your head using a pillow or two. It is important to elevate your upper body in comparison to your foot. This prevents heartburn. ^{2 7}

5. Avoid Carbonated Drinks

A pregnant woman should avoid drinking sodas, cold drinks and other beverages that can harm her or the baby. Caffeinated drinks should be taken at a certain limit. Avoid having citrus drinks as well. ²

When Should You Consult The Doctor?

Have you tried the basic home remedies or made any lifestyle changes (suggested above)? If they are not helping with the acid reflux and it’s worsening, then you should talk to your doctor. They can advise you on some pregnancy-safe medicines which don’t harm you or your baby. 

The Final Takeaway!

In summary, heartburn during pregnancy is a common challenge that many expectant mothers face. We hope this blog has given you enough information on how to get relief and manage your heartburn during this wonderful time. Simple lifestyle changes, like eating smaller meals and avoiding spicy foods, can make a big difference. If heartburn persists, consult your doctor for safe treatment options. Remember, taking care of your body during pregnancy is essential for both you and your baby’s overall health.

FAQ

Q1 How long does a heartburn last?

There is no specific time; it may last from a few minutes to a few hours. It largely depends from the time of your last meal to when your stomach becomes empty again. ⁸

Q2 How to sleep if you’re experiencing heartburn?

If you’re sleepy and facing a burning sensation, try to elevate your head using any support. This will help prevent heartburn. ⁹

Q3 Can consuming watery foods be helpful?

Yes, you should have foods that contain a lot of water content. It can help reduce stomach acid. ¹⁰