Pregnancy Symptoms

Heartburn in Pregnancy

Chelsea Mynyk

Heartburn during pregnancy

Heartburn is one of the most persistent discomforts of pregnancy. As your body produces higher levels of progesterone, the lower esophageal sphincter (LES)—the muscular valve designed to keep stomach contents down—relaxes. Pregnancy hormones contribute to slowing down the digestive process leading to longer periods of food remaining in the stomach, which increases the likelihood of acid reflux. Combine that with a growing uterus pressing upward on the stomach, and acid can easily move back into the esophagus.

While pregnancy heartburn is remarkably common, enduring it silently is not a requirement. With a thoughtful mix of gentle nutrition, targeted daily habits, and safe, pregnancy-friendly remedies, you can reclaim your comfort, enjoy your meals, and get the restful sleep you deserve.

When managing symptoms naturally, focus on food-based remedies, minerals, and careful supplements to find relief safely.

Here are some ways to help manage heartburn in pregnancy both by prevention and natural treatment:

  1. Eat Smaller Meals: Instead of three large meals, opt for smaller, more frequent meals to reduce pressure on the stomach.
  2. Avoid Trigger Foods: Identify and avoid foods that trigger heartburn, such as spicy foods, greasy foods, citrus fruits, chocolate, caffeine, and fatty foods.
  3. Stay Upright After Eating: Remain upright (45-degree angle) for at least an hour after meals to help prevent acid reflux.
  4. Elevate Your Head While Sleeping: Use extra pillows to elevate your head while sleeping, which can help keep stomach acid from rising.
  5. Drink Herbal Teas: Ginger tea or chamomile tea can be soothing for the digestive system. You have most likely heard or known about ginger helping an upset stomach. It a helpful candidate for fighting off heartburn, too. Ginger works in multiple to improve heartburn symptoms. First, it can improve stomach emptying—remember pregnancy slows sown this process, second, it can reduce inflammation and third, it protects the esophageal tissue by preventing stomach acid from traveling up the esophagus.[1]
  6. Chew Gum: Chewing sugar-free gum can increase saliva production, which may help neutralize stomach acid. One study found that chewing gum for 30 minutes after a meal can reduce reflux.[2]
  7. Stay Hydrated: Drink plenty of water throughout the day, but avoid drinking large amounts during meals. Some people find waiting 30 minutes after eating to drink water helps.
  8. Practice Relaxation Techniques: Stress can exacerbate heartburn, so consider relaxation techniques such as deep breathing, yoga, or meditation.
  9. Melatonin 3mg at bedtime. There are some studies that show that melatonin can help relieve gastric reflux. Melatonin is debated about its safety in pregnancy. Some studies show it is. Safe and other. Studies show that it could be harmful. The conclusion thus far for its use in pregnancy is only taking the smallest effective dose for the shortest amount of time.
  10. Magnesium and calcium carbonate can provide relief. Calcium carbonate is the ingredient in tums.
  11. Eating yogurt. Its probiotics and soothing texture make yogurt a great option for extinguishing heartburn – or at least dousing the flames a little.
  12. Drink milk with honey.Mixing one tablespoon of honey in a glass of warm milk may help reduce heartburn.[3]
  13. Snack on almonds.Eating a small handful of almonds may provide heartburn relief because of their alkalizing (or neutralizing) properties. They also contain fiber that can aid in digestion.[4]
  14. Eat pineapple, papaya, mango or melons.For some women, the digestive enzymes in pineapple and papaya have helped ease symptoms. Eating these fruits after your meals can aid digestion and reduce your chances of heartburn. Some people find that pineapple increases heartburn because it is a more acidic fruit.

If you have tried several of the above and you are still not getting relief, there are some medications that are considered safe to use for pregnancy heartburn relief.

Before trying any medications, please inquire about these with a healthcare professional.

Medications for heartburn during pregnancy

It’s important to be careful about the medications you take when pregnant.

Over-the-counter antacids such as Maalox, Mylanta, Rolaids, and Tums are all considered safe medications to use during pregnancy and can provide relief from heartburn.

AVOID Pepto Bismol in pregnancy. According to the FDA, “Animal studies are inadequate. There are no controlled data in human pregnancy. Bismuth subsalicylate lacks reports of adverse fetal outcomes; however, salicylates may cause congenital defects, increased perinatal mortality from ductus arteriosus in utero, intrauterine growth restriction, and salicylate intoxication.”[5]

As always, consult with a healthcare professional about any medications you’re taking or considering to start– even if they’re considered safe.

If you experience any unusual symptoms while taking an over-the-counter medication, call your doctor immediately.

There is light at the end of the tunnel

While it feels relentless right now, there is a clear light at the end of the tunnel, and your body will not feel like this forever.

For the vast majority of moms, pregnancy heartburn stops immediately after birth or within the first few days post-delivery. The moment your baby is born, the physical pressure on your stomach disappears, your hormone levels shift, and your body gets right to work restoring itself.

In the first trimester, heartburn is typically mild to moderate. Early hormone surges relax the stomach valve, but levels briefly stabilize as you transition into mid-pregnancy.

In the second trimester, heartburn tends to be more variable. Many women get a welcome break or significant improvement during these middle weeks as morning sickness fades and the hormones are not surging as fast as the first trimester.

In the third trimester, the heartburn can reach a peak in intensity. The baby is at their largest, filling space and pressing upward. It is intense, but it is also the final stretch! Around 36-38 weeks the baby will begin to descend further down into the pelvis (called “Lightening”) providing some relief. As the baby drops lower into your pelvis to prepare for birth, pressure lifts off your stomach and breathing and eating suddenly get easier.

A Few Encouraging Reminders

  • Heartburn is a good indication that your hormones are doing their job: High progesterone is essential for maintaining a healthy pregnancy and keeping your uterus relaxed. The heartburn is a frustrating side effect of a body that is working hard to protect your baby.
  • It is entirely temporary: Unlike chronic, lifetime acid reflux, pregnancy heartburn is purely situational. Your digestive system knows how to function normally and will return to its baseline post-delivery.

Hang in there—every day brings you closer to holding your baby, taking a deep breath, and enjoying your favorite meals without heartburn!

[1] https://pmc.ncbi.nlm.nih.gov/articles/PMC11944625/#sec5-nutrients-17-01069

[2] Moazzez R, Bartlett D, Anggiansah A. The effect of chewing sugar-free gum on gastro-esophageal reflux. Journal of Dental Research. 2005 Nov.;84(11):1062-5. doi: 10.1177/154405910508401118.

[3] https://americanpregnancy.org/pregnancy/heartburn-during-pregnancy

[4] https://www.hopkinsmedicine.org/health/wellness-and-prevention/gerd-diet-foods-that-help-with-acid-reflux-heartburn

[5] https://www.drugs.com/pregnancy/bismuth-subsalicylate.html