Acid reflux is extremely common during pregnancy, particularly in the second and third trimesters. There are a lot of factors and changes that occur during pregnancy, which makes reflux more likely to happen.
- Hormonal changes
First are the hormonal changes your body is going through. Progesterone and relaxin are the two main hormones responsible for increasing acid reflux because they both relax the lower oesophageal sphincter (LOS). The LOS is a ring of muscle at the top of your stomach that separates your oesophagus and your stomach, helping to create a barrier to stop acid from coming up and out of your stomach.
2. Your growing baby
The second, most obvious reason for increased reflux during pregnancy is the baby. A growing baby takes up space inside your body, forcing all of your other organs to be moved about to create space. This can push your stomach and its contents up, making it easier for acid to be pushed out of your stomach and into your oesophagus. This movement of everything upwards can also further lead to LOS relaxation, allowing reflux to happen more easily.
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While these things are inevitable and out of your control, there are things you can do to try and reduce their burden.
- Little and often.
Aim to eat small meals more frequently throughout the day. This ensures your stomach isn’t over-filled. Also, acid is produced by your stomach for digestion for a shorter period of time.
2. Slow down.
Give yourself time to chew your food properly. This can make digestion easier for your stomach, requiring less acid to break down the food and reduce the time that food is sitting in your stomach being digested.
3. Avoid triggers.
Luckily alcohol and caffeine, two common culprits of acid reflux, aren’t advised during pregnancy. While 200mg/day of caffeine is considered safe during pregnancy, it may be worth avoiding it and other foods as well if you find they’re triggers for you personally. For example, spicy foods, greasy foods, and foods high in fat such as chocolate.
4. Leave time between meals and going to bed.
Most experts recommend leaving approximately 3 hours after a meal before going to bed or lying down. This is because lying down with your stomach full increases the chances of acid and food coming back up in your oesophagus (due to more acid and stomach contents being there, which relaxes the LOS).
5. Prop your head up.
When you lie down, try adding an extra pillow to prop your head up. This allows gravity to help clear acid reflux and stop it from moving up your oesophagus while you sleep.
6. Sleep on your left-hand side.
Because of the way your stomach is angled, sleeping on your left-hand side means the opening from your stomach to your oesophagus is pointing up. This allows gravity to help stop stomach contents and acid from being able to come out.
7. Go for a walk.
Getting outside and doing some low intensity exercise can help keep your digestion moving, allowing your stomach to clear and prevent everything backing up. Not only that, but getting out and doing some activity during pregnancy is incredibly beneficial for your mental health as well.
8. Try a glass of milk – a typical reflux remedy.
Drinking a glass of milk can help neutralise acid. Milk is also incredibly nutritious, offering protein, calcium, vitamin B12, vitamin D, potassium, phosphorus, magnesium, zinc, and thiamine. All essential nutrients for pregnancy.
9. Consider over-the-counter medications.
Medicines such as Gaviscon can be useful to relieve reflux symptoms quickly. While Gaviscon is considered safe to take during pregnancy, always chat to your healthcare provider first. It is generally recommended to try modifying lifestyle factors first before reaching for medications during pregnancy.
While these are all great tips for dealing with acid reflux when you are pregnant, they are useful for anyone experiencing acid reflux at any time. However, if you find your symptoms worsening or it starts to become difficult to swallow, then do not hesitate to contact your GP, specialist or midwife as they will be able to investigate your reflux further, potentially offering further treatment or management options.