Expectant mothers often complain of heartburn as their pregnancy progresses. In fact, it affects more than half of pregnant women in their second and third trimesters.  

Heartburn, often associated with acid reflux, occurs when acid from the stomach moves backwards into the esophagus, causing irritation and inflammation. In severe cases, the acid can even reach the throat and mouth, leading to symptoms like hoarse voice, bad taste, and tooth decay. 

But why does this occur? And what can expectant mothers do about it? Here’s how to deal with heartburn during pregnancy: 

Heartburn During Pregnancy 

Heartburn is a “burning sensation” behind the breastbone that occurs when stomach acid flows from your stomach into the food pipe (oesophagus). Usually, the condition is mild and is linked to something you eat. 

However, in pregnant women – especially during the final stages – heartburn can become severe and persistent. It’s estimated that 30-80% of pregnant women experience heartburn.  

Heartburn Symptoms 

Unsure if you’re experiencing heartburn? Look for these symptoms: 

• Burning sensation in the chest or throat

• Chest pain

• Sour or bitter taste in the mouth

• Regurgitation of food or acid

• Bloating

• Feeling of fullness after eating small amounts

• Frequent burping

• Worsening of symptoms when lying down or after meals 

What Causes Heartburn During Pregnancy? 

Heartburn is a typical symptom of gastroesophageal reflux disease (GORD). This condition occurs when the stomach contents repeatedly backflow into the oesophagus over a long period of time.  

In pregnant women, the increased risk of GERD is related to their body changes. Three common causes include: 

1. Hormones. Progesterone (the “pregnancy hormone”) is a well-known muscle relaxer. It can relax the lower esophageal sphincter (LES) that usually separates the stomach from the esophagus, allowing for backflow.

2. Growing Baby. As the baby grows, it increases the pressure in the abdomen. This rising pressure pushes the stomach contents backwards.

3. Slowed Digestion. Progesterone also slows the movement of food through the digestive system. As a result, the stomach remains fuller for longer, increasing the risk of heartburn. 

How to Deal with Heartburn During Pregnancy 

Heartburn often becomes more common later in pregnancy. But it’s not inevitable. With a few sensible lifestyle changes and treatments, you can reduce your symptoms.  

(Note: It's also important to distinguish heartburn from other conditions that might involve regurgitation, such as rumination, where food is re-chewed and re-swallowed, or sometimes expelled.) 

Here’s how: 

Change Your Diet 

Your diet can significantly increase the risk of heartburn. For example, many people find that spicy, acidic, or high-fat foods trigger their symptoms. 

Avoiding these foods might help: 

• Spicy foods

• Fried or fatty foods

• Citrus fruits (e.g. oranges, lemons)

• Tomatoes and tomato-based sauces

• Chocolate

• Caffeinated drinks (e.g. coffee, cola)

• Carbonated drinks

• Peppermint

• Onions and garlic

Eat Little and Often 

We’re used to eating three main meals per day. However, as the body grows, your stomach can no longer handle that volume as well. 

Instead, try eating smaller meals and spread more frequently throughout the day. This allows the stomach to empty quicker and avoid overwhelming it.  

Don’t Lie Down Right After Eating 

Gravity is your friend. Once you’ve finished eating, stay as upright as possible for the next three hours. This gives your stomach time to empty and relax. It minimizes the risk of backflow from your stomach into your oesophagus.  

You should also avoid eating just before bed. Follow the same three-hour window, letting your stomach empty before you lie down for the night. 

Prop Up Your Head When You Sleep 

If you experience repeated acid reflux during the night, it’s likely because you’re lying flat. Try adding an extra pillow under your head and shoulders (or even raise your bed using blocks). This will let gravity work its magic and prevent acid from flowing backwards. 

It’s sensible to raise your head up around 6 to 9 inches, allowing gravity to do the work for you. 

Drink After Meals 

Drinking with meals increases the risk that your stomach becomes too full.  

Instead, try to drink after your meal. This gives your stomach a chance to digest and process the food before filling up its capacity.  

Take Medication 

If none of the lifestyle and dietary approaches above do the trick, you might want to consider taking a medication to prevent the reflux. 

Antacids are the most common way to treat an acid attack. These tablets neutralize the acid in your stomach, preventing heartburn. But you should only take antacids that contain calcium carbonate. Avoid antacids containing sodium bicarbonate as this can increase swelling.  

Other medications to treat heartburn aren’t advised during pregnancy and taking them can potentially cause harm to the developing baby. 

Ready to Find Relief from Heartburn During Pregnancy? 

If morning sickness or that burning chest feeling is making pregnancy less comfortable, don’t suffer in silence. At The Functional Gut Clinic, our friendly specialists offer tailored advice and expert care to help manage heartburn throughout your pregnancy journey. 

Find out more about heartburn symptoms and how we can diagnose the underlying cause.