Heartburn During Pregnancy: Why It Happens and How to Get Reli...

If you've ever woken up in the middle of the night with a burning sensation creeping up your chest, or found yourself unable to enjoy your favourite meal without paying for it later, you're far from alone. Heartburn during pregnancy is one of the most common complaints expectant mothers face, affecting up to 80% of pregnant women at some point during their journey. That fiery feeling behind your breastbone might seem like just another pregnancy inconvenience, but understanding why it happens—and more importantly, how to find relief—can make a significant difference in your daily comfort and overall wellbeing.

The good news? While pregnancy heartburn can be uncomfortable and persistent, it's rarely harmful to you or your baby, and there are plenty of safe, effective strategies to help you manage it. Let's dive into everything you need to know about this common pregnancy symptom and how you can reclaim your comfort.

What Is Heartburn and Why Does Pregnancy Make It Worse?

Heartburn, despite its name, has nothing to do with your heart. It's a digestive issue that occurs when stomach acid backs up into your oesophagus (the tube connecting your throat to your stomach), causing that characteristic burning sensation in your chest and throat. You might also experience a sour or bitter taste in your mouth, difficulty swallowing, or a feeling that food is stuck in your throat.

During pregnancy, several factors conspire to make heartburn more likely and more intense than you might have experienced before.

The Hormone Factor

The primary culprit is progesterone, often called the "pregnancy hormone." This essential hormone does wonderful things for your pregnancy—it helps maintain the uterine lining and prevents premature contractions. However, progesterone also relaxes smooth muscle tissue throughout your body, including the lower oesophageal sphincter (LES).

The LES is a ring of muscle that acts like a one-way valve between your oesophagus and stomach. When it's relaxed by progesterone, it doesn't close as tightly as it normally would, allowing stomach acid to escape upward. This relaxation begins early in pregnancy, which is why some women experience heartburn even in their first trimester.

The Growing Baby Factor

As your pregnancy progresses and your uterus expands to accommodate your growing baby, it begins to push against your stomach and other digestive organs. This physical pressure can force stomach contents—including acid—back up into your oesophagus. This is why many women find their heartburn intensifies during the third trimester when baby is taking up the most space.

If you're curious about how your baby is growing and developing week by week, our Week by Week Guide can help you understand exactly what's happening at each stage of your pregnancy.

Slower Digestion

Progesterone also slows down the digestive process overall, meaning food stays in your stomach longer. While this slower digestion allows more time for nutrients to be absorbed (beneficial for your growing baby), it also means your stomach produces acid for longer periods and remains fuller, increasing the likelihood of acid reflux.

Common Triggers to Be Aware Of

While pregnancy hormones and your growing bump create the perfect conditions for heartburn, certain foods and habits can make symptoms worse. Being aware of these triggers can help you make choices that minimise discomfort.

Foods That May Worsen Heartburn

Everyone's triggers are slightly different, but common culprits include:

• Spicy foods – Curries, hot peppers, and heavily spiced dishes
• Citrus fruits and juices – Oranges, lemons, grapefruits, and their juices
• Tomatoes and tomato-based products – Pasta sauces, ketchup, and salsa
• Chocolate – Sorry, but it can relax the LES further
• Fatty or fried foods – These slow digestion even more
• Caffeine – Coffee, tea, and caffeinated soft drinks
• Carbonated beverages – The bubbles can increase stomach pressure
• Mint – While it soothes some digestive issues, it can relax the LES
• Garlic and onions – Common triggers for many people

Habits That Contribute to Heartburn

Beyond food choices, certain behaviours can increase your likelihood of experiencing heartburn:

• Eating large meals
• Eating too quickly
• Lying down soon after eating
• Wearing tight clothing around your waist
• Bending over after meals
• Eating close to bedtime

Keeping a simple food diary for a week or two can help you identify your personal triggers. Note what you eat, when you eat it, and when symptoms occur. This information can be invaluable in developing your own heartburn management strategy.

Natural Remedies and Lifestyle Changes

Before reaching for medication, many women find significant relief through natural remedies and simple lifestyle modifications. These approaches are not only safe but can be surprisingly effective.

Eating Habits That Help

Eat smaller, more frequent meals. Instead of three large meals, try eating five or six smaller ones throughout the day. This prevents your stomach from becoming too full and reduces pressure on the LES. Slow down. Take your time eating, chew thoroughly, and put your fork down between bites. Eating slowly gives your body time to signal fullness and reduces the amount of air you swallow. Stay upright after eating. Try to remain upright for at least two to three hours after meals. A gentle walk can aid digestion—just avoid bending over or doing activities that put pressure on your abdomen. Don't eat close to bedtime. Aim to finish your last meal or snack at least three hours before lying down for the night.

Sleep Positioning

How you sleep can make a significant difference in nighttime heartburn:

Elevate the head of your bed. Place blocks under the legs at the head of your bed to raise it by 15-20 centimetres (6-8 inches). This uses gravity to help keep stomach acid where it belongs. Simply using extra pillows isn't as effective and can cause neck strain. Sleep on your left side. This position keeps your stomach below your oesophagus and can reduce acid reflux. It also happens to be the recommended sleeping position during pregnancy for optimal blood flow to your baby.

Natural Soothers

Several natural remedies may help ease heartburn symptoms:

Ginger – Known for its digestive benefits, ginger can help soothe the stomach. Try ginger tea, ginger chews, or adding fresh ginger to your meals. Almonds – Some women swear by eating a handful of almonds after meals. The theory is that their natural oils may help neutralise stomach acid. Milk or yoghurt – A small glass of cold milk or a few spoonfuls of yoghurt can provide temporary relief by coating the stomach lining. Papaya – Fresh papaya contains enzymes that aid digestion. However, avoid unripe papaya during pregnancy. Honey in warm water – A tablespoon of honey mixed with warm water may help soothe the oesophagus.

Safe Medications for Pregnancy Heartburn

When lifestyle changes aren't enough, certain medications can provide relief. Always consult your healthcare provider before taking any medication during pregnancy, but here's an overview of what's generally considered safe.

Antacids

Over-the-counter antacids like Tums, Rolaids, and Gaviscon work by neutralising stomach acid and can provide quick relief. Those containing calcium carbonate have the added benefit of providing extra calcium, which you need more of during pregnancy.

What to avoid: Antacids containing aluminium (which can cause constipation and, in high amounts, may affect fetal bone development), those high in sodium (which can increase water retention), and products containing aspirin.

H2 Blockers

Medications like ranitidine and famotidine reduce the amount of acid your stomach produces. They take longer to work than antacids but provide longer-lasting relief. These are generally considered safe during pregnancy but should be used under medical guidance.

Proton Pump Inhibitors (PPIs)

Medications like omeprazole work by blocking acid production more completely than H2 blockers. While they're often used for severe heartburn, their safety during pregnancy is still being studied. Your healthcare provider may recommend them if other options aren't effective.

If you're experiencing heartburn alongside other symptoms and aren't sure whether they're normal pregnancy discomforts, our Symptom Checker can help you understand what you're experiencing and when to seek medical advice.

When to Seek Medical Advice

While heartburn during pregnancy is usually harmless, there are times when you should contact your healthcare provider:

• Severe symptoms that don't respond to dietary changes or over-the-counter remedies
• Difficulty swallowing or feeling like food is getting stuck
• Unexplained weight loss due to inability to eat
• Vomiting blood or material that looks like coffee grounds
• Black, tarry stools which could indicate bleeding
• Chest pain that feels different from typical heartburn, especially if accompanied by shortness of breath, sweating, or pain radiating to your arm or jaw
• Symptoms that significantly impact your quality of life or ability to sleep

Your doctor or midwife can assess whether your symptoms require additional investigation or treatment and ensure there's no underlying condition that needs attention.

Heartburn Through Each Trimester

Understanding how heartburn typically evolves throughout pregnancy can help you anticipate and manage symptoms more effectively.

First Trimester

Heartburn can begin early, sometimes even before you know you're pregnant, due to rising progesterone levels. It may accompany morning sickness, making mealtimes particularly challenging. The silver lining? The combination often improves as the first trimester ends.

Second Trimester

For many women, the second trimester brings some relief from early pregnancy symptoms, including heartburn. However, as your baby grows and your uterus expands, you may notice symptoms creeping back, particularly after large meals or certain trigger foods.

Third Trimester

This is typically when heartburn is at its worst. Your growing baby is pushing against your stomach, leaving less room for food and increasing pressure that can force acid upward. The good news? Many women experience significant relief soon after delivery when hormone levels normalise and baby is no longer pressing on their stomach.

As you prepare for your baby's arrival during these final weeks, our Registry Checklist can help ensure you have everything ready for your little one.

The Emotional Side of Constant Discomfort

Living with persistent heartburn can be exhausting and frustrating. It's not just a physical symptom—it can affect your sleep, your enjoyment of food, your social life, and your overall mood. If you're feeling worn down by constant discomfort, know that these feelings are completely valid.

Don't hesitate to:

• Talk to your partner or support system about how you're feeling
• Reach out to your healthcare provider if symptoms are significantly impacting your quality of life
• Connect with other pregnant women through antenatal classes or online communities who understand what you're going through
• Practice self-compassion – pregnancy is hard work, and it's okay to acknowledge that

Remember that this discomfort is temporary. For most women, heartburn resolves quickly after delivery, and soon you'll be focused on the incredible joy of your new baby rather than the challenges of pregnancy.

Looking Ahead: Relief Is Coming

Pregnancy heartburn, while uncomfortable and sometimes seemingly endless, is a temporary condition that will improve. For most women, symptoms begin to ease soon after giving birth as hormone levels return to normal and your organs have room to settle back into their usual positions.

In the meantime, be patient with yourself and experiment with different strategies to find what works best for you. Whether it's avoiding your trigger foods, eating smaller meals, sleeping propped up, or using safe medications when needed, there are plenty of ways to manage this common pregnancy complaint.

As you navigate heartburn and all the other changes pregnancy brings, remember that each day brings you closer to meeting your little one. The discomforts you're experiencing now are part of the incredible process your body is going through to grow and nurture new life—and that's truly something remarkable.

If you haven't already, check out our Due Date Calculator to see exactly how many weeks are left until you can expect to meet your baby and say goodbye to pregnancy heartburn for good. You've got this, and we're here to support you every step of the way.

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