Heartburn in pregnancy is no joke…Trust and believe me, I’ve been there!
From about halfway through the second trimester and all the way through the third, I was chugging Gaviscon like it was going out of fashion.
The nights were definitely worse. As soon as I lay down, I could feel the acid swirling around, making it almost impossible to get comfortable. I’d toss and turn, struggling to drift off, and just when I finally managed to fall asleep I would be forced awake with that awful, burning nausea. I’d rush to the bathroom, convinced I was going to be sick, only to stand there with nothing happening except that horrible, lingering, sicky feeling stuck in my throat.
The old wives’ tale is that the more hair your baby has, the worse your heartburn will be. And I can’t argue with that… my daughter arrived with a full head of hair to prove the point!
However, there are actual reasons why heartburn occurs and things that you can do to ease it.
Nearly half of all pregnant women experience heartburn, particularly in the second and third trimesters.
Heartburn occurs when stomach acid flows back into the oesophagus, causing that unmistakable burning sensation. During pregnancy, several changes in your body make this more likely:
- Hormonal changes: Increased levels of progesterone relax smooth muscles, including the valve that normally keeps acid where it belongs.
- Growing uterus: As your baby gets bigger, the uterus presses against the stomach, sometimes pushing acid upward.
- Slower digestion : Pregnancy hormones also slow digestion, which means food lingers in the stomach longer, raising the risk of reflux.
While everyone’s body reacts differently, certain foods and habits are more likely to bring on heartburn during pregnancy, these include:
- Eating spicy, greasy, or fried foods
- Eating Citrus fruits, tomatoes, and chocolate
- Drinking Coffee, tea, and fizzy drinks
- Eating large meals or eating too close to bedtime
- Lying down or reclining right after eating
For me lying on my right hand side also made things far worse. When you lie on your right side, your stomach is positioned higher than your oesophagus, which makes it easier for stomach acid to flow back up and cause that burning sensation. Lying on your left side is generally recommended in pregnancy as it not only helps reduce heartburn, but also improves blood flow to your baby and kidneys.
Other things you can do to help include:
- Eat smaller meals more often rather than three large ones.
- Stay upright after eating for at least 30–60 minutes.
- Sleep with your upper body elevated to prevent acid from creeping upward at night.
- Pinpoint and avoid your trigger foods whenever possible.
- Sip fluids slowly instead of drinking large amounts all at once.
- Opt for loose, comfortable clothing that doesn’t add extra pressure to your belly.
Sometimes, despite your best efforts, heartburn persists. In these cases, it’s important to talk to your healthcare provider. Many over-the-counter options, such as antacids, are safe to use during pregnancy—but it’s always best to get medical guidance before taking anything new.
Reach out to your doctor or midwife if you notice:
- Severe or constant heartburn that doesn’t improve
- Difficulty eating or unexplained weight loss
- Additional symptoms like persistent vomiting, coughing, or trouble swallowing