Heartburn is a common yet uncomfortable symptom that many women experience during pregnancy, especially in the third trimester. In fact, about one in four pregnant women deal with heartburn.

The good news? With mindful eating habits and simple lifestyle adjustments, you can ease discomfort and even prevent heartburn altogether.

Causes of Heartburn During Pregnancy

Despite its name, heartburn has nothing to do with the heart. It occurs due to acid reflux—when stomach acid flows back into the esophagus, causing a burning sensation in the chest.

Here’s why heartburn happens more often during pregnancy:

• Increased Hormones: Higher levels of progesterone slow digestion, leading to bloating and acid reflux.

• Growing Uterus: As your baby grows, your expanding uterus puts pressure on the stomach, pushing acid upward.

• Relaxed Esophageal Sphincter: Progesterone also relaxes the lower esophageal sphincter (LES), the muscle that normally prevents stomach acid from rising. When this muscle is too relaxed, reflux and heartburn occur.

How to Prevent Heartburn During Pregnancy

While heartburn is common, making a few adjustments to your eating and lifestyle habits can help reduce its occurrence. Here’s what you can do:

1. Eat Smaller, More Frequent Meals

Instead of three large meals a day, opt for five to six smaller meals. Large meals can overfill your stomach, increasing acid reflux risk. Eating smaller portions supports better digestion and minimizes acid buildup.

2. Adjust Your Diet

Identifying and avoiding trigger foods can significantly reduce heartburn episodes.

Foods to Avoid:

• Spicy foods – Can irritate the esophagus and trigger reflux.

• Fried & fatty foods – Take longer to digest and increase acid production.

• Citrus fruits – Oranges, lemons, and grapefruits are highly acidic.

• Tomatoes & tomato-based products – Can worsen acid reflux.

• Carbonated drinks – Cause bloating and increase stomach pressure.

• Caffeine & coffee – Relax the LES, worsening reflux.

• Greasy foods – Harder to digest and can aggravate heartburn.

Foods That Help:

• Lean proteins – Easily digestible and support a healthy pregnancy.

• Oatmeal – A gentle, fiber-rich breakfast that absorbs stomach acid.

• Ginger – A natural remedy for nausea and heartburn; try in tea or smoothies.

• Bananas & melons – Low-acid fruits that soothe the stomach.

• Leafy greens – Nutrient-dense and easy to digest.

• Whole grains – Brown rice, quinoa, and whole wheat bread aid digestion.

• Yogurt & kefir – Contain probiotics that support gut health.

• Almonds & unsweetened nut milk – Alkaline in nature and help neutralize acid.

3. Be Mindful of How You Eat

• Eat slowly & chew thoroughly – Reduces stress on digestion and minimizes acid production.

• Avoid eating close to bedtime – Give your body at least 2-3 hours to digest before lying down.

• Sit upright while eating – Eating while reclined or lying down can worsen reflux. If having a bedtime snack, prop yourself up with pillows.

4. Separate Fluids & Solids

Drinking too much liquid with meals can expand the stomach and increase reflux. Instead, sip water throughout the day and limit intake during meals.

5. Make Simple Lifestyle Adjustments

• Wear loose clothing – Tight waistbands can put extra pressure on your stomach.

• Use a pregnancy pillow – Elevate your upper body while sleeping to reduce reflux.

• Maintain a healthy weight – Excess weight can increase stomach pressure, worsening heartburn.

Natural Remedies for Heartburn Relief

If heartburn strikes, try these natural solutions:

• Almonds – A handful of raw almonds may help neutralize acid.

• Ginger & honey – A spoonful of honey in warm ginger tea can soothe discomfort.

• Yogurt – Probiotics in yogurt can help balance stomach acid.

• Chewing gum – Increases saliva production, helping neutralize acid.

Medical Remedies

If lifestyle changes don’t provide relief, talk to your healthcare provider. They can recommend safe, pregnancy-friendly medications for heartburn.

The Fun Myth About Heartburn and Baby’s Hair!

You may have heard the old wives’ tale that severe heartburn means your baby will be born with a full head of hair. While there’s no solid proof, some research suggests a possible link between pregnancy hormones, heartburn, and fetal hair growth. Whether true or not, managing heartburn will help you feel more comfortable—regardless of your baby’s hairstyle at birth!

Final Tips

Heartburn is a common pregnancy discomfort, but with the right approach, you can keep it under control. By eating smaller meals, avoiding trigger foods, and making smart lifestyle choices, you can significantly reduce discomfort.

Looking for a pregnancy-friendly nutritional boost? The In Shape Mummy Pregnancy Superfood Health Shake is designed to nourish mums with essential nutrients while being gentle on digestion—helping you feel energised and supported without the burn!