Heartburn during pregnancy? Here's how to avoid it

Heartburn is a common complaint during pregnancy, affecting up to 80% of mums-to-be. While it can be uncomfortable and painful, there are many ways to manage and keep you feeling more at ease.

But first, what exactly is heartburn?

Heartburn, also known as acid reflux, happens when stomach acid flows back up into the oesophagus, causing a burning sensation in the chest and throat. During pregnancy, the hormone progesterone can relax the muscles in the stomach, which makes it easier for acid to escape and cause discomfort. 

Why is heartburn common during pregnancy?

It’s all down to a few factors:

• Hormonal changes: Progesterone can relax the muscles in the stomach, allowing acid to flow more easily into the oesophagus.
• Pressure on the stomach: As the uterus expands, it can put pressure on the stomach, causing acid to flow back up into the oesophagus.
• Slower digestion: Pregnancy hormones can slow down digestion, allowing food to sit in the stomach for longer periods, increasing the chances of acid reflux.

How to avoid heartburn during pregnancy?

While you can’t completely avoid heartburn during pregnancy, there are plenty of ways to keep it in check and make things more comfortable:

• Avoid trigger foods: These include citrus fruits, tomatoes, chocolate, spicy foods, and fatty or fried foods.
• Eat smaller, more frequent meals: This helps to ease the pressure on the stomach and prevent acid reflux.
• Avoid lying down after eating: This can allow acid to flow more easily into the oesophagus.
• Raise the head of your bed: Raising it by 6-8 inches can help prevent acid reflux while sleeping.

Ways to ease heartburn during pregnancy?

If you're experiencing heartburn during pregnancy, there are several ways to ease its symptoms:

Over the counter medications

Antacids

Antacids over the counter may help neutralise stomach acid.

• Pro: Can provide quick relief and are easily accessible.
• Con: Only a temporary solution and doesn’t address underlying causes. 

Histamine-2 (H2) blockers

These work to reduce acid production in the stomach.

• Pro:  Can provide quick relief and are easily accessible 
• Con: May interact with some prescription medications.

Proton pump inhibitors (PPIs)

May also reduce acid production in the stomach

• Pro:  Long-lasting effectiveness.
• Con: Stopping abruptly can lead to a rebound effect - where the body produces even more acid making symptoms worse. 

Natural remedies

Natural remedies may also help soothe heartburn symptoms. Some examples include;

Slippery elm

A type of tree native to North America, its inner bark is used in herbal medicine for digestive relief. Often taken as a lozenge or mixed with warm water. 

• Pro: Forms a soothing gel that coats and protects the esophagus and stomach lining, reducing irritation.
• Con: Can slow the absorption of medications and may cause constipation if it’s not takenwith enough water.

Marshmallow root

A herb known for its high mucilage content, which may help to soothe inflamed tissues. Best taken as a tea or in capsule form. 

• Pro: Helps coat and soothe the digestive tract.
• Cons: May interfere with the absorption of medications. It can alsolower blood sugar levels, so caution is needed for those with gestational diabetes.
  

Ginger

A root commonly used as a spice and traditional remedy for nausea and digestive discomfort. Best used in moderation as a tea or in small amounts of fresh ginger.

• Pro: Well-known for easing nausea, supporting digestion, and potentially reducing acid reflux.
• Con: In high doses, it may cause digestive discomfort or worsen heartburn for some people.

As with all supplements and medications, it's best to speak with a healthcare professional before starting a new supplement regime. 

When to see a doctor or healthcare professional

While heartburn is common during pregnancy, there are times when you should seek medical attention:

• Severe heartburn: If it’s really bad,  or if you experience difficulty swallowing or chest pain.
• Frequent heartburn: If heartburn’s happening all the time, or if it interferes with your daily activities
• Over the counter medications not working: If you have tried some over the counter medication and nothing seems to be helping
• Other symptoms: If you’re dealing with other symptoms, such as nausea, vomiting, or abdominal pain.

The bottom line

Heartburn is a common complaint during pregnancy, but by  avoiding trigger foods, eating smaller meals, and raising the head of your bed, you can manage it better. If your symptoms persist or worsen, speak to your healthcare professional.

Reviewed by the Healthylife health experts February 2025.