12 Home Remedies for Heartburn During Pregnancy

Pregnancy is a beautiful journey, but it comes with its fair share of quirks and challenges. One of the not-so-fun pregnancy symptoms? Heartburn. That fiery, uncomfortable feeling in your chest that seems to strike at the most inconvenient times (like right before bed).

As a mom of two who suffered through bad heartburn during both pregnancies, I know firsthand how hard it can be. I’m here to share some tried-and-true remedies to help you tame the burn. Today we are going to chat about 12 remedies you can try at home to help get some relief from heartburn and get back to enjoying your pregnancy!

Let’s dive into why heartburn happens during pregnancy and what you can do to feel better.

What is Heartburn During Pregnancy?

Heartburn is that burning sensation that creeps up your chest, sometimes leaving a bitter taste in your mouth. It can feel like literally burning right along your heart all the way up to your throat. To be honest, I never really understood what heartburn felt like until I experienced it myself. So if you are like me and never had any heartburn before pregnancy, I promise you will know!

It’s caused by stomach acid flowing back into your esophagus which is the tube that connects your mouth to your stomach. pregnancy, it’s especially common as your body goes through all kinds of changes. While it’s harmless, it can be incredibly annoying—but don’t worry, you’re not alone, and there are ways to ease it!

Why Heartburn Happens During Pregnancy?

There are several reasons pregnant women experience heart burn, including:

  • Growing baby: As your uterus grows and your uterus expands it puts pressure on your stomach pushing some of the acid up into your esophagus.
  • Hormonal changes: Pregnancy hormones, like progesterone, are responsible for relaxing many of the muscles in your body, include the lower esophageal sphincter. This of this as the door between your esophagus and your stomach that only opens when food goes through. Now due to the hormonal changes in your body, is it left open a crack (sometimes a very large crack) allowing that stomach acid to go back up the wrong way.
  • Slower digestion: Hormones also slow down your digestion, leaving food in your stomach longer and giving stomach acid more time to creep back up your esophagus and cause heart burn.

Home Remedies for Heartburn During Pregnancy

  1. Eat Smaller, More Frequent Meals: Instead of three big meals a day, try breaking them up into five or six smaller ones. This keeps your stomach from getting too full and reduces the chance of acid reflux.
  2. Chew Gum: Chewing gum increases saliva production, which can neutralize stomach acid and provide quick relief. Keep a pack handy for those heartburn emergencies.
  3. Stay Upright After Eating: Lying down right after a meal can make heartburn worse. Try staying upright for at least 1–2 hours after eating to let gravity do its job.
  4. Sip on Ginger Tea: Ginger is a natural remedy for nausea and heartburn. Steep fresh ginger slices in hot water, or grab some ginger tea from the store for a comforting drink.
  5. Use a Wedge Pillow: Sleeping at an incline can help keep stomach acid where it belongs. A wedge pillow or extra pillows under your upper body can make a big difference.
  6. Drink Almond Milk: Almond milk’s alkaline properties can help neutralize stomach acid and provide quick relief. Plus, it’s a tasty and healthy option!
  7. Avoid Trigger Foods: Certain foods—like spicy dishes, citrus, tomatoes, chocolate, and caffeine—are common culprits for heartburn. Keep track of what triggers your symptoms and steer clear when possible.
  8. Snack on Bananas or Melons: These fruits are naturally low in acid and gentle on your stomach, making them great choices when heartburn strikes.
  9. Try Apple Cider Vinegar: It might seem counterintuitive, but a teaspoon of apple cider vinegar in a glass of water before meals can help balance your stomach’s acid levels.
  10. Stay Hydrated: Drinking water throughout the day can dilute stomach acid and ease heartburn. Just avoid drinking large amounts during meals to prevent overfilling your stomach.
  11. Wear Loose Clothing: Tight clothes around your belly can increase pressure on your stomach, making heartburn worse. Opt for comfy, loose-fitting outfits instead.
  12. Ask Your Doctor About Safe Antacids; If natural remedies aren’t cutting it, talk to your healthcare provider. Some antacids are safe to use during pregnancy, like calcium-based Tums.

You Will Find Heartburn Relief!

Heartburn might feel like one of those unavoidable pregnancy woes, but with a little trial and error, you can find relief. Remember, you’re growing a human—which is no small feat—and it’s okay to take extra steps to make yourself more comfortable.

If heartburn continues to be a challenge, don’t hesitate to reach out to your provider for support throughout your pregnancy. They can offer advice and help tailor solutions that work for you.

For many, early pregnancy symptoms like heartburn will subside as the pregnancy progresses, but if it doesn’t hang in there! Pregnancy is full of ups and downs, but you’re stronger and more amazing than you realize.

Hang in there, mama, and know that you’ve got a whole cheer squad (myself included) rooting for you every step of the way!

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Hey I’m Jess! I’m a mom of two boys and a labor and delivery nurse just trying to navigate this crazy thing called motherhood. I’m so glad you’re here!

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