Introduction 

Hey mama-to-be! If you’re feeling that burning sensation in your chest or throat after meals, you’re definitely not alone. Heartburn is one of the most common discomforts during pregnancy, and while it’s no fun, it’s also very normal.

So, why does pregnancy bring on the heartburn? Let’s break it down in a simple way.

Why Does Heartburn Happen During Pregnancy?

When you’re pregnant, your body is working overtime to grow a whole human! One big change is the surge of a hormone called progesterone. This hormone helps to relax your muscles, including the muscle between your stomach and esophagus (called the lower esophageal sphincter). Normally, this muscle acts like a gate, keeping stomach acid where it belongs—in your stomach.

But when it’s relaxed (thanks to progesterone), stomach acid can sneak up into your esophagus, causing that burning feeling we call heartburn.

And as your baby grows and your belly expands, your uterus starts to press against your stomach. That extra pressure can also push stomach acid upwards, making heartburn even worse, especially in the third trimester.

What Does It Feel Like?

• A burning feeling in your chest or throat
• A sour or bitter taste in your mouth
• Discomfort after eating, especially when lying down or bending over

Simple Solutions & Remedies

The good news? You don’t have to suffer through it without help. Here are some easy ways to ease heartburn during pregnancy:

1. Watch What (and How) You Eat

• Eat small, frequent meals instead of big ones. Large meals can put extra pressure on your stomach.
• Avoid foods that trigger heartburn. Common culprits are spicy foods, fried foods, chocolate, caffeine, citrus fruits, and tomato-based dishes.
• Chew your food slowly and thoroughly. Eating too fast can make heartburn worse.

2. Don’t Lie Down Right After Eating

Give your body time to digest by staying upright after meals. Try waiting at least 2-3 hours before lying down or going to bed.

3. Sleep Smart

• Elevate your head and chest while sleeping. You can use an extra pillow or a wedge.
• Sleeping on your left side may also help reduce heartburn.

4. Sip on Something Soothing

Some moms find relief by drinking:

• A glass of warm milk
• A mild ginger tea (ginger is pregnancy-safe and great for digestion)
• A spoonful of honey in warm water

5. Wear Loose Clothing

Tight clothes around your belly can increase the pressure on your stomach and make heartburn worse. Go for comfortable, loose-fitting clothes.

6. Talk to Your Healthcare Provider

If home remedies aren’t cutting it, speak to your doctor or midwife. They might recommend pregnancy-safe antacids or other medications.

The Bright Side

While heartburn is annoying, it’s usually harmless and will likely go away after delivery. It’s just one of those quirky things your amazing body goes through while growing your little one!

Remember, every pregnancy is unique. What works for one mom might not work for another, so listen to your body and don’t hesitate to reach out for help if you need it.