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What is Heartburn During Pregnancy?
Pregnancy heartburn feels like a burning sensation behind your chest bone or in your throat, often accompanied by a sour or bitter taste in your mouth. It’s caused by acid reflux, where stomach contents flow back into the oesophagus (tube connecting your mouth to your stomach). This isn’t related to your heart, despite the name. It’s a frequent pregnancy symptom, affecting 17 to 45 per cent of pregnant individuals.Symptoms often worsen as pregnancy progresses and become more noticeable in the third trimester. If you’ve had heartburn before pregnancy or during previous pregnancies, you’re more likely to experience it again.
Symptoms of Heartburn During Pregnancy
Recognising pregnancy heartburn symptoms can help you manage them effectively. They usually appear within 30 minutes to an hour after eating, though sometimes they may be delayed. Certain movements can make them worse, like bending over or lying down after a meal. You might notice the following symptoms:- A burning feeling in your chest or throat.
- A sour or bitter taste at the back of your throat.
- Feeling bloated or full in your stomach.
- Bringing up swallowed food (regurgitation).
- Frequent burping or belching.
- Feeling sick or having a sore throat.
- Mild pain or coughing.
Causes of Heartburn During Pregnancy
Many factors can lead to pregnancy heartburn. Some common reasons why heartburn occurs during this time include:- Hormonal changes: Pregnancy hormones, especially progesterone, relax the lower oesophageal sphincter (LES), the muscle that separates your stomach from your oesophagus. This allows stomach acid to flow back more easily.
- Slower digestion: Progesterone also slows down your digestive system and causes food to move more slowly through your stomach. As a result, bloating and acidity in pregnancy become more common.
- Growing uterus: Your uterus expands and presses on your stomach as your baby grows, pushing acid upward into the oesophagus. This is why heartburn is often worse in the third trimester.
- Gallstones: In rare cases, gallstones (hardened deposits that form in the gallbladder) may contribute to heartburn.
Common Triggers for Heartburn During Pregnancy
Certain foods and habits can worsen pregnancy heartburn. Staying away from these triggers can help you reduce the symptoms:- Spicy foods can irritate your oesophagus and make heartburn more likely.
- Fatty or greasy foods stay in your stomach longer, delaying digestion and increasing acid reflux risk.
- Caffeine and alcohol can relax the LES and allow stomach acid to flow back into the oesophagus, causing heartburn.
- Citrus fruits and juices can aggravate heartburn.
- Carbonated drinks like sodas can worsen acidity in pregnancy.
- Chocolate can also relax the LES, contributing to acid reflux.
- Large meals or overeating put extra pressure on your stomach.
- Eating before bed or lying down soon after eating increases the chance of acid flowing back.
Lifestyle Changes to Prevent Heartburn During Pregnancy
Small changes in your daily routine may help relieve heartburn. These are some useful tips to try:- Have smaller meals more often rather than three large ones to lessen stomach pressure.
- Chew your food slowly to help digestion and reduce reflux risk.
- Sit upright while eating to help food move downward.
- Avoid lying down for at least two hours after eating to prevent acid backflow.
- Elevate the head of your bed or use pillows under your shoulders to keep acid in your stomach while sleeping.
- Wear loose-fitting clothing to avoid extra pressure on your abdomen.
- Sleep on your left side to help reduce reflux.
- Exercise regularly, as staying active can support healthy digestion.
- Avoid smoking and alcohol completely because they worsen heartburn and can harm your baby.
Dietary Changes to Ease Heartburn During Pregnancy
Adjusting what and how you eat can make a big difference in managing pregnancy heartburn. Try these dietary strategies:- Choose alkaline foods: Foods like bananas, broccoli, and leafy greens can neutralise stomach acid.
- Eat high-fibre foods: Whole grains and root vegetables support digestion and may reduce heartburn.
- Do not drink between meals: Avoid drinking large amounts of liquid during meals to prevent overloading your stomach.
- Limit trigger foods: Avoid spicy, fatty, greasy, or acidic foods and drinks.
Natural Remedies for Quick Relief
Natural remedies can provide fast relief for mild heartburn during pregnancy. Always check with your healthcare professional before trying these:- Sip small amounts of water throughout the day to stay hydrated without overwhelming your stomach.
- Eat yoghurt or drink milk to soothe your stomach and neutralise acid.
- Add a tablespoon of honey into warm milk for a calming effect.
- Chew sugar-free gum to increase saliva production, which can neutralise stomach acid.
- Try peppermint tea or sugar-free peppermint candies, but use them sparingly as they may not suit everyone.
- Consume ginger in moderation (for example, as tea or slices steeped in hot water) to help digestion. But avoid large amounts to prevent uterine contractions.
- Drink lemon water (a few wedges in a glass of water) to balance stomach acid and promote digestion.
- Take a teaspoon of apple cider vinegar in a glass of water to help regulate stomach acid levels.
When to Contact Your Healthcare Professional
Most heartburn is mild and manageable, but some symptoms need medical attention. Reach out to your healthcare professional if you experience:- Persistent heartburn despite lifestyle and dietary changes.
- Heartburn that wakes you up at night.
- Difficulty swallowing.
- Spitting up blood or having black stools may indicate bleeding in your digestive tract.
- Unexplained weight loss.
- Heartburn may have symptoms similar to a heart attack. Experiencing severe chest pain is a warning sign, especially if you’ve never had heartburn before.
How Long Does Heartburn Last?
Heartburn may resolve after childbirth when your hormone levels and body return to their pre-pregnancy state. If you didn’t have heartburn before pregnancy, it’s likely to disappear once your baby is born. In the meantime, managing symptoms with the strategies above can help you stay comfortable.Coping Strategies for Daily Life
These are some simple coping strategies to help you feel more comfortable every day:- Practice stress-reducing techniques like gentle yoga or deep breathing, as stress can worsen digestive issues.
- Plan meals earlier in the day to allow more time for digestion before bedtime.
- Use a food journal app to track symptoms alongside meals for easier trigger identification.
- Stay upright or take a short, gentle walk after eating to promote digestion and reduce acid reflux.
FAQs on Heartburn During Pregnancy: Causes, Symptoms, and Relief
- How to get rid of heartburn during pregnancy fast?
For quick relief, sip cold milk, eat plain yoghurt, or drink ginger or peppermint tea. You can also try standing or sitting upright. Always check with your doctor before using any remedy. - When does heartburn usually start in pregnancy?
It can begin at any time, but often becomes more noticeable in the second or third trimester. - What are the common symptoms of heartburn during pregnancy?
Symptoms may include a burning sensation in the throat or chest, a sour or bitter taste, bloating, frequent burping, and sometimes mild pain or coughing.
