14 Home Remedies for Heartburn During Pregnancy

Last Updated: January 25, 2024
Liesel Teen, RN-BSN

By Liesel Teen

BSN, RN, Practicing Labor and Delivery Nurse

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Pregnancy is a time of joy and anticipation, but it can also bring about various challenges, including heartburn. Many expectant mothers experience heartburn during pregnancy, and finding relief is essential to ensure a comfortable journey. 

In this article, we will explore what heartburn is, why it is common during pregnancy, and most importantly, we’ll share 14 effective home remedies to help manage heartburn and promote a smoother pregnancy experience!

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What is heartburn during pregnancy?

Heartburn is a burning sensation that rises from the stomach and spreads toward the chest and throat. It occurs when stomach acid flows back into the esophagus, causing irritation and discomfort. 

Pregnant women are more susceptible to heartburn because of the hormone progesterone. This hormone allows your body to relax and loosen, but not necessarily just in the pelvic region. It will also cause the valve in your esophagus that keeps stomach acid down to loosen, making heartburn more prevalent.

Between the loosened valve and a growing baby that makes your stomach volume a lot smaller, stomach acid gets pushed up more and more frequently.

Why is heartburn common during pregnancy? 

Several factors contribute to the increased occurrence of heartburn during pregnancy:

  • Hormonal changes: Pregnancy hormones, particularly progesterone, relax the muscles in the body, including the lower esophageal sphincter (LES), which normally prevents stomach acid from flowing back into the esophagus
  • Growing uterus: As the uterus expands to accommodate the growing baby, it exerts pressure on the stomach, causing stomach acid to move upward into the esophagus
  • Slower digestion: Pregnancy hormones can slow down the digestive process, leading to longer periods of time for stomach acid to reflux into the esophagus
  • Dietary changes: Pregnancy cravings and aversions may lead to alterations in eating patterns, including larger meals and consuming trigger foods that can contribute to heartburn
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14 Home remedies for heartburn during pregnancy

  1. Eat smaller, frequent meals: Opt for smaller, more frequent meals instead of large ones to reduce pressure on the stomach and prevent excessive acid production
  2. Avoid trigger foods: Identify and avoid foods that trigger heartburn, such as spicy, greasy, or acidic foods, chocolate, caffeine, and citrus fruits
  3. Stay upright after eating: Remain upright for at least 1-2 hours after meals to allow gravity to help keep stomach acid down and prevent reflux
  4. Elevate the head while sleeping: Raise the head of your bed or use extra pillows to elevate your upper body while sleeping, promoting better digestion and reducing the likelihood of acid reflux during the night
  5. Chew gum: Chewing sugarless gum after meals can stimulate saliva production, which helps neutralize stomach acid and reduce heartburn symptoms
  6. Sip ginger tea: Ginger has natural anti-inflammatory properties and can help soothe the digestive system. Sipping ginger tea can alleviate heartburn discomfort
  7. Try papaya enzymes: Papaya enzymes are available in chewable tablets and can aid digestion, helping to reduce heartburn
  8. Stay hydrated: Drink plenty of water between meals to stay hydrated, but avoid drinking large amounts during meals to prevent excessive stomach distension
  9. Wear loose clothing: Tight-fitting clothing can add pressure to the abdomen, contributing to heartburn. Opt for loose, comfortable clothing during pregnancy
  10. Apple cider vinegar: Although it might seem counterintuitive, some women find relief by mixing one tablespoon of apple cider vinegar with water and sipping it before meals. The acidity of apple cider vinegar can help balance stomach acid levels
  11. Coconut water: Coconut water is a natural hydrating drink that can soothe the digestive system and potentially reduce heartburn symptoms
  12. Milk: Sipping a glass of cold milk can help neutralize stomach acid and provide temporary relief from heartburn discomfort
  13. Yogurt: Consuming plain, probiotic-rich yogurt can promote a healthy gut and aid digestion, potentially alleviating heartburn
  14. Consult your healthcare provider: If heartburn persists despite trying home remedies, or if you have severe symptoms, consult your healthcare provider for further evaluation and personalized guidance

Here’s to heartburn relief, mama!

Heartburn during pregnancy is a common and uncomfortable symptom that many expectant mothers experience. However, with the right approach and a little experimentation, relief is within reach! By understanding the causes of heartburn and the changes in your body during pregnancy, you can implement effective home remedies to manage and reduce symptoms.

As with any pregnancy-related concern, it’s essential to consult with your healthcare provider before trying new remedies to ensure their safety and appropriateness for your individual pregnancy journey.

And remember, pregnancy is a unique experience, and what works for one expectant mother may not work for another. Be patient and open to trying different remedies until you find the ones that offer you the most relief!

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Liesel Teen, RN-BSN

Liesel Teen

BSN, RN, Practicing Labor and Delivery Nurse

As a labor and delivery nurse, I’ve spent countless hours with women who felt anxious — even fearful — about giving birth. I want you to know it doesn’t have to be that way for you!

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