Bump & Burn: Managing Heartburn During Pregnancy

Pregnancy is a wild ride. Your body is growing a tiny human, your cravings are all over the place (pickles and ice cream, anyone?), and suddenly heartburn is the new guest crashing the party., If you’re experiencing that telltale fiery sensation creeping up your chest, you’re among many women suffering the same plight, Heartburn is one of the most common pregnancy symptoms, but don’t worry - there are plenty of ways to keep the burn at bay and get back to enjoying your bump (although if they’re a kicker we can’t stop that!).

Why Does Pregnancy Make Heartburn Worse?

Your body is a hormone factory during pregnancy and one of the biggest culprits behind heartburn is progesterone. This hormone helps relax your muscles to make room for your growing baby, but it also relaxes the valve that keeps stomach acid where it belongs - which is inside your stomach. Add in the fact that your baby is pushing everything upward (hello, cramped organs), and you’ve got the perfect recipe for acid reflux.

Heartburn SOS: How to Find Relief

The good news? You don’t have to suffer through pregnancy heartburn without a game plan. Here are some tried-and-true ways to cool the burn:

1. Eat Smaller, More Frequent Meals

If you tend to eat three big meals a day, try five or six smaller ones instead and spread them out. Overloading your stomach can cause bloating that pushes on that valve (the lower esophageal sphincter muscle) even more and lead to discomfort.

2. Avoid Trigger Foods

Spicy foods, citrus, chocolate, caffeine, and fried or greasy meals are not your friends during pregnancy if heartburn is hitting you hard. Pay attention to what sets off your heartburn and try to avoid it (even if that means skipping your favorite spicy meals for a while!).

3. Don’t Lie Down Right After Eating

Give gravity a chance to keep your stomach acid where it belongs. Aim to stay upright for at least an hour after meals, and try propping yourself up with a pillow at nighttime if you struggle to sleep due to reflux.

4. Stay Hydrated (But Sip, Don’t Chug)

We all know that drinking water is essential during pregnancy - and in general -  but gulping down large amounts at once can make your heartburn worse. Try sipping throughout the day instead of drinking too much at meals.

5. Try Natural Soothers to Support Digestive Health

Your stomach lining goes through a lot during pregnancy and keeping it healthy is key to reducing heartburn. Some natural ingredients can help calm inflammation and protect your digestive tract. For example, slippery elm bark coats and protects the esophagus, while licorice root supports digestion. Aloe vera and lemon balm are also known for their soothing properties. These gentle botanicals can help ease discomfort without interfering with pregnancy. These are all a part of our custom-formulated Acid Relief supplement which is developed to ease heartburn in a way that’s gentle on baby and you.

6. Sleep Smart

Heartburn can hit hardest at night, so try sleeping on your left side - this position helps keep acid down. Elevating the head of your bed slightly can also make a big difference. You don’t need to do anything complicated, just resting the box/legs on a step or a few books will do the trick! Or if that doesn’t work for you, just add some extra pillows as noted above to keep your head elevated.

It Won’t Last Forever

The good news? Pregnancy heartburn is temporary. Once your baby arrives, your digestive system will slowly return to normal. Until then, a mix of smart eating habits, natural remedies, and gentle digestive support can help keep things comfortable.

Heartburn doesn’t have to put a damper on your pregnancy glow. With a few tweaks, you can enjoy this exciting time, without the burn! If you need any help at all with navigating the best solution for your pregnancy heartburn journey, please reach out to us on Facebook for a direct 1:1 consultation.

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