By Heather DeJarnett, CNM
If you’re pregnant and suddenly reaching for antacids after every meal, you’re not alone. Heartburn during pregnancy is one of the most common complaints we hear from expecting moms. In fact, more than half of pregnant women experience heartburn at some point, especially during the second and third trimesters.
The good news? While it can be uncomfortable, there are many safe and effective ways to manage heartburn during pregnancy—and you don’t have to simply suffer through it.
Why Does Heartburn During Pregnancy Happen?
It’s a burning sensation in your chest or throat caused by stomach acid flowing back into the esophagus.
During pregnancy, this happens for two main reasons:
- Hormonal changes. Increased progesterone relaxes the valve between your stomach and esophagus, making acid reflux more likely.
- Your growing baby. As your uterus expands, it places pressure on your stomach, especially later in pregnancy.
Contrary to popular belief, heartburn isn’t necessarily a sign that your baby will have lots of hair (although some studies suggest there may be a slight association!).
Fast Relief for Heartburn During Pregnancy
When heartburn strikes, these simple strategies often provide quick relief.
Eat Smaller, More Frequent Meals
Instead of three large meals, try eating five to six smaller meals throughout the day. A full stomach increases pressure that can worsen reflux.
Try not to drink large amounts during meals, since extra fluid can make the stomach feel overly full and worsen reflux. Instead, take small sips with meals and focus on drinking more fluids between meals to stay well hydrated.
Stay Upright After Eating
Avoid lying down for at least two to three hours after meals. Even a short walk can help digestion and reduce reflux symptoms.
Sleep Slightly Elevated
If nighttime heartburn is keeping you awake, elevate the head of your bed or use a wedge pillow.
Sleeping on your left side may also help reduce reflux.
Vomiting at night can is a common symptom, especially when reflux is worse after lying down. Avoid eating close to bedtime, keep your upper body elevated, and let your provider know if nighttime vomiting is frequent, persistent, or affecting your ability to eat, drink, or sleep.
Identify Trigger Foods
Every pregnancy is different, but common culprits include:
- Spicy foods
- Fried or greasy meals
- Citrus fruits
- Tomato-based sauces
- Coffee and caffeinated beverages
- Carbonated drinks
- Peppermint
- Chocolate (for some women)
Keeping a food journal can help identify your personal triggers.
Foods and Drinks That May Help
Many women find relief by incorporating foods that are gentle on the stomach.
Some options include:
- Oatmeal
- Bananas
- Apples
- Whole grain toast
- Yogurt
- Brown rice
- Lean proteins like chicken or turkey
One surprising option? Low-fat chocolate milk.
Chocolate itself can trigger heartburn for some people, but many pregnant women tolerate low-fat chocolate milk well because the protein and calcium help buffer stomach acid while also providing hydration and important nutrients. If chocolate seems to worsen your symptoms, plain low-fat milk or a protein-rich smoothie may be a better choice.
Can Supplements Help?
Before starting any supplement during pregnancy, always discuss it with your midwife or obstetric provider.
Depending on your symptoms, your provider may recommend:
- Calcium carbonate (such as chewable calcium tablets), which can provide quick symptom relief while also contributing to your daily calcium intake.
- Magnesium-containing antacids may be appropriate for some women, depending on your overall health and pregnancy.
- Probiotics may support overall digestive health in some individuals, although research specifically for heartburn remains mixed.
- Papaya Enzyme chewable tablets provide gentle relief from occasional heartburn by supporting digestion after meals. We recommend discussing any new supplement with your midwife before use during pregnancy, and choosing products specifically labeled as appropriate for pregnancy when possible.
Avoid taking supplements or antacids at the same time as your prenatal vitamin unless instructed otherwise, as calcium and other minerals can interfere with iron absorption.
Natural and Complementary Approaches
Many women are interested in non-medication options for managing heartburn during pregnancy.
Some strategies that may be helpful include:
Ginger
Ginger is best known for helping nausea, but some women find it soothing for digestive discomfort as well. Ginger tea or small amounts of fresh ginger can be a gentle option.
Mindful Eating
Eating slowly, chewing thoroughly, and avoiding overeating can reduce the amount of air swallowed and lessen reflux symptoms.
Chiropractic Care
Prenatal chiropractic care may help reduce pressure through the diaphragm and improve posture, which can ease heartburn during pregnancy for some women. Choose a chiropractor experienced in prenatal care, like ours at Minnesota Women’s Care.
Gentle Movement
A short walk after meals can encourage digestion and help minimize heartburn.
Prenatal Yoga and Breathing Exercises
Gentle movement and diaphragmatic breathing may reduce abdominal pressure and support healthy digestion while also relieving stress. Check out our WomanWorx exercise for pregnancy library.
Acupuncture
Some pregnant women report improvement with acupuncture performed by a licensed practitioner experienced in prenatal care. While evidence is still evolving, it may be worth discussing with your healthcare provider if symptoms persist.
Are Medications Safe?
Lifestyle changes don’t always eliminate heartburn during pregnancy, and that’s okay.
Several over-the-counter medications are considered safe during pregnancy, but it’s important to choose the right one.
Your provider may recommend:
- Calcium carbonate antacids
- Certain H2 blockers if symptoms become more frequent
- Proton pump inhibitors (PPIs) for severe or persistent reflux when appropriate
Avoid taking medications without discussing them with your prenatal care provider, especially if symptoms are frequent or worsening.
When Should You Call Your Midwife?
Occasional heartburn is normal, but contact your healthcare provider if you experience:
- Difficulty swallowing
- Vomiting blood or coffee-ground material
- Severe chest pain
- Unexplained weight loss
- Persistent vomiting
- Heartburn that doesn’t improve with lifestyle changes or recommended medications
Sometimes what feels like heartburn can be another medical condition that deserves evaluation.
A Midwife’s Take
One of the biggest misconceptions I hear is that heartburn is simply something you have to “put up with” during pregnancy.
You don’t.
There are many safe, evidence-based ways to find relief—from simple dietary changes and positioning strategies to medications when needed. Every pregnancy is unique, so don’t hesitate to bring up your symptoms during your prenatal visits. Even if heartburn seems minor, improving your comfort can make a meaningful difference in your sleep, nutrition, and overall well-being.
At Minnesota Women’s Care, we’re here to help you feel your best throughout every stage of pregnancy.
Frequently Asked Questions About Heartburn During Pregnancy
What causes heartburn during pregnancy?
Hormonal changes relax the valve between the stomach and esophagus, while your growing uterus increases pressure on the stomach, making acid reflux more likely.
Can heartburn during pregnancy hurt my baby?
No. Although it can be uncomfortable for you, heartburn itself does not harm your baby.
What is the fastest relief for heartburn during pregnancy?
Eating smaller meals, staying upright after eating, avoiding trigger foods, and using pregnancy-safe antacids recommended by your healthcare provider often provide the quickest relief.
When does heartburn during pregnancy usually start?
Many women notice symptoms beginning in the second trimester, although it can occur at any point during pregnancy and often becomes more noticeable in the third trimester.
Should I call my provider about heartburn?
Yes, especially if symptoms are severe, occur daily, interfere with eating or sleeping, or aren’t improving with recommended treatments.