Person meditating peacefully on a couch at home.

Feeling the Burn? Get Heartburn Help Now!

November 9, 2022 Women
Destiny loved wearing clothes to show off her baby bump. Her pregnancy was going great, except for the frequent heartburn. What Destiny didn’t know was her skinny jeans and tight tops could actually be making her heartburn worse! Destiny was ready to try anything because it seemed like no matter what she ate or drank, she felt the burn. Heartburn is painful, and it’s a common problem to have during pregnancy — especially in the second half. Luckily, it’s usually a problem that’s easy to solve.
What Causes Heartburn?

Hormones. Like other changes your body goes through during pregnancy, this one can also be blamed on hormones. Hormones cause the muscle between your stomach and your esophagus to relax. (The esophagus is the tube that connects your stomach to your throat.) If the muscle relaxes when it shouldn’t, stomach acid can creep up into the esophagus and throat, which causes a strong burning feeling.

A growing baby. As babies grow during pregnancy, they push up on the stomach, pushing the stomach towards the esophagus.

Too much in the stomach. Eating or drinking too much at a time can cause the stomach to “overflow” and stomach acid to “back up”.

What Causes Heartburn?
Pregnant woman experiencing heartburn, sitting on grey couch.

What Can You Do?

Pregnant woman enjoying fruit salad at home.
  • ✓ Avoid tight-fitting clothes. They may be stylish, but wearing clothing that’s too tight can make heartburn worse.
  • ✓ Eat mini-meals. This can also help other pregnancy problems like nausea and lack of energy.
  • ✓ Sip, don’t slurp! Drink small amounts of liquid with your meals and have most of your fluids between meals.
  • ✓ Get in the right position.
  • Lying down causes stomach acid to move up and cause heartburn, so don’t lie down right after eating. It’s best to wait two to three hours after eating before lying down.
  • Avoid bending over after you eat. Leaning over to pick up a child, to pick up toys or to pull weeds can all move stomach acid where it shouldn’t be.
  • Elevate your head when sleeping. Keeping your head four to six inches higher than your body may help.
Pregnant woman sitting on a couch, smiling gently.
Pregnant woman walking by a scenic lakeside path.
  • ✓ Eat slowly and chew your food well. Digestion starts in the mouth, so if you chew your food well, your food will have to spend less time in the stomach.
  • ✓ Quit smoking and avoid secondhand smoke. Chemicals in smoke relax the muscle that keeps stomach contents where they belong.
  • ✓ Relax! Take a walk after you eat. This can help with digestion and also decrease stress, which can be a trigger for heartburn.
  • ✓ Know your trigger foods, which can vary for everyone, but commonly include:
  • Caffeinated drinks like coffee and tea
  • Greasy and fried foods
  • Carbonated drinks like soda or sparkling water
  • Citrus fruits like orange juice and lemonade
  • Tomatoes, tomato sauce, ketchup and mustard
  • Salsa and spicy foods
  • Onion and garlic
  • Chocolate and mint
Pregnant woman declines desserts, hand raised.

What Can You Do?

Pregnant woman enjoying fruit salad at home.
  • ✓ Avoid tight-fitting clothes. They may be stylish, but wearing clothing that’s too tight can make heartburn worse.
  • ✓ Eat mini-meals. This can also help other pregnancy problems like nausea and lack of energy.
  • ✓ Sip, don’t slurp! Drink small amounts of liquid with your meals and have most of your fluids between meals.
  • ✓ Get in the right position.
  • Lying down causes stomach acid to move up and cause heartburn, so don’t lie down right after eating. It’s best to wait two to three hours after eating before lying down.
  • Avoid bending over after you eat. Leaning over to pick up a child, to pick up toys or to pull weeds can all move stomach acid where it shouldn’t be.
  • Elevate your head when sleeping. Keeping your head four to six inches higher than your body may help.
Pregnant woman sitting on a couch, smiling gently.
Pregnant woman walking by a scenic lakeside path.
  • ✓ Eat slowly and chew your food well. Digestion starts in the mouth, so if you chew your food well, your food will have to spend less time in the stomach.
  • ✓ Quit smoking and avoid secondhand smoke. Chemicals in smoke relax the muscle that keeps stomach contents where they belong.
  • ✓ Relax! Take a walk after you eat. This can help with digestion and also decrease stress, which can be a trigger for heartburn.
  • ✓ Know your trigger foods, which can vary for everyone, but commonly include:
  • Caffeinated drinks like coffee and tea
  • Greasy and fried foods
  • Carbonated drinks like soda or sparkling water
  • Citrus fruits like orange juice and lemonade
  • Tomatoes, tomato sauce, ketchup and mustard
  • Salsa and spicy foods
  • Onion and garlic
  • Chocolate and mint
Pregnant woman declines desserts, hand raised.

Destiny was surprised that she was doing a lot of things to make her heartburn worse. Once she changed her diet and other habits, that burning sensation was mostly a thing of the past!

Heartburn-Friendly Menu

BREAKFAST

2 eggs

Scrambled eggs on a white background.

apple slices

Two apple halves stacked, displaying seeds inside.

whole wheat toast

Slice of toasted bread against white background.

½ cup milk

Glass of milk on white background.

SNACK

yogurt

sliced peach

Sliced peaches with vibrant, juicy interiors.

LUNCH

small tortillas with beans, lettuce, low-fat cheese, bell pepper, and cilantro

Soft taco filled with vegetables and meat.

watermelon

Watermelon slice with a black seed on top.

½ cup milk

Glass of milk on white background.

SNACK

Carrot and celery sticks with hummus dip

Carrot, celery sticks with hummus on plate.

whole grain crackers

Stack of whole grain crackers on white background.

grapes

Red grapes with cut halves displayed on white background.

Dinner

spinach salad

Fresh salad with spinach, cherry tomatoes, and cheese.

grilled chicken

Sliced grilled chicken breast on white background.

baked sweet potato

Baked sweet potato with orange flesh exposed.

½ cup WIC juice

Glass of orange juice on white background.

Snack

cereal with milk

Bowl of cornflakes with milk, top view.

half a banana with peanut butter

Half-peeled banana resting on white background.
Smooth peanut butter swirl on white background.
StarRemember to drink water between meals and snacks.

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