Pregnancy heartburn: Why it happens and how to find relief

That burning sensation in your chest during pregnancy isn’t your baby breathing fire—it’s heartburn, and it’s incredibly common. If you’re one of the many expectant mothers experiencing this uncomfortable symptom, understanding why it happens and how to manage it can make a significant difference in your pregnancy comfort.

Why heartburn is so common during pregnancy

Heartburn during pregnancy isn’t just in your head—it’s in your hormones and your growing belly. Research shows that a staggering 30% to 80% of pregnant women experience heartburn, making it one of pregnancy’s most common complaints, according to Cleveland Clinic research.

The hormone factor

From the moment conception occurs, your body starts producing more progesterone. While this hormone is essential for maintaining your pregnancy, it also relaxes smooth muscle tissue throughout your body—including the esophageal sphincter that normally keeps stomach acid where it belongs.

As UT Southwestern Medical Center explains, this relaxation allows stomach acid to splash back up into your esophagus, creating that familiar burning sensation. Think of it like a door that’s suddenly not closing properly.

The pressure factor

As your pregnancy progresses, particularly in the third trimester, your growing uterus puts increasing pressure on your digestive organs, including your stomach. This physical pressure can push stomach contents upward, worsening reflux symptoms.

A study of 510 pregnant women found that heartburn symptoms increase dramatically with each trimester:

• First trimester: 26% experience symptoms
• Second trimester: 36% experience symptoms
• Third trimester: 51% experience symptoms

That’s significantly higher than the 20% of adults in the general U.S. population who experience heartburn, according to research cited by UT Southwestern.

Slowed digestion

Another factor contributing to pregnancy heartburn is that your entire digestive system slows down. Food moves more slowly through your esophagus and your stomach takes longer to empty, giving stomach acid more opportunity to reflux into your esophagus, as noted by Healthline.

Safe, effective ways to manage pregnancy heartburn

Fortunately, there are many practical strategies to help manage heartburn during pregnancy without risking harm to your baby.

Dietary changes that make a difference

What and how you eat can significantly impact heartburn symptoms:

• Eat smaller, more frequent meals rather than three large ones to avoid overloading your digestive system
• Avoid known trigger foods including chocolate, fatty foods, spicy foods, acidic foods (like citrus and tomatoes), carbonated beverages, and caffeine
• Stay upright after eating for at least an hour to let gravity help keep acid down
• Don’t eat or drink within 3 hours of bedtime to reduce nighttime symptoms

Many women find that keeping a food journal helps identify their personal heartburn triggers, which can vary from person to person.

Positioning strategies

How you position your body can help minimize acid reflux:

• Sleep on your left side – This position helps reduce pressure on your stomach and can prevent acid from flowing back into your esophagus
• Elevate your upper body when sleeping by using extra pillows or raising the head of your bed
• Take leisurely walks after meals to encourage digestion without increasing reflux

According to KidsHealth, these simple positional changes can provide significant relief for many pregnant women.

Additional natural remedies

Several gentle, natural approaches may help manage heartburn:

• Chew sugarless gum after meals to increase saliva production, which can help neutralize acid
• Stay well-hydrated but avoid drinking large amounts with meals
• Wear loose-fitting clothing around your abdomen and chest to reduce pressure
• Try a tablespoon of honey in warm tea or water (though avoid mint teas, which can worsen symptoms)

When to consider medication

If lifestyle changes aren’t providing enough relief, talk to your healthcare provider about medication options. While it’s always best to try non-medication approaches first during pregnancy, some antacids and acid reducers are considered safe under medical supervision.

Never take any medication during pregnancy without consulting your healthcare provider first, as safety profiles can vary by trimester and individual health factors.

When to call your doctor

While heartburn is common and usually harmless during pregnancy, certain symptoms warrant medical attention:

• Severe, persistent heartburn that doesn’t respond to lifestyle changes
• Difficulty swallowing or painful swallowing
• Vomiting blood or material that resembles coffee grounds
• Significant weight loss
• Severe chest pain (always important to rule out cardiac causes)

Find comprehensive pregnancy support

Understanding pregnancy discomforts like heartburn is just one aspect of preparing for a healthy, comfortable pregnancy. For complete support throughout your pregnancy journey, consider joining our Pregnancy Course at Beginning Academy, where you’ll find doctor-approved, evidence-based guidance on managing common pregnancy symptoms and preparing for birth.

Remember that while heartburn may be an uncomfortable part of pregnancy for many women, it’s temporary and manageable with the right approach. Your body is doing incredible work growing your baby—supporting yourself with these practical strategies can help you focus more on the joy of pregnancy and less on the heartburn.