Pregnancy is a beautiful journey, but it also comes with its fair share of discomforts—one of the most common being heartburn. More than half of expectant mothers experience major heartburn, especially in the second and third trimesters. This burning sensation in the chest, also known as acid indigestion, results from stomach acids flowing back into the oesophagus.
During pregnancy, hormonal changes and physical shifts in the body contribute to heartburn. The hormone progesterone, which helps relax muscles for a growing baby, also relaxes the lower oesophageal sphincter (LES). This relaxation allows stomach acids to move into the oesophagus, causing discomfort. Additionally, as the uterus expands, it puts pressure on the stomach, further increasing the risk of acid reflux.
Several factors contribute to heartburn during pregnancy:
Hormonal Changes: Increased progesterone levels relax the LES, making it easier for acid to travel up the oesophagus.
Slowed Digestion: Hormones slow down digestion, causing food to remain in the stomach longer, increasing acid production.
Uterine Expansion: As the baby grows, the uterus puts pressure on the stomach, pushing acids into the oesophagus.
Dietary Choices: Spicy, fatty, and acidic foods can trigger heartburn.
Posture and Eating Habits: Lying down after eating or eating large meals can increase the chances of acid reflux.
Heartburn and indigestion during pregnancy can manifest in different ways, including:
A burning sensation or pain in the chest
A feeling of fullness, heaviness, or bloating
Burping or belching
Nausea or vomiting
Bringing up partially digested food or acid
Symptoms worsening after meals, especially at night
Heartburn symptoms may appear at any stage of pregnancy but become more frequent around the 27th week as the uterus grows and exerts more pressure on the stomach.
While heartburn is common, certain lifestyle and dietary changes can help minimize discomfort.
Avoid overeating, as a full stomach increases the risk of indigestion.
Eat small, frequent meals instead of three large meals.
Limit fatty, spicy, and acidic foods that can trigger reflux.
Reduce caffeine intake from coffee, tea, and soda.
Sit upright while eating to prevent stomach acid from rising.
Avoid lying down immediately after meals; wait at least three hours before sleeping.
Elevate your head and shoulders while sleeping by using pillows or a wedge pillow.
Smoking weakens the LES, making it easier for acid to escape from the stomach.
Smoking also increases the risk of premature birth, low birth weight, and sudden infant death syndrome (SIDS).
Alcohol relaxes the LES and contributes to indigestion. It is best avoided during pregnancy.
Dairy Products: Drinking cold milk or eating yogurt can help soothe heartburn symptoms.
Apples and Pears: These fruits help regulate stomach acidity and reduce heartburn discomfort.
Crackers: Eating plain crackers can absorb excess stomach acid.
Cold Foods and Drinks: Consuming ice cream, cold milk, or water can provide temporary relief.
Excess weight gain can put additional pressure on the stomach, leading to acid reflux. Gaining a healthy amount of weight, as advised by a doctor, can help prevent severe heartburn.
If heartburn persists despite making dietary and lifestyle changes, consult a doctor for safe medication options. Seek medical attention if you experience:
Heartburn that disrupts your sleep
Difficulty swallowing
Unexplained weight loss
Severe chest pain, as heartburn symptoms can sometimes mimic heart attack signs
Heartburn is a common yet manageable discomfort during pregnancy. By making small changes to your diet, lifestyle, and sleeping habits, you can reduce the severity of acid reflux. However, if symptoms persist, consulting a healthcare provider is essential to ensure both your health and your baby’s well-being.
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