9 foods that cause heartburn during pregnancy

Are you experiencing heartburn during pregnancy? You're not alone. Indigestion, acid reflux and heartburn are common pregnancy symptoms.

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The good news is that these uncomfortable symptoms do not flag any danger to you or your baby – but they can get in the way of you enjoying this pregnancy chapter.

Thankfully, there are ways of getting around them.

What is heartburn and why does it happen?

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While they often get grouped together (or confused), heartburn is a symptom of acid reflux. In the early stages of pregnancy, acid reflux and heartburn are normally caused by the increase in hormone levels, especially oestrogen.

By the second trimester, acid reflux and heartburn are usually the result of the uterus enlarging, especially after about the 20th week, pushing the stomach up against the diaphragm, condensing stomach contents and moving them up the oesophagus.

Third-trimester heartburn is the most commonly reported by pregnant women due to the size and weight of the baby.

An old wives’ tale claims that heartburn during pregnancy is a sign that your baby has lots of hair – although there’s little evidence to support this theory (it’s still a nice thought.)

But with a few modifications to your diet, acid reflux and heartburn can be avoided or minimised.

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Common symptoms of heartburn during pregnancy

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Pregnant women experiencing heartburn may encounter a range of symptoms, including:

• Burning sensation in the chest: Often described as a burning feeling that starts behind the breastbone and can extend up into the throat.
• Regurgitation: A sour or bitter taste in the mouth from stomach acid rising into the oesophagus. It might feel like food is coming back up (not fun).
• Sore throat: Chronic acid reflux can cause throat irritation and inflammation, leaving it sore or scratchy.
• Difficulty swallowing: A feeling of food being stuck or difficulty swallowing can happen when there’s irritation in your oesophagus.
• Chest pain: This can be a sharp, burning pain or a dull ache, which might be mistaken for heart-related issues. If you do have chest pain, it’s always best to flag it with a HCP.
• Hiccups: Frequent hiccups can sometimes accompany heartburn, as the irritation from acid reflux can affect the diaphragm.
• Nausea: Some women may feel nauseous because of the discomfort caused by heartburn.

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Impact of heartburn on pregnancy

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Heartburn during pregnancy can significantly affect daily life and overall comfort in several ways:

• Disrupted sleep: Heartburn often worsens at night, making it difficult for pregnant women to find a comfy sleeping position.
• Dietary restrictions: You may need to steer clear of certain foods and beverages that trigger heartburn – which is tough when you’re already working with a list of dietary ‘don’ts’.
• Reduced appetite: Persistent heartburn can lead to less appetite, potentially impacting your much-needed nutritional intake.
• Emotional distress: Chronic discomfort from heartburn can make mums-to-be stressed or anxious, impacting overall emotional well-being.
• Impaired physical comfort: Your daily activities might be less enjoyable (and doable) when facing a burning sensation or other uncomfortable symptoms.
• Impact on social activities: Discomfort and dietary restrictions can turn you into a bit of a hermit at a time when relationships and support are so important.
• Potential for complications: Although heartburn itself is generally not harmful, severe or untreated symptoms could lead to more serious complications, such as esophagitis or exacerbation of other gastrointestinal issues.

Causes of heartburn during pregnancy

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Hormonal changes

During pregnancy, your body makes more progesterone, a hormone that relaxes smooth muscles throughout your body. This includes the lower oesophageal sphincter (LES), the muscle that keeps stomach acid from flowing back into your oesophagus. When the LES relaxes too much, it can’t do its job properly, which can cause heartburn.

Physical changes

As your uterus expands to make room for your little one, it puts pressure on your stomach. This pressure can push stomach acid up into your oesophagus, especially when you’re lying down or after you eat.

With your growing baby and extra amniotic fluid adding to the mix, the pressure inside your abdomen increases – which can lead to acid reflux and heartburn.

Digestive slowness

Pregnancy hormones can slow down digestion, so stomach acid stays in your stomach longer. This increases the chance of acid reflux.

9 foods that cause heartburn during pregnancy

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Certain foods are known to trigger heartburn due to their effects on stomach acid production or relaxation of the LES. So whilst these aren’t pregnancy-related per se, they can prove handy in dodging heartburn.

1. Spicy foods: Spices and hot peppers can irritate the lining of the oesophagus and amp up stomach acid production.
2. Fatty foods: Foods high in fat, such as fried foods, fatty cuts of meat, and rich sauces, can slow digestion. So if you’re craving some sizzling, greasy pizza, weigh up the risk vs reward for you personally (and if pizza wins, all power to you).
3. Citrus fruits: Fruits like oranges, lemons, and grapefruits are super tasty and summery, but they’re also quite acidic. This boosts that burning sensation after meals.
4. Tomatoes and tomato-based products: Like citrus fruits, tomatoes are naturally acidic. Products like tomato sauce, ketchup, and salsa can all get your heart burning – and not in a love-at-first-sight way.
5. Chocolate: Yes. Every pregnant woman in the history of humans has craved chocolate. But be warned: chocolate is an acid reflux and heartburn trigger. (Enter at your own peril!)
6. Caffeinated beverages: Coffee, tea, and caffeinated sodas can increase stomach acid production and trigger heartburn. You can also always opt for decaffeinated bevvys!
7. Carbonated drinks: Sodas and other carbonated beverages can cause bloating and increased stomach pressure, leading to acid reflux.
8. Mint: Peppermint tea is great at chilling you TF out amidst the baby-planning chaos, but it has its downsides too. Peppermint and spearmint can relax the LES and worsen heartburn symptoms.
9. Alcohol: You probably already know this but alcohol is not recommended during pregnancy. Live your best sober life, and see if your partner is willing to join you in solidarity.

Preventive measures and diet tips

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That’s a lot of gloom and doom. So what can you do?

• Avoid trigger foods: Keep watch of how your body reacts to the above ‘trigger’ foods, and take note. Not all of them will spin your symptoms into action, so build a diet that works for you.
• Eat smaller, more frequent meals: Instead of consuming large meals, aim for smaller, more frequent meals throughout the day. This helps prevent the stomach from becoming too full and reduces any pressure.
• Avoid eating late at night: Try to have your last meal at least 2-3 hours before going to bed (sorry to all late-night snackers). Lying down soon after eating can increase the risk of heartburn, so give your body some time to digest.
• Elevate your head while sleeping: If you experience heartburn at night, consider popping an extra pillow and lifting your head higher. This can help prevent stomach acid from flowing back into the oesophagus while you sleep.
• Stay hydrated: Get yourself an oversized water bottle that shames you with its blaring numbers. It’s 3pm and you’ve only had half a bottle? Up your game. Drinking plenty of water throughout the day can help digestion, but try not to drink too much during meals as it can increase stomach pressure.

Frequently asked questions

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1. What causes heartburn during pregnancy?

Heartburn during pregnancy is mainly caused by hormonal changes and physical pressure. Progesterone relaxes the lower oesophageal sphincter, which can let stomach acid flow back into the oesophagus, creating a burning feeling. As your pregnancy progresses, the growing uterus also puts pressure on your stomach, which can lead to more acid reflux.

2. Is heartburn a sign of a healthy pregnancy?

Heartburn itself isn’t an indicator of a healthy or unhealthy pregnancy. It is a common symptom that comes from the physiological changes occurring in your body. These changes trigger heartburn. While it is usually harmless, it is important to monitor your symptoms and consult your healthcare provider to rule out any more serious issues.

3. How can I relieve heartburn naturally?

To relieve heartburn naturally, you can try several easy approaches:

• Eat smaller, more frequent meals rather than large meals.
• Avoid trigger foods such as spicy, fatty, or acidic foods.
• Elevate your head while sleeping to prevent acid reflux.
• Chew gum to increase saliva production, which can neutralise acid.
• Stay upright after eating and avoid lying down immediately.

4. Are there any foods that help with heartburn?

Certain foods may help soothe your pregnancy heartburn. They include:

• Oatmeal is a bland, high-fiber option that can help absorb stomach acid.
• Ginger has natural anti-inflammatory properties and can reduce nausea and heartburn.
• Bananas are less acidic and can help coat the oesophagus.
• Almonds can act as a natural antacid.
• Melons like cantaloupe and honeydew are less acidic and may help alleviate symptoms.

5. When should I consult a doctor about my heartburn?

It’s best to consult a doctor if:

• Heartburn is severe or persistent despite trying home remedies.
• Symptoms are affecting your ability to eat or sleep.
• You experience additional symptoms such as chest pain, which could indicate a more serious condition.
• You have concerns about the safety of any medications or if you’re unsure about the best way to manage your symptoms.

6. Can heartburn harm my baby during pregnancy?

Heartburn itself does not pose a direct risk to your baby. However, it can cause significant discomfort and affect your quality of life. So it’s best to put a management strategy in place with the help of a healthcare provider so that you and your baby remain healthy.

7. What medications are safe for heartburn during pregnancy?

For heartburn during pregnancy, some medications are considered safe, but you should always consult your healthcare provider before taking any medication. Here are the common options:

• Antacids like Tums or Rolaids (containing calcium carbonate) can neutralize stomach acid.
• H2-receptor antagonists such as ranitidine or famotidine (check with your doctor for safety and appropriateness).
• Proton pump inhibitors (PPIs) like omeprazole may be recommended in some cases but should only be used under medical supervision.

Sources

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Pregnancy, Birth and Baby, Indigestion and heartburn in pregnancy, September 2022

Cleveland Clinic, Heartburn During Pregnancy, April 2024

South Eastern Sydney Local Health District, Heartburn in Pregnancy and Breastfeeding, March 2021

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