Natural ways to ease heartburn during pregnancy

Pregnancy hormones can relax the valve between the stomach and food pipe, while the growing uterus can increase pressure on the stomach. This allows stomach contents to move upwards and cause burning behind the breastbone, a sour taste, or discomfort after meals. Heartburn is common in pregnancy, but severe or unusual chest symptoms need assessment rather than self-treatment.

Try smaller meals more often, eat slowly, and remain upright after eating. Avoid lying down soon after a meal; raising the upper body for sleep may help if your maternity team agrees. Notice whether spicy, fatty, acidic, caffeinated, or late-night foods trigger symptoms, then reduce only the items that affect you so nutrition remains adequate. Wear comfortable clothing around the abdomen. Do not use bicarbonate, herbal remedies, or over-the-counter medicines without checking their pregnancy suitability; a clinician can discuss acid reflux medication when lifestyle measures are not enough.

Contact your maternity team or GP for frequent symptoms, difficulty swallowing, repeated vomiting, weight loss, black stools, or pain that is severe or different from usual heartburn. Seek urgent help for crushing chest pain, breathlessness, fainting, or pain spreading to the arm or jaw. Other conditions, including gastritis, hiatus hernia, or peptic ulcer, can cause upper abdominal symptoms and may need a different approach.

Ask which foods, sleep positions, and medicines are suitable at your stage of pregnancy. Tell the clinician how often symptoms occur, whether swallowing is affected, and whether you have nausea, vomiting, or upper abdominal pain.