You may have heard the old wive's tale saying that more heartburn during pregnancy means a baby with a full head of hair. While this belief persists, there is no scientific evidence to back it up. For a lot of expectant parents, heartburn can show up out of nowhere and range from mildly annoying to downright miserable. That burning feeling in your chest or that pressure behind your breastbone? Yep, that’s it. In fact, up to 45% of pregnant people deal with it—even if they’ve never had it before.
Pregnant individuals are most likely to experience heartburn after eating a meal, lying down, or eating late at night.
And as your pregnancy progresses and your stomach gets a little more tight in there, those symptoms can get more intense or stick around longer.Common signs you’re dealing with acid reflux:
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A burning feeling in your chest
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Burping, bloating
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Gross or bitter taste in your mouth
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Nausea or even vomiting
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Hiccups, sore throat
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Chronic cough or trouble swallowing
Tips and Tricks for Acid Reflux During Pregnancy
1. Skip the Trigger Foods: Cut back on the usual suspects: greasy takeout, tomato sauce, citrus, caffeine, and super spicy dishes. Everyone’s triggers are different, so keep an eye on what sets yours off.
2. Eat Smaller Meals, More Often: Instead of three big meals, try having smaller bites throughout the day. It helps your body digest more easily and keeps stomach acid from bubbling up.
3. Don’t Eat Right Before Bed: Give yourself a solid 2–3 hours after your last meal before lying down. Late-night snacks might seem tempting, but they can fire up heartburn big time.
4. Prop Yourself Up at Night: Sleep slightly elevated—either with extra pillows or a wedge pillow—to help keep acid where it belongs.
5. Slow Down and Chew Well
Take your time at meals. Rushing through food can overwhelm your digestive system and kickstart reflux.
6. Drink Between Meals, Not During
Chugging water with meals can make you feel fuller faster and push acid up. Try sipping fluids before or after instead.
7. Ditch the Tight Clothes
Skip the waistband squeeze. Maternity-friendly, loose-fitting clothes are your best friend right now.
8. Add Probiotics to Your Diet
Foods like yogurt, kefir, or kombucha can help support healthy digestion and may ease symptoms.
10. Talk to Your Doctor About Medication
If none of the above is helping, don’t tough it out. There are safe meds designed for pregnancy that can make a big difference. Ask your provider what’s right for you.
. With a few lifestyle tweaks and maybe a little help from your doctor, you can keep it in check and get back to focusing on the exciting stuff (like prepping for baby!).
