Abstract geometric shapes forming a stylized heart symbol
Destiny loved wearing clothes to show off her baby bump. Her pregnancy was going great, except for the frequent heartburn. What Destiny didn’t know was her skinny jeans and tight tops could actually be making her heartburn worse! Destiny was ready to try anything because it seemed like no matter what she ate or drank, she felt the burn. Heartburn is painful, and it’s a common problem to have during pregnancy — especially in the second half. Luckily, it’s usually a problem that’s easy to solve.
What Causes Heartburn?

Hormones. Like other changes your body goes through during pregnancy, this one can also be blamed on hormones. Hormones cause the muscle between your stomach and your esophagus to relax. (The esophagus is the tube that connects your stomach to your throat.) If the muscle relaxes when it shouldn’t, stomach acid can creep up into the esophagus and throat, which causes a strong burning feeling.

A growing baby. As babies grow during pregnancy, they push up on the stomach, pushing the stomach towards the esophagus.

Too much in the stomach. Eating or drinking too much at a time can cause the stomach to “overflow” and stomach acid to “back up”.

What Causes Heartburn?
Pregnant woman sitting on couch, hand on chest

What Can You Do?

Pregnant woman enjoying a bowl of fresh fruit
  • Avoid tight-fitting clothes. They may be stylish, but wearing clothing that’s too tight can make heartburn worse.
  • Eat mini-meals. This can also help other pregnancy problems like nausea and lack of energy.
  • Sip, don’t slurp! Drink small amounts of liquid with your meals and have most of your fluids between meals.
  • Get in the right position.
  • Lying down causes stomach acid to move up and cause heartburn, so don’t lie down right after eating. It’s best to wait two to three hours after eating before lying down.
  • Avoid bending over after you eat. Leaning over to pick up a child, to pick up toys or to pull weeds can all move stomach acid where it shouldn’t be.
  • Elevate your head when sleeping. Keeping your head four to six inches higher than your body may help.
Pregnant woman sitting on couch, smiling thoughtfully
Pregnant woman walking near a sunny lakeside path
  • Eat slowly and chew your food well. Digestion starts in the mouth, so if you chew your food well, your food will have to spend less time in the stomach.
  • Quit smoking and avoid secondhand smoke. Chemicals in smoke relax the muscle that keeps stomach contents where they belong.
  • Relax! Take a walk after you eat. This can help with digestion and also decrease stress, which can be a trigger for heartburn.
  • Know your trigger foods, which can vary for everyone, but commonly include:
  • Caffeinated drinks like coffee and tea
  • Greasy and fried foods
  • Carbonated drinks like soda or sparkling water
  • Citrus fruits like orange juice and lemonade
  • Tomatoes, tomato sauce, ketchup and mustard
  • Salsa and spicy foods
  • Onion and garlic
  • Chocolate and mint
Pregnant woman refusing desserts with hand gesture

Destiny was surprised that she was doing a lot of things to make her heartburn worse. Once she changed her diet and other habits, that burning sensation was mostly a thing of the past!

Heartburn-Friendly Menu

BREAKFAST

2 eggs

Scrambled eggs on a plain white background

apple slices

Two red apple slices stacked together

whole wheat toast

Toasted bread slice on white background

½ cup milk

Glass of milk on white background

SNACK

yogurt

Wooden bowl filled with creamy yogurt

sliced peach

Three peach slices with vibrant colors

LUNCH

small tortillas with beans, lettuce, low-fat cheese, bell pepper, and cilantro

Taco filled with vegetables and ground meat

watermelon

Watermelon wedge standing upright with visible seed

½ cup milk

Glass of milk on white background

SNACK

Carrot and celery sticks with hummus dip

Carrot, celery sticks with dip on plate

whole grain crackers

Stack of whole grain crackers on white background

grapes

Red grapes and sliced halves arranged on white background

Dinner

spinach salad

Colorful salad with greens, tomatoes, and cheese

grilled chicken

Sliced grilled chicken breast on white background

baked sweet potato

Baked sweet potato, skin split revealing orange flesh

½ cup WIC juice

Glass of orange juice on white background

Snack

cereal with milk

Bowl of cornflakes with milk

half a banana with peanut butter

Half-peeled banana on white background
Creamy peanut butter swirl on white background
StarRemember to drink water between meals and snacks.