Heartburn during pregnancy is common — especially in the second and third trimesters. You don’t have to suffer through it. Small, targeted changes to what you eat and how you eat can cut flare-ups down a lot. Below are clear, practical tips you can try today.
Stick to bland, low-fat, and non-acidic foods most of the time. Good choices: bananas, melons, oatmeal, whole grains, lean chicken or turkey, baked or steamed fish, plain yogurt, boiled potatoes, and cooked vegetables (not raw onions or garlic when they trigger you). Ginger in small amounts — tea or grated into food — can calm nausea and sometimes reduce reflux.
Avoid common triggers: spicy foods, fried or fatty meals, chocolate, citrus fruits and juices, tomatoes and tomato sauces, peppermint, coffee and strong tea, carbonated drinks, and large servings of dairy like heavy cream. These foods relax the valve between the stomach and esophagus or increase acid production, making heartburn worse.
Eat smaller meals more often. Instead of three big plates, try five or six small portions across the day. Large meals increase stomach pressure and push acid upward. Don’t lie down for at least 2–3 hours after eating; this gives your stomach time to start digesting. If you nap, prop your upper body up with a wedge pillow or raise the head of the bed 6–8 inches to keep acid down.
Drink fluids between meals rather than with them — sipping while you eat can bloat the stomach. Chew slowly and stop eating when you feel about 80% full. Avoid tight waistbands or clothing that presses the belly after meals, and try to stand or walk for 10–15 minutes after eating to aid digestion.
Keep a simple food diary for a week: write down what you eat and any reflux episodes. Triggers vary between people, so this makes it easy to spot patterns. If almonds help, keep a small handful as a snack; if citrus triggers you, swap to melon or apple slices instead.
If symptoms persist, talk to your OB or midwife. Many doctors consider calcium-based antacids (Tums) safe in pregnancy for short-term relief. If heartburn is frequent or severe, your provider may suggest medications such as famotidine or a proton pump inhibitor — but only on their advice. Never start prescription drugs without checking first.
Quick checklist: eat small meals, avoid known trigger foods, wait 2–3 hours before lying down, elevate your head while sleeping, sip fluids between meals, and track what works. These steps often make a noticeable difference and are easy to add to your routine.
