Heartburn in pregnancy is common, especially in the second and third trimesters. If reflux wakes you at night or makes meals unpleasant, try simple changes first. Small steps often cut symptoms a lot and help you avoid stronger meds unless you really need them.
Eat smaller meals more often. Big plates push the stomach and force acid up. Skip late-night meals—finish eating at least two to three hours before lying down. Sit up for 20–30 minutes after eating to let food settle.
Watch trigger foods. Common culprits are spicy dishes, citrus, tomato sauce, chocolate, coffee, fried foods, and peppermint. Keep a short food log for a week to spot personal triggers.
Sleep higher. Raise the head of the bed 6–8 inches or use a wedge pillow. Lying flat makes reflux worse. Also, sleep on your left side when possible—this can reduce nighttime symptoms for some people.
Wear loose clothing around your waist. Tight belts and skinny pants squeeze your stomach and push acid upward. Swap to comfy clothes, especially after meals.
Calcium carbonate antacids (brands like Tums or Rolaids) are often suggested because they work quickly and provide calcium. Avoid regular use of baking soda (sodium bicarbonate) because of high sodium levels and rebound problems.
Famotidine (Pepcid) is frequently used when antacids aren’t enough. Many pregnant people use it safely, but check with your doctor first. Proton pump inhibitors such as omeprazole are another option for more severe reflux; they’re usually prescribed only after a discussion with your clinician.
If you’re taking any medicine already, run interactions by your pharmacist. Don’t mix prescription reflux meds without medical advice, and always follow the dosing on the label or your doctor’s instructions.
Natural aids that may help: chewing sugar-free gum after meals increases saliva and can neutralize acid. Ginger helps some people with stomach upset, but it’s less helpful for classic acid reflux. Avoid peppermint—it relaxes the valve between stomach and esophagus and can make heartburn worse.
When to call your provider: if heartburn is severe, won’t improve with these changes, causes weight loss, makes swallowing hard, or you see blood in vomit or stool. Also check in if you find yourself using OTC meds every day for more than two weeks.
Final note: most reflux in pregnancy gets better after delivery. Until then, try the easy lifestyle fixes, use safe antacids if needed, and talk to your healthcare provider before starting or changing any medication.
