Heartburn is a common occurrence for many pregnant women, even those who have never suffered from it before. Everyone experiences this particular symptom of pregnancy differently -- it may be extreme or mild, constant or occasional. The source of heartburn has much to do with hormones and diet. Here’s a look at why pregnant women are susceptible to heartburn and how to prevent it.
Causes of Heartburn
Heartburn is an uncomfortable burning in the chest or throat. Pregnant or not, heartburn is often the result of an over-relaxed lower esophageal sphincter (LES), the band of tissue responsible for keeping stomach acid in the stomach. When you’re pregnant, increased hormone levels can soften up the ligaments that usually keep the LES tightly closed. When the LES relaxes, stomach contents may move back up the esophagus and throat, resulting in heartburn. Also called acid reflux, heartburn may lead to difficulty swallowing, a sour taste, upper abdominal stomach pain, and, eventually, a persistent cough, sore throat, and hoarseness. Heartburn may also be caused by your diet and certain medications or pressure of a developing baby.
Eating to Relieve Heartburn
One of the best ways to control heartburn is by avoiding the foods likely to cause it. Among those foods are:
- Spicy or heavily seasoned food
- Acidic food (such as tomatoes or citrus)
- High sugar foods
- Caffeine sources (tea, coffee, soda, and even chocolate)
- Fatty foods
- Fried food
- Vinegar
- Alcohol
Watching what you eat is a good start, but it’s not enough. You also have to watch how you eat. Eat several small meals throughout the day, rather than two or three large ones (this can also help with morning sickness). Don’t devour your food, either; give your body time to accept what you’re taking in. Since lying down after eating can make it easier for food to slide back up, eat at least three hours before you sleep or nap. Staying hydrated throughout your pregnancy is also important -- aim to drink at least 8 to 10 8 ounce glasses of water every day. Just don’t drink it all at once, as this can distend the stomach and put more pressure on the already stressed LES.
Other Ways to Help Heartburn
While watching what and how you eat is successful for many pregnant women, very severe cases may require a little extra effort. Even when you’ve waited hours after eating to sleep, keep your head and shoulders elevated 6 to 8 inches off the bed (try slipping an extra pillow in). Gravity will help keep stomach acids where they belong. Wear loose, comfortable clothes to avoid unnecessary tightness around the waist and stomach, and bend at the knees instead of at the waist to avoid putting pressure on the stomach.
Smoking, of course, is extremely harmful for an unborn child, but it can also cause heartburn. For help quitting, talk to your doctor or reach out to other resources. Additionally, too much weight gain can put pressure on the stomach, increasing the chances of experiencing heartburn (in much the same way your growing baby increases pressure). Some over-the-counter medicines are available to help alleviate symptoms. Always check with your doctor before taking any medication, although antacids like Tums can provide relief and are generally safe when used correctly.
