More than 50% of all pregnant women experience heartburn during pregnancy. It feels like a burning sensation behind the breastbone or in the throat, sometimes with regurgitation or a sour taste in the mouth. Although it is usually harmless to you and your baby, it can be unpleasant and affect your sleep, energy, and appetite.
Heartburn during pregnancy
Stomach acid is a strong acid that your stomach produces to digest food and kill bacteria. Normally, the sphincter muscle between the stomach and esophagus keeps this acid properly contained. During pregnancy, a combination of hormonal changes and pressure from the growing uterus causes this system to work less effectively. The result: stomach acid flows back into the esophagus, causing a burning, sometimes painful sensation.
Causes of heartburn during pregnancy
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Hormones: progesterone relaxes the valve at the top of your stomach. Normally, this valve closes the stomach, preventing acid from coming up. Progesterone relaxes this valve, making it easier for acid to rise.
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Slower digestion: progesterone also slows down the emptying of the stomach. It is therefore important to eat smaller portions during pregnancy and leave longer gaps between meals. This gives your stomach enough time to digest the food and empty it into the intestines. If you eat too large meals or too often, you may experience bloating.
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Pressure in the abdomen: the growing uterus pushes the stomach further up, making it easier for stomach acid to rise.
Baby hair and heartburn during pregnancy – fact or fiction?
It is often said that pregnant women are more likely to experience heartburn when their baby grows a lot of hair. This sounds like a myth, but a small American study (Johns Hopkins University, 2007) found a possible link. The researchers found that women who experienced more heartburn during pregnancy were more likely to have babies with fuller hair. The explanation is thought to lie in hormonal changes: estrogen and progesterone relax the sphincter muscle between the stomach and esophagus (allowing stomach acid to rise), and these same hormones also stimulate the baby's hair growth.
Important to know: this has not been conclusively proven. It is a funny and widely heard pregnancy myth, but heartburn can also occur without your baby having a lot of hair. So consider it an interesting fact rather than a reliable predictor.
Tips for heartburn during pregnancy
1. Eat smaller portions more frequently
Your stomach has less space during pregnancy. Large meals press against your stomach and increase the chance of acid rising. Therefore, choose 5–6 smaller meals spread throughout the day and take the time to chew slowly. This relieves pressure on your digestion.
2. Avoid foods that trigger heartburn
Certain products act as triggers for many pregnant women, such as coffee, chocolate, carbonated soft drinks, citrus fruits, spicy food, and fatty dishes. Keep a simple food diary: this will help you quickly discover which products worsen your symptoms so you can limit them.
3. Pay attention to how and when you drink
Drinking a lot at once can fill your stomach even more and worsen symptoms. It is better to take small sips regularly. Water, mild herbal tea, or a slice of ginger in hot water are good choices. On days when drinking is difficult, ice cubes or water ice pops can help you stay hydrated.
4. Posture makes a difference
Make sure you do not lie down or slump on the couch after eating. By sitting upright, you help your food settle better and reduce the chance of regurgitation. At night, it also helps to place a pillow under the mattress at the level of your head. Sleeping on your left side is often more comfortable because your stomach is lower than your esophagus.
5. Give your belly room
Tight clothing around your waist or bras that constrict can put extra pressure on your stomach. Choose loose, comfortable clothing that gives your belly room.
6. Reduce stress and fatigue
Stress and sleep deprivation often worsen stomach problems. Try to incorporate enough rest periods: a short walk, relaxation exercises, or a nap can work wonders. A rested body can better keep heartburn under control.
7. Support your body with the right supplements
In addition to diet and lifestyle, supplements can provide extra support for your digestion and energy. Many pregnant women find it difficult to get all the nutrients they need from food, especially when nausea or heartburn gets in the way. That is why it is important to choose supplements that are specially designed for pregnancy.
The MomPwdr pregnancy supplements contain bioavailable vitamins and minerals, such as folate (Quatrefolic®), vitamin B6, vitamin D3, iron, and magnesium bisglycinate. These nutrients not only support your baby's development but also help keep your body better balanced, which can relieve symptoms such as fatigue, nausea, and heartburn.
When should you seek medical help?
Call your midwife or GP if:
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You are vomiting persistently or can keep almost nothing down.
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You are losing weight or showing signs of dehydration (dark urine, dizziness).
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You have chest pain or are vomiting blood.
The role of diet, lifestyle, and supplements
A healthy digestion starts with balanced nutrition and a healthy lifestyle. However, it can be difficult to get everything you need due to nausea and heartburn. That is precisely why supplements are especially important.
Important vitamins and minerals for heartburn
Certain vitamins and minerals play an important role in heartburn during pregnancy. Vitamin B6 supports hormonal balance and can help with nausea, while magnesium and calcium contribute to good muscle relaxation, including the muscles of the gastrointestinal tract. It is therefore wise to choose bioavailable forms (such as folate instead of synthetic folic acid), as your body can absorb these directly, even when your digestion is more sensitive. Capsules containing powder are preferable to hard tablets: they are often easier to digest, dissolve faster, and are gentler on your stomach, which is helpful if you already suffer from heartburn.
Important: Bioavailable forms such as folate (instead of folic acid) and magnesium bisglycinate (instead of magnesium oxide) are better absorbed and gentler on the digestive system.
MomPwdr pregnancy supplements
At MomPwdr, we have developed pregnancy supplements tailored to the needs of each trimester.
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First trimester: folate (Quatrefolic®), B6, and B12 – supports early development and can relieve nausea.
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Second trimester: vitamin D, iron, and omega-3 – for energy, placental health, and growth.
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Third trimester: magnesium & calcium – for relaxation, strong bones, and preparation for childbirth.
Thanks to MomPwdr pregnancy vitamins, you know that you and your baby are always getting the right nutrients without unnecessary additives.
Frequently asked questions about heartburn
1. Is heartburn during pregnancy harmful to my baby?
No, heartburn or acid reflux is usually harmless and does not affect your baby's health. It can be unpleasant for you and disrupt your sleep.
2. What helps immediately with heartburn when you are pregnant?
Eating small meals, staying upright after eating, and sleeping with your upper body slightly elevated often provide immediate relief. Avoiding coffee, chocolate, and fatty foods also helps.
3. When does heartburn during pregnancy disappear?
Symptoms are usually worst in the third trimester but almost always disappear immediately after childbirth when the pressure on the stomach is relieved.
4. Can I use heartburn medications such as Rennies during pregnancy?
Yes, Rennies are generally safe during pregnancy, provided you use them in moderation. However, try to avoid medication as much as possible and always discuss its use with your midwife or GP. They can confirm what is most suitable for your situation.
