I was fortunate to avoid heartburn for most of my pregnancy, but I know it’s a common issue for many people. My sister experienced persistent heartburn through much of her pregnancy and didn’t find much relief until after delivery.
For me, heartburn first appeared after a stomach bug at about 28 weeks. The bug was rough and the heartburn stuck around for three to five days—likely from residual stomach acid irritating my esophagus. After that episode I received hundreds of helpful tips through DMs, so I tried many remedies and wanted to share the ones that helped or were commonly recommended. I’m not a doctor, so check with your healthcare provider before trying anything new.
Fortunately my symptoms resolved after a few days. Below is a cleaned-up, practical list of measures and remedies that may reduce heartburn during pregnancy. If you have other suggestions, feel free to leave a comment.
- Avoid acidic and spicy foods: coffee, citrus fruits and juices, tomatoes, garlic, onions, and pizza.
- Limit fried foods, chips and chocolate.
- Skip carbonated beverages, which can increase reflux.
- Avoid alcohol during pregnancy.
- Over-the-counter H2 blockers such as Pepcid are commonly used; discuss with your provider first.
- Papaya enzyme supplements can aid digestion and were recommended by some people I spoke to.
- Eat smaller, more frequent meals rather than large portions.
- Don’t lie down right after eating. Aim for a three-hour gap between dinner and bedtime when possible.
- Drink slowly and in small sips—especially during meals—to avoid overfilling the stomach.
- Sleep with your upper body elevated. I used a pregnancy pillow and added an extra pillow behind my upper torso for better incline and relief.
- Some people try Natphos (a homeopathic option); consult your practitioner if interested.
- Choose higher-pH, alkaline foods to help neutralize stomach acid—bananas, melon and nuts are gentle on the stomach.
- Hydrating, watery foods like watermelon, apples, cucumber, celery and broth-based soups can feel soothing.
- Popsicles provided personal comfort—organic fruit flavors like berry or mango were gentle options that helped me.
- Milk alternatives such as almond milk were helpful for some people when a dairy boost felt soothing.
- Apple cider vinegar diluted (about one ounce in a glass of warm water taken with meals) is a remedy some people use; check with your provider first.
- Digestive bitters can support digestion before meals—examples recommended to me included small-batch herbal formulas and commercial blends; follow label guidance.
- Antacid alternatives like chewable or natural brands can be useful; look for pregnancy-friendly options and verify with your clinician.
- Proton-pump inhibitors such as omeprazole (Prilosec) are sometimes prescribed; one common regimen is 20 mg taken in the morning on an empty stomach—only use under medical advice.
- Mint can be soothing for some—chewing mint gum was frequently suggested, though peppermint can worsen reflux for others, so test cautiously.
- Ginger is widely used for digestive upset; chewy ginger tablets or candied ginger are gentle options to try.
- Sleeping on your left side may improve circulation and reduce reflux for some people.
- In a pinch, half a teaspoon of baking soda dissolved in a glass of water can neutralize stomach acid briefly; consult your provider before regular use, as it contains sodium.
These strategies cover lifestyle changes, dietary swaps, and both gentle and medical options. If symptoms are severe or persistent, contact your healthcare provider to rule out complications and find the safest treatment during pregnancy.