How to Relieve Heartburn in Pregnancy: Simple and Safe Remedies

More than 50% of pregnant women experience heartburn at some point during pregnancy.

That burning sensation in your chest or throat can make meals uncomfortable and nights restless. The good news? There are plenty of safe ways to ease heartburn during pregnancy without harming you or your baby.

Lifestyle Remedies to Relieve Heartburn

• Eat smaller, frequent meals
  Large meals put extra pressure on your stomach, making reflux worse. Small, spaced-out meals are easier to digest.
• Stay upright after eating
  Avoid lying down right after meals. Waiting 2–3 hours before lying flat can reduce nighttime discomfort.
• Sleep with your head elevated
  Using an extra pillow or wedge can help prevent stomach acid from rising into your esophagus.
• Wear loose clothing
  Tight outfits around your belly or waist add unnecessary pressure and may worsen heartburn.

Food and Drink Tips for Heartburn

• Identify and avoid triggers
  Spicy foods, coffee, fried dishes, and citrus are common culprits. Track your meals to see what sparks your heartburn.
• Sip fluids slowly
  Drinking too quickly can cause bloating and reflux. Instead, take small sips throughout the day.
• Try soothing options
  Many moms find relief with buttermilk, coconut water, warm milk, or even a spoon of gulkand in milk — natural, gentle remedies often shared in pregnancy communities.
• Choose lighter dinners
  Eating heavy or oily foods late at night makes reflux worse. Keep dinners light and easy to digest.

Doctor-Approved Relief

• Pregnancy-safe antacids
  Some antacids can be used during pregnancy, but only under your OB-GYN’s guidance.
• Supplements or syrups
  If heartburn becomes severe, your doctor may prescribe safe medications to help.

⚠️ Always check with your OB-GYN before starting medicines or making major dietary changes.