Article

Tips for Acid Reflux During Pregnancy

Published on Tuesday, March 15, 2022
by Emily Hamm

Health & Wellness

Pregnancy & Acid Reflux: Why It Happens and How to Find Relief

Where are all my pregnant mamas out there?

For many of you who have been pregnant, there’s a good chance you’ve experienced some unpleasant symptoms along the way. One of the most common? Acid reflux.

Research shows that reflux develops in approximately 30–50% of pregnant women, with even higher rates reported in some populations.

Personally, during my pregnancy, reflux was one issue I dealt with—so I can confidently say, I’m right there with you.

Why Reflux Is So Common During Pregnancy

During pregnancy, your body undergoes significant hormonal and physical changes that can create the perfect environment for reflux.

Estrogen and progesterone levels rise, which can:

Relax the Lower Esophageal Sphincter (LES)—the “valve” that keeps stomach contents from moving upward
Slow gastric motility (how quickly food moves through your digestive system)

At the same time, the growing uterus increases intra-abdominal pressure, pushing organs upward and placing additional strain on the stomach.

Together, these factors make it more difficult to keep stomach acid where it belongs—leading to symptoms like:

Heartburn
Regurgitation
Nausea

Who May Be at Higher Risk?

While reflux can happen to anyone during pregnancy, certain factors may increase your likelihood:

A history of heartburn or reflux before pregnancy
Carrying multiples
Advancing gestational age (more common in 2nd and 3rd trimesters)
Younger maternal age

How to Alleviate Reflux Symptoms (First-Line Strategies)

During pregnancy, lifestyle and dietary modifications are always the first-line approach. These strategies are safe, effective, and often enough to significantly reduce symptoms.

Start with Awareness

Keeping a simple food and symptom log can help you identify your personal triggers. While triggers vary, common ones include:

Peppermint and mints
Chocolate
Caffeinated beverages
Spicy foods
High-fat foods (fried foods, full-fat dairy)
Carbonated beverages
Acidic foods (citrus, orange juice, tomatoes)

Adjust How (and When) You Eat

Small habit changes can make a big difference:

Avoid drinking large amounts during meals; try separating fluids and food by ~30 minutes
Limit straw use to reduce swallowed air and bloating
Avoid eating within 2–3 hours of bedtime
Eat smaller, more frequent meals instead of large portions

Reduce Physical Pressure on the Stomach

Avoid tight-fitting clothing around the waist
Elevate the head of your bed or sleep on your left side
Try light activity after meals (like a short walk) to support digestion

Review Medications & Lifestyle Factors

Avoid alcohol and tobacco products
Talk to your healthcare provider about medications, as some may reduce LES pressure

When Lifestyle Changes Aren’t Enough

For many women, lifestyle adjustments are enough to control symptoms. However, if reflux persists or worsens, medications may be recommended.

Options may include:

Antacids
H2 blockers
Proton pump inhibitors (in certain cases)

Important: Always consult your healthcare provider before starting any medication to ensure safety for both you and your baby.

Final Thoughts

Reflux during pregnancy is incredibly common—and while it can be uncomfortable, it’s also manageable.

Understanding why it happens and taking a proactive approach with small dietary and lifestyle adjustments can go a long way in improving your comfort.

And if symptoms persist, you don’t have to push through—your healthcare team is there to help you navigate safe and effective options.

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