Ah, pregnancy… A magical time, but one that also comes with its share of minor inconveniences. Among them, the dreaded acid reflux. This heartburn that ruins a meal or disrupts a night’s sleep is a classic problem for expectant mothers.
Why is it so common? Simply because the body is changing, hormones are fluctuating, and the baby is taking up more and more space, putting pressure on the stomach. The result: gastric acid rises, and hello discomfort! The good news is, there are solutions to soothe this burning sensation and prevent it from becoming a daily nightmare.
In this article, we’ll see why this reflux occurs, how to alleviate it naturally, and what steps to take to regain some peace of mind. Ready to say goodbye to reflux? Let’s go!
Why do we experience acid reflux during pregnancy?
If you’re pregnant and you’re experiencing that burning sensation rising in your chest, don’t worry, you’re not alone. It’s one of the most common “pleasures” (irony intended) during pregnancy. But why does it happen, exactly?
An explosive cocktail of hormones and the growing baby.
It all starts with hormones, especially progesterone, which is there to relax the muscles… but also has the “major drawback” of loosening a small valve located between the stomach and the esophagus. The result? The acid that’s supposed to stay safely down there rises and burns everything in its path.
- And as if that weren’t enough, as the weeks go by, the baby grows… and the more pressure it puts on the stomach. Imagine a bottle of water that you gently squeeze: the liquid eventually rises. Well, that’s exactly what happens with stomach acid.
- When does it really start? Acid reflux can appear at different times during pregnancy:
- 1st trimester: Some women experience it right from the start, often at the same time as nausea (double whammy!). This is mainly due to hormonal fluctuations.
2nd trimester:
It may improve somewhat, or persist depending on eating habits and digestive sensitivity.
3rd trimester:
So yes, it’s not the most fun part of pregnancy, but the good news is that there are plenty of tips to relieve it. Let’s take a look!
How to relieve acid reflux during pregnancy?
- Good news: you’re not doomed to suffer from heartburn until delivery. There are many small steps that can really make a difference. The idea isn’t to completely eradicate the problem (because, let’s be honest, it’s complicated), but to minimize it as much as possible to prevent every meal from becoming an ordeal.
- YouTube video player Eating habits to adopt (and others to forget)
- Let’s be honest, what you put on your plate plays a huge role. Some foods are real reflux triggers, while others can help calm inflammation. Eat small portions.
- No more XXL plates! The idea is to avoid filling your stomach too much at once so as not to worsen the pressure. Take your time.
Eating too quickly is the perfect recipe for chaotic digestion. Chew thoroughly and savor your food.
Avoid lying down after a meal.
- Wait at least two hours before going to bed. Otherwise, the acidity is likely to come right back up. Listen to your body.
- Some women digest plain yogurt perfectly well, while others experience an immediate burning sensation. Experiment and note what works for you and what doesn’t. Foods and drinks to absolutely avoid
- There’s a well-known blacklist for expectant mothers prone to acid reflux. If you want to avoid waking up with a burning throat, it’s best to limit them as much as possible: Carbonated drinks and coffee.
- Foaming and acidity: the perfect combination to inflame the stomach. Foods that are too fatty or spicy.
Goodbye fries, dishes with heavy sauces, and chili peppers. They slow down digestion and promote reflux.
Tomatoes and citrus fruits.
- Yes, they’re full of vitamins, but also very acidic. Not ideal when you’re trying to soothe a heartburn. Chocolate.
- Yes, indeed… it relaxes the valve that prevents acid from rising. Consume in moderation.
- And what about drinks? Fortunately, there are also drinks that can soothe: Still water.
Basic but effective. Just avoid drinking too much at once.
Infusions.
Chamomile, linden, licorice (in moderation) – these plants help soothe inflammation.
Almond milk.
- An excellent ally against acidity, as it is alkaline. The goal isn’t to deprive you, but to find what works best for you. Shall we continue with natural remedies?
- Natural remedies to relieve heartburn Sometimes, even with a gentler diet and a few adjustments, acid reflux still occurs. Fortunately, nature has a few tricks up its sleeve to help us calm things down. And there’s no need to look for complicated solutions; most remedies are already in your kitchen!
- Everyday ingredients that can make a difference Baking soda.
- A true grandmother’s remedy: a small pinch in a glass of water (no more, or you risk bloating) can neutralize acidity in no time. Pineapple… yes, but with caution.
- Some swear it helps, others find it makes things worse. Its natural enzyme, bromelain, can aid digestion, but its acidity can also aggravate the situation. Try it in small quantities. Ginger.
- A champion against nausea, it’s also excellent for calming gastric inflammation. As an infusion with honey, it works wonders. Cinnamon.
In small quantities, it promotes good digestion and can reduce reflux. Perfect in a mild infusion after a meal.
Vitamin D.
- A good dose of sunshine (or a supplement under medical supervision) can affect digestive balance. A healthier stomach means less heartburn! Glutamine. This amino acid helps repair the stomach lining. It’s found in certain foods like green vegetables and eggs. Alternative medicine: what if we tried something different?If you prefer to avoid conventional solutions, there are several natural approaches that can work wonders.
- Homeopathy. Some granules are known to relieve reflux, such as
- Robinia or
- Nux Vomica . Seek advice from a professional before starting.
Herbal medicine.
Some plants like marshmallow or lemon balm are true allies for calming an upset stomach.
Aromatherapy.
Be careful, not all essential oils are safe during pregnancy. But some, like Roman chamomile essential oil (used externally in a diluted form), can soothe digestive discomfort.
Naturopathy.
A thorough assessment with a naturopath can help you find the right dietary adjustments and solutions tailored to your body.
- And then, we often forget, but a simple walk after a meal, a few deep breaths, and a good moment of relaxation can also work wonders to calm those pesky reflux episodes. Shall we move on to postures and positions that can also help?
- Adapting your lifestyle to reduce discomfort Let’s be honest: even with a suitable diet and a few natural remedies, there are days when those darn acid reflux episodes arrive unannounced. But before you give up, know that there’s still a secret weapon: posture! Sometimes, a simple change of position can make all the difference.
- Postures that really help If after a meal you feel that burning sensation, avoid collapsing on the sofa at all costs. It might be tempting, but it’s the worst thing you can do. Acidity loves it when you’re lying down; it takes advantage of the situation to slide up like a slide.
- Stay upright after eating. Ideally, wait at least 1.5 to 2 hours before lying down. Sleep with your head slightly elevated.
An extra pillow or an inclined mattress can prevent acid from rising during the night.
Avoid tight clothing.
- We love leggings and bodycon dresses, but when your stomach is compressed, it doesn’t help at all. Adopt good posture while sitting.
- Avoid slouching too much, especially after a meal. Managing stress, a key factor
- What isn’t said often enough is that stress plays a huge role in acid reflux. The more tense you are, the more your digestive system suffers. So, if these reflux episodes become a daily occurrence, it might be worth trying some relaxation techniques. Deep breathing.
Inhale slowly through your nose, expand your belly, exhale gently… It relaxes you and helps with digestion.
Gentle yoga.
Certain postures (like the cat pose or the butterfly pose) are great for relieving abdominal tension.
Walk after meals.
There’s nothing better than a short, gentle walk to aid digestion and prevent acidity from causing problems.
When should you see a doctor?
In most cases, acid reflux is bothersome but not dangerous. That said, if you experience intense pain, have difficulty eating, or if it becomes unbearable on a daily basis, don’t hesitate to consult a doctor. A doctor can offer you suitable solutions (and rest assured, there are treatments compatible with pregnancy).
In the meantime, try these tips and see what works best for you. Every pregnancy is different, and the important thing is to find your own balance.
