Pregnancy is an incredible journey, but it can also come with its fair share of discomforts—especially when it comes to digestion. Many women experience heartburn and indigestion as their pregnancy progresses, often due to hormonal changes and the growing baby pressing against the stomach. While these symptoms are common, they don’t have to disrupt your daily life – with a few natural strategies and some lifestyle adjustments, you can ease the burn and enjoy this special time with greater comfort.
If you’re already using supportive aids like a stomach pregnancy pillow, you’re off to a great start in helping your body rest in optimal positions that reduce pressure on your abdomen and promote better digestion. Beyond sleep positioning, several simple, natural approaches can make a noticeable difference.
Eat Smaller, More Frequent Meals
Instead of three large meals, try eating five to six smaller ones throughout the day. Large meals can cause your stomach to expand, putting extra pressure on your digestive system and increasing the likelihood of heartburn. Smaller meals are easier to digest and help prevent that uncomfortable bloating and reflux.
Avoid Trigger Foods
Certain foods are known to worsen heartburn and indigestion during pregnancy. Common culprits include spicy dishes, citrus fruits, fried foods, chocolate, and caffeine. Keep a food diary to track which items trigger your symptoms and adjust your diet accordingly.
Stay Upright After Eating
Lying down straight after a meal can make it easier for stomach acid to flow back into your oesophagus. Try to remain upright for at least an hour after eating. If you need to rest, use a wedge or pillow to elevate your upper body slightly—this can help gravity keep acid in your stomach where it belongs.
Hydrate Between Meals
While hydration is essential during pregnancy, drinking large amounts of water during meals can make your stomach feel overly full. Instead, sip water between meals to support digestion without adding extra pressure. Herbal teas like chamomile or ginger (in moderation and with your healthcare provider’s approval) can also help soothe your stomach naturally.
Sleep Smart
Night-time heartburn is particularly common. Sleeping on your left side can help reduce symptoms, as this position helps prevent acid from rising into your oesophagus. A supportive pregnancy pillow can help maintain this posture comfortably throughout the night while also alleviating strain on your back and hips.
Practise Mindful Eating
Eating slowly and chewing thoroughly can make a big difference in digestion. When you eat quickly, you tend to swallow more air, leading to bloating and discomfort. Slow down, take small bites, and give your body time to process food efficiently.
Try Gentle Movement
Light exercise after meals, such as walking, can aid digestion by helping food move smoothly through your system. Always consult your doctor before beginning or changing your exercise routine, but in most cases, gentle physical activity during pregnancy offers both digestive and overall health benefits.
Heartburn and indigestion during pregnancy may be common, but they’re not inevitable
By adjusting your diet, posture, and lifestyle habits, you can significantly reduce discomfort without relying on medication. Listen to your body, stay consistent with your routines, and use tools like a quality stomach pregnancy pillow to make each stage of pregnancy more comfortable and restful. If your symptoms persist or worsen, it’s always best to speak with your healthcare provider to rule out other conditions and find the safest approach for you and your baby.
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