Imagine being fully pregnant, sitting on the dining and finally satisfying your 2 am cravings with a bucket full of spicy buffalo wings or maybe a giant bowl of citrusy mango slices, only to be hit with a fiery heartburn afterwards. Welcome to the not-so-glamourous side of pregnancy that nobody talks about. Heartburn during pregnancy is one of the very common pregnancy symptoms, but it comes with some precautions to avoid the nasty effects. If you’ve ever clutched your chest mid-bite or debated sleeping upright like a vampire to avoid acid reflux, you’re in good company. Roughly 80% of pregnant people battle heartburn pregnancy, thanks to hormones, crowded organs, and a baby who’s apparently training for a future career in kickboxing. But why does pregnancy turn your oesophagus into a volcano, and how can you douse the flames without sacrificing your last shred of joy? Let’s dig in.

When does heartburn generally start during pregnancy?

Heartburn during pregnancy typically begins in the first trimester due to hormonal changes, particularly increased progesterone levels, which relax the lower oesophagal sphincter (LES) and allow stomach acid to reflux into the oesophagus. However, it often becomes more frequent or severe as pregnancy progresses. Here's a breakdown:

First Trimester (Weeks 1–12):

Hormonal changes (elevated progesterone) start relaxing the LES early in pregnancy, potentially causing heartburn as soon as weeks 6–12 for some individuals.

Second Trimester (Weeks 13–28):

Heartburn may persist or worsen as the uterus expands upward, gradually exerting pressure on the stomach.

Third Trimester (Weeks 29–40):

Physical pressure from the growing uterus is most pronounced, displacing the stomach and increasing reflux. Many experience peak symptoms during this stage.

What causes heartburn during pregnancy?

• The growing uterus presses on the stomach, forcing acid upward, especially in later trimesters.

• Slowed digestion due to hormonal changes prolongs stomach fullness and acid exposure.

• Certain foods, drinks (e.g., spicy, acidic, or fatty items), or large meals trigger acid production.

• Lying down, bending over, or physical activity after eating worsens reflux.

• Reduced LES function from pregnancy hormones weakens the barrier against acid.

• Baby’s position in the third trimester increases abdominal pressure, pushing stomach contents upward.

Can I prevent heartburn during pregnancy?

Absolutely, mama! While heartburn can feel like an unavoidable sidekick during pregnancy (thanks to hormones and that growing baby!), there are ways to ease the burn and reclaim some comfort. You’re not alone in this—tiny humans come with big heartburn energy. Here’s how to fight back:

• Overloading your stomach is a one-way ticket to reflux city. Graze on mini-meals throughout the day instead.

• Skip the spicy, greasy, or acidic stuff. Sorry, salsa and fries—opt for milder foods that won’t wage war on your oesophagus.

• Sit up straight during meals and avoid lying down right after eating. Gravity’s your friend! Give your body 1–2 hours to digest before hitting the couch (or bed).

• Prop yourself up with pillows when sleeping. A slight incline keeps stomach acid where it belongs.

• Wear loose, comfy clothes. Tight waistbands? Nope. Let your belly breathe, and avoid squishing your stomach.

• Sip water between meals (not during). Too much liquid with food can bloat your stomach and push acid upward.

You’ve got this—and remember, every kick and wiggle makes it worth it.