Tips to Reduce Heartburn During Pregnancy
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During pregnancy, you may have expected swollen ankles, morning sickness, and possibly having to invest in a bigger bra. But where does this burning indigestion come from?!
The fact is that heartburn affects up to 85% of pregnant women, with many experiencing the uncomfortable feeling throughout all three trimesters of their pregnancy.
Heartburn (also called gastroesophageal reflux and acid indigestion) can feel like a burning sensation that starts behind your breastbone and travels up your oesophagus (the tube connecting your throat to your stomach). These acids can even make it all the way up your throat. During pregnancy, the increase in the hormone progesterone causes the valve between the stomach and the oesophagus to relax, which accounts for why heartburn is more frequent during pregnancy.
The good news is that there are some simple diet-related tips that could help…
- Follow a healthy, nutritious diet that includes adequate fibre such as wholegrains, fruit, and vegetables
- Limit fried foods, cream sauces, gravies, fatty meats, pastries, nuts, potato chips, butter and margarine
- Include moderate portions of protein to stimulate a hormone called gastrin to aid digestion and increase valve (known as LES or lower oesophageal sphincter) pressure
- Drink fluids between – rather than with – meals to avoid distension (swelling) of the stomach, and avoid carbonated beverages
- Avoid large meals that increase gastric pressure (rather eat smaller meals throughout the day)
- Avoid fatty meals, coffee (both decaffeinated and regular), chocolate, peppermint and spearmint, garlic and onion – all of which can exacerbate heartburn
Lifestyle adaptations can also be helpful to alleviate the symptoms of heartburn. These include not eating for within 3 to 4 hours before going to sleep at night, staying upright, avoiding vigorous activity after eating, and not wearing tight-fitting clothing.
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Some natural and alternative remedies that may help relieve symptoms include ginger and lemon water or chewing gum. Eating yoghurt or drinking a glass of milk or even adding a tablespoon of honey to a glass of warm milk might also help.
Heartburn is common and uncomfortable during pregnancy, but it should subside once you give birth and your hormone levels return to normal. While you may not be able to prevent heartburn altogether, these simple diet and lifestyle changes may help ease the symptoms.
ABOUT THE AUTHOR
Hannelise Rademan is a Registered Dietitian currently volunteering at Worcester Provincial Hospital in the Western Cape.
