Gastroesophageal reflux, also known as acid reflux, is a common condition that occurs when the stomach acid flows back up into the esophagus. This can cause a variety of uncomfortable symptoms such as heartburn, regurgitation, and difficulty swallowing.

While acid reflux can affect anyone, pregnant women are particularly prone to experiencing these symptoms. Hormonal changes and the growing uterus can contribute to the relaxation of the lower esophageal sphincter, allowing acid to escape from the stomach more easily.

If you’re pregnant and struggling with gastroesophageal reflux, here are some tips to help alleviate your symptoms:.

1. Eat smaller, more frequent meals

Instead of having three large meals a day, try to eat smaller, more frequent meals. This can help prevent your stomach from becoming too full, which can contribute to acid reflux. Make sure to eat slowly and chew your food thoroughly to aid digestion.

2. Avoid trigger foods

Certain foods can trigger or worsen acid reflux symptoms. Common trigger foods include spicy foods, citrus fruits, tomatoes, chocolate, caffeinated beverages, carbonated drinks, and fatty or fried foods.

Pay attention to your diet and try to identify any specific foods that seem to worsen your symptoms. Once you’ve identified these trigger foods, it’s best to avoid them as much as possible.

3. Maintain good posture

Slouching or lying down immediately after eating can increase the likelihood of acid reflux. Instead, try to maintain good posture during and after meals. Sit up straight and avoid lying down for at least two to three hours after eating.

You can also try propping yourself up with pillows when sleeping to keep your upper body elevated.

4. Wear loose-fitting clothing

Tight clothing, especially around the waist and abdomen, can put pressure on the stomach and worsen acid reflux symptoms. Opt for loose-fitting, comfortable clothing during pregnancy to reduce any unnecessary pressure on your stomach.

5. Use gravity to your advantage

When experiencing acid reflux symptoms, try to stay upright as much as possible. This allows gravity to help keep stomach acid down. Avoid lying flat on your back or bending over immediately after eating.

Instead, take a leisurely walk or sit in an upright position for a while.

6. Elevate your head while sleeping

If you’re experiencing acid reflux symptoms at night, elevating your head while sleeping can help prevent stomach acid from flowing back into your esophagus.

Prop yourself up with pillows or use a wedge-shaped pillow to keep your upper body raised. This can significantly reduce nighttime symptoms.

7. Stay hydrated

Drinking plenty of water throughout the day can help dilute stomach acid and reduce the severity of acid reflux symptoms. Aim to drink at least eight glasses of water daily.

8. Avoid eating late at night

Eating a heavy meal or snacking close to bedtime can increase the likelihood of experiencing acid reflux symptoms. Avoid eating two to three hours before lying down to give your body enough time to digest the food properly before going to bed.

9. Consider natural remedies

Some natural remedies may help alleviate acid reflux symptoms in pregnancy. Ginger, for example, has been found to have anti-inflammatory properties that can soothe the stomach and reduce the frequency of acid reflux episodes.

You can try sipping ginger tea or taking ginger supplements, but always consult with your healthcare provider before trying any natural remedies during pregnancy.

10. Talk to your healthcare provider

If you’re experiencing severe or persistent acid reflux symptoms during pregnancy, it’s important to talk to your healthcare provider.

They can provide guidance, recommend safe over-the-counter antacids or medications, and determine if any underlying conditions may be contributing to your symptoms.