Pregnancy is a beautiful and transformative experience for most women, but it can also be accompanied by distressing physical symptoms, such as heartburn and indigestion.

These are common digestive issues that affect up to 80% of pregnant women, according to the American College of Gastroenterology. Unfortunately, they can be difficult to avoid during pregnancy due to hormonal changes and physical pressure on the stomach and digestive tract.

However, there are some simple and natural methods you can try to reduce heartburn and indigestion during pregnancy and feel more comfortable.

1. Eat Small and Frequent Meals

When you eat large meals, your stomach becomes stretched and more prone to acid reflux. Therefore, it’s better to eat small and frequent meals throughout the day.

This not only helps to reduce heartburn but also maintains steady blood sugar levels and prevents hunger pangs. Aim for five or six small meals a day and avoid eating too close to your bedtime.

2. Limit Spicy, Fatty, and Acidic Foods

Spicy, fatty, and acidic foods can irritate your stomach lining and contribute to heartburn and indigestion. Try to avoid or limit foods such as hot peppers, fried foods, tomato-based sauces, citrus fruits, and carbonated beverages.

Instead, opt for bland and easy-to-digest foods such as oatmeal, yogurt, lean proteins, and vegetables.

3. Stay Hydrated

Drinking plenty of water can help to flush out excess stomach acid and improve digestion.

Aim for at least eight glasses of water a day, and avoid drinking large amounts of fluids with your meals, as this can dilute your stomach acid and make digestion less efficient. You can also try herbal teas such as ginger or chamomile, which have natural anti-inflammatory and soothing properties.

4. Sleep in an Elevated Position

When you lie flat on your back, your stomach acid can flow back up into your esophagus, causing heartburn. To prevent this, try sleeping in an elevated position, either by using a wedge pillow or by propping up the head of your bed with books or blocks.

This can help to keep your digestion working properly and prevent acid reflux during the night.

5. Wear Loose Clothing

Tight clothing can put pressure on your abdomen and exacerbate heartburn and indigestion. Therefore, it’s best to wear loose and comfortable clothing during pregnancy, especially around your waist and stomach area.

This can help to relieve pressure and improve digestion, making you feel more comfortable overall.

6. Try Natural Remedies

There are several natural remedies that can help to soothe heartburn and indigestion during pregnancy. For example, drinking a glass of warm milk or eating a tablespoon of honey can help to coat and soothe your stomach lining.

Chamomile tea and peppermint tea can also help to relax your digestive muscles and reduce inflammation. However, be cautious with peppermint tea if you suffer from acid reflux, as it can worsen symptoms in some cases.

7. Exercise Regularly

Regular exercise can improve digestion and prevent constipation, which can contribute to heartburn and indigestion during pregnancy. Aim for at least 30 minutes of moderate exercise such as walking, swimming, or yoga, most days of the week.

However, be sure to consult with your healthcare provider before starting any exercise program during pregnancy.

8. Avoid Stress

Stress and anxiety can trigger heartburn and indigestion by increasing stomach acid production and causing muscle tension.

Therefore, it’s important to manage stress during pregnancy through relaxation techniques such as deep breathing, meditation, or prenatal yoga. You can also try aromatherapy or massage therapy to promote relaxation and reduce stress.

9. Discuss Medications with Your Healthcare Provider

If you’re still experiencing severe heartburn or indigestion despite trying natural remedies and lifestyle changes, you may need to consider medication.

However, not all medications are safe during pregnancy, so it’s important to discuss this with your healthcare provider before taking any over-the-counter or prescription medications. Antacids, H2 blockers, and proton pump inhibitors are common medications used to relieve heartburn and indigestion during pregnancy, but they should only be used under medical supervision.

10. Watch for Warning Signs

While heartburn and indigestion are common and usually harmless during pregnancy, they can sometimes be a sign of a more serious condition such as gastroesophageal reflux disease (GERD) or preeclampsia.

Therefore, it’s important to watch for warning signs such as severe or persistent symptoms, vomiting, blood in the stool, or rapid weight gain. If you experience any of these symptoms, contact your healthcare provider immediately.