Effective Tips to Prevent Acid Reflux During Pregnancy in 2025
Many pregnant women experience acid reflux and heartburn due to hormonal changes and physical pressure on the stomach. Understanding updated, safe ways to reduce these symptoms can improve comfort during pregnancy in 2025.
Why Pregnant Women Experience Acid Reflux
During pregnancy, increased hormone levels, particularly progesterone, relax the lower esophageal sphincter (LES), which normally keeps stomach acids from flowing back into the esophagus. Additionally, the growing uterus applies pressure to the stomach, pushing stomach contents upward.
Updated Tips to Lessen Heartburn Discomfort
While heartburn may not disappear completely, these evidence-based, safe practices can help reduce its frequency and severity:
- Avoid common trigger foods: Chocolates, spicy dishes, citrus fruits and juices, mustard, tomatoes and tomato-based products, fried and fatty foods, and highly seasoned meals. Consult your healthcare provider or a registered dietitian for a personalized list.
- Limit caffeine and alcohol: Drinks like coffee, tea, soda, and alcoholic beverages can relax the LES, increasing reflux risk. In pregnancy, it's best to minimize or avoid these.
- Eat smaller, more frequent meals: Instead of large meals, have smaller portions spaced throughout the day to reduce stomach pressure.
- Eat slowly and chew well: Taking your time promotes digestion and reduces reflux risk.
- Stay upright after eating: Avoid lying down for at least 3 hours after meals to prevent acid backup.
- Hydrate smartly: Drink 8–10 glasses of water daily but avoid large quantities during meals to prevent overstretching your stomach and worsening reflux.
- Adjust your sleep position: Elevate the head of your bed 6–8 inches or use a wedge pillow to keep stomach acid down while sleeping.
- Wear comfortable, loose-fitting clothes: Tight clothing around the waist can increase stomach pressure and worsen symptoms.
- Bend with care: When bending, use your knees rather than your waist to avoid added abdominal pressure.
- Maintain good posture: Sit upright in chairs to reduce stomach compression.
- Keep a healthy pregnancy weight: Follow your healthcare provider's guidance to avoid excess weight gain, which increases reflux risk.
- Avoid smoking entirely: Smoking worsens reflux and harms both mother and baby during pregnancy.
For persistent or severe symptoms, always consult your healthcare professional before using any medications or supplements. Personalized care ensures the safest and most effective approach to managing acid reflux during pregnancy.