Pregnancy is a time of profound physical and hormonal changes—and for many women, that includes the often-overlooked discomfort of heartburn. In fact, 30% to 80% of pregnant women experience heartburn, also known as acid reflux, during some stage of gestation (PubMed Study). This burning sensation in the chest or throat often worsens as the pregnancy progresses, impacting sleep, appetite, and overall well-being.

The good news? Heartburn in pregnancy is highly manageable with the right approach.

This science-backed, clinically informed guide provides evidence-based tips for pregnant women with heartburn, along with emerging insights on how gut health—and specifically prebiotic fiber—can support long-term digestive comfort. You’ll also discover a natural, pregnancy-safe prebiotic option from IV Nutrition, crafted from virgin-manufactured sugarcane fiber and available at 100% off your first tub when you subscribe via this link.

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What Causes Heartburn in Pregnancy?

Heartburn during pregnancy is most commonly caused by hormonal and mechanical factors.

1. Progesterone Levels Rise

Progesterone—the hormone responsible for maintaining the uterine lining—relaxes smooth muscles throughout the body, including the lower esophageal sphincter (LES). When this valve doesn’t close properly, stomach acid flows back into the esophagus, causing that familiar burning sensation.

2. The Growing Uterus Increases Pressure

As the fetus grows, the expanding uterus puts pressure on the stomach, further increasing the likelihood of reflux, especially in the third trimester.

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Common Symptoms of Heartburn During Pregnancy

• Burning sensation in the chest (especially after meals)

• Sour or bitter taste in the throat

• Bloating or belching

• Feeling of food “coming back up”

• Nighttime discomfort when lying down

If heartburn is severe or persistent, consult your OB-GYN to rule out other conditions, such as gastroesophageal reflux disease (GERD) or preeclampsia (if accompanied by abdominal pain or high blood pressure).

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12 Clinically Backed Tips for Pregnant Women with Heartburn

Let’s break down science-supported strategies to reduce or prevent heartburn during pregnancy—without compromising the health of the baby or mom.

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1. Eat Smaller, More Frequent Meals

Eating large meals can cause the stomach to become too full, increasing the risk of reflux. Instead, aim for:

• 5–6 small meals daily

• A focus on low-fat, high-fiber foods

• Eating slowly and chewing thoroughly

Clinical Rationale: A study published in Gastroenterology Research and Practice found that meal size and frequency directly influence GERD symptoms in pregnant women (source).

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2. Avoid Common Trigger Foods

Certain foods are known to relax the LES or increase stomach acid production. The most common culprits include:

• Spicy foods

• Fried or high-fat foods

• Chocolate

• Coffee

• Carbonated beverages

• Citrus fruits

• Tomato-based products

• Mint

Tip: Keep a food journal to identify personal triggers.

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3. Don’t Lie Down Immediately After Eating

Give your body time to digest. Wait 2–3 hours after meals before lying down or going to bed.

If heartburn occurs at night, consider elevating your upper body with pillows or using a bed wedge to keep gravity working in your favor.

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4. Drink Fluids Between Meals—Not With Meals

Drinking large amounts of liquid with meals can expand the stomach and increase pressure on the LES. Instead:

• Sip water throughout the day

• Avoid carbonated or acidic drinks

• Choose ginger tea or chamomile tea to soothe the digestive tract (avoid peppermint, which can worsen symptoms)

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5. Wear Loose, Comfortable Clothing

Tight waistbands or restrictive maternity clothes can increase intra-abdominal pressure and exacerbate reflux. Choose breathable, loose-fitting clothing.

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6. Sleep on Your Left Side

Sleeping on the left side has been shown to reduce acid reflux episodes, as it positions the stomach lower than the esophagus and minimizes pressure on the LES (Journal of Clinical Gastroenterology).

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7. Chew Sugar-Free Gum After Meals

Chewing gum stimulates saliva production, which can help neutralize acid and wash it back down into the stomach.

Caution: Avoid mint-flavored gum, which may relax the LES.

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8. Take Prenatal Supplements With Food

Many women find that prenatal vitamins—especially those containing iron—can worsen nausea or reflux. Taking them with food or switching to a gentler formula may help.

Alternatively, split the dose into morning and evening portions.

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9. Use Safe Medications Under Medical Guidance

Antacids (like calcium carbonate) are generally considered safe during pregnancy, but always consult your provider. Some medications to avoid or use with caution include:

Reference: American College of Obstetricians and Gynecologists (ACOG)

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10. Address Gut Health with Prebiotic Fiber

Heartburn in pregnancy is not just about acid—your gut microbiome plays a critical role in modulating digestion, inflammation, and even hormonal regulation.

Introducing natural, pregnancy-safe prebiotic fiber can:

• Improve bowel regularity

• Reduce gas and bloating

• Balance gut bacteria to support healthy digestion

• Support the gut-brain axis and lower stress-related reflux

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The Best Prebiotic Option for Pregnant Women: Sugarcane-Based Prebiotic Fiber by IV Nutrition

When choosing a prebiotic fiber during pregnancy, purity and safety matter. That’s why IV Nutrition’s virgin-manufactured sugarcane prebiotic fiber stands out.

What Makes It Ideal for Pregnant Women?

• 100% natural and organic (from unprocessed sugarcane)

• Rich in soluble fiber—gentle on the gut, easy to digest

• Encourages the growth of Lactobacillus and Bifidobacterium

• Free from gluten, dairy, additives, and synthetic fillers

• Can be added to smoothies, teas, or oatmeal

Limited-Time Offer: Get 100% off your first tub when you subscribe using this link

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Why Prebiotics Work for Reflux

Recent research in Gut Microbes links gut dysbiosis (imbalanced bacteria) to digestive inflammation, slower motility, and increased reflux symptoms (study).

By supporting a healthy microbial balance, prebiotics can:

• Enhance gastric emptying

• Decrease pressure on the stomach

• Reduce inflammatory signaling in the gut lining

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Real-Life Application: How to Use It

• Mix 1 scoop into ginger tea, water, or juice

• Take once daily—preferably with breakfast

• For sensitive stomachs, start with ½ scoop and increase gradually

Pro Tip: Combine with high-fiber foods like oats, avocado, or apples for an even bigger gut health boost.

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Additional Gut-Friendly Foods for Pregnant Women

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When to Talk to Your Healthcare Provider

Heartburn that becomes severe or is accompanied by other symptoms should never be ignored.

Contact your provider if you experience:

• Persistent vomiting

• Severe abdominal pain

• Difficulty swallowing

• Unintentional weight loss

• Heartburn unresponsive to lifestyle changes or medication

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Summary: Tips for Pregnant Women with Heartburn

Heartburn is common in pregnancy—but with the right strategies, it doesn’t have to be a daily struggle. Managing reflux holistically means:

• Adjusting meal timing and size

• Avoiding trigger foods

• Using safe, OB-approved supplements

• Supporting long-term digestive health with prebiotic fiber

Among all available options, IV Nutrition’s sugarcane-based prebiotic fiber offers a clean, clinically supported way to restore gut balance and relieve acid reflux naturally during pregnancy.

Get 100% off your first tub when you subscribe today at this link