Pregnancy Heartburn: Why it Happens & What Helps

Heartburn during pregnancy usually isn’t about producing too much stomach acid. Instead, it commonly occurs for two reasons.

During pregnancy, your body produces relaxin, a reproductive hormone produced by your ovaries and the placenta. It relaxes and softens joints and ligaments to help your body stretch and prepare for birth.

While this is necessary for your pelvis, it can also loosen the lower esophageal sphincter. When functioning optimally, this valve between the esophagus and the stomach should only open when swallowing to allow food down, and then it should quickly close again.

However, relaxin can prevent it from closing as efficiently.

The potential for acids to be pushed up past the weakened valve increases when combined with the added pressure that’s put on the stomach as baby grows and organs shift. The delicate lining of the esophagus doesn’t have the same protection against acid that the stomach does. So, when acid rises into the esophagus, it causes a burning sensation in the chest, just behind the breastbone. 

Why antacids aren’t the full solution

Antacids can absolutely provide relief when you’re experiencing discomfort from heartburn, and we understand that fast relief is important. However, they work by reducing stomach acid, and that’s the concern.

Stomach acid isn’t the enemy… you need it to properly break down food, absorb nutrients, and support your gut health. This becomes even more important during pregnancy, when your nutrient needs are higher.

Regularly suppressing stomach acid can:

• Interfere with digestion

• Reduce absorption of certain key nutrients

• Disrupt the gut microbiome

• Impact bone health over time

• Increase susceptibility to certain infections

That doesn’t mean you should never take antacids, though it’s good to be aware of the potential drawbacks of regular use. Rather than always relying on a short-term tool, we prefer a holistic approach to support the body.

What actually helps (and why)

The goal isn’t to eliminate acid. It’s to reduce the conditions that make heartburn more likely.

This is what to focus on:

1. Identify your personal triggers

Some people notice symptoms with certain foods, large meals, or eating too close to bedtime. Pay attention to patterns and when you notice an increase in heartburn.

2. Eat smaller, more frequent meals

A very full stomach increases pressure, which makes reflux more likely. Smaller meals tend to sit more comfortably.

3. Stay more upright after eating

Lying flat makes it easier for acid to move upward. Even slightly elevating your upper body when resting or sleeping can help.

4. Supporting digestion

The idea here is to gently support your body doing what it’s already trying to do.

You can try:

• Probiotics to support gut health

• Slippery elm to soothe the digestive tract

• Ginger to support digestion and reduce discomfort

• Apple cider vinegar (in small, diluted amounts before meals) can support stomach acid production in some cases

Digestion during pregnancy

Heartburn in pregnancy is common, but the cause is often misunderstood. Antacids can help in the moment, but they don’t address why it’s happening in the first place.

Digestion naturally slows down during pregnancy and adequate stomach acid directly impacts how well nutrients are broken down, absorbed, and used throughout the body.

The key is supporting digestion, adjusting habits, and working with your body instead of against it to provide more consistent relief.