Bye bye, heartburn & bloating: tips for during pregnancy
Mirthe GrootenPregnancy is special – but let's be honest: it's not all sunshine and roses. Many pregnant women experience heartburn, bloating, or both. Not exactly comfortable, especially when you're trying to relax or sleep.
Fortunately, there's a lot you can do to alleviate these ailments. With a little attention to what (and how) you eat, and a little extra comfort, you can give your digestion the rest it needs. In this blog post, we'll explain why you're experiencing this and offer tips to help you manage it.
Why you are experiencing this
A bloated stomach or heartburn isn't "just bad luck" – there's logic behind it:
Hormonal changes (especially progesterone)
Progesterone makes your muscles more flexible – good for labor, not so good for your digestion. The muscle between your esophagus and stomach doesn't close as well, making stomach acid rise more easily. And your intestines? They work a bit slower than usual.
Your growing uterus
As your pregnancy progresses, your baby puts more pressure on your stomach and intestines. The result: less space, more gas, and discomfort.
5 tips: How to give your digestion a helping hand
Tip 1. Eat smart: small, soft and calm
- Eat 5 to 6 small meals a day instead of 3 large ones
- Choose easily digestible snacks such as:
- Raw almonds (help neutralize stomach acid)
- Rice waffle with avocado
- Soft banana
- A small cup of low-fat yogurt
- Chew slowly and eat mindfully so as not to overload your digestive system
Tip 2. Herbal tea (pregnancy-proof)
- Chamomile or ginger tea can have a soothing effect
- Choose tea that is caffeine-free and safe during pregnancy
- Drink slowly and warm, especially in the evening
Tip 3. Avoid trigger foods
Every belly is different, but these are common triggers:
- Spicy or fatty food
- Citrus fruit and tomato sauce
- Coffee and chocolate
- Peppermint
- Onion and garlic
- Carbonated drinks
A food diary can help you discover what your body can and cannot tolerate.
Tip 4. Ensure a comfortable position
- Remain upright during and for at least one hour after eating
- Sleep with an extra pillow or use a pregnancy pillow to raise your upper body slightly
- Wear loose-fitting clothing that doesn't pinch around your stomach
- Take a short, leisurely walk after eating to help with digestion
Tip 5. Natural support (only in consultation)
Supplements may help. Probiotics can help with bloating or sluggish bowels. Liquid magnesium can help with constipation or tense abdominal muscles. Always consult your doctor or midwife before taking supplements.
Bonus tip : Want to keep track of your recipes, keep an online shopping list handy, and track which supplements you've taken and when? Then check out our digital pregnancy meal planner – with handy information about what you should and shouldn't eat during this phase.
Heartburn and bloating are unpleasant, but temporary. By making conscious choices about food, posture, and rhythm, you can calm your digestion. Your body works incredibly hard—so give it the support and gentleness it deserves. Lots of love, My Sanctum.
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