Every pregnant woman has her share of discomforts but I would argue that none are quite as annoying or uncomfortable as heartburn. I say this because many other things that plague pregnant women (morning sickness, back pain, swollen feet, sleepless nights) usually don’t last the entire pregnancy. Heartburn, on the other hand, can often start at the beginning and last right on through until your little one is born. There are a host of factors that contribute to heartburn in pregnancy. Hormones and the pressure your growing baby puts on your stomach are the biggest causes. Clearly, there is not much pregnant mommas can do to avoid these things. If you are blessed enough to be heartburn-free during your pregnancy, thank your lucky stars. You have no idea how much fun you are missing.
Honestly, I never experienced a single episode of heartburn before becoming pregnant. Now, in my second pregnancy, I can say that I’ve become a heartburn expert. This second pregnancy is much worse than the first (although perhaps I just blacked out how bad it was the first time.) I recently heard an old wives tale that experiencing heartburn while pregnant means your baby will be born with a full head of hair. My first son was actually born with lots of hair (score one for the old wives). This time I’m fully expecting to deliver Chewbacca or the Woolly Mammoth.
In my case it seems that no matter what I eat or how careful I am to avoid the foods that will likely make things worse, I end up with heartburn. It’s maddening. Of course there are times when I absolutely bring it on myself. Cravings for spicy foods aren’t exactly satisfied with toast and milk. Despite the fact I know I will pay for it later, sometimes I just can’t resist a good bowl of curry. I mean, come on.
If you are having trouble, be sure to speak to your doctor about taking some over the counter antacid medications. Most doctors readily give you the green light on things like Rolaids, Tums and even Zantac – but check in just the same before taking these. Here are some additional tips to help manage your heartburn.
- Slow it down. Eat slowly and chew foods well. When you eat quickly you end up gulping more air which only adds to heartburn and gas.
- Size matters. Have smaller meals more frequently throughout the day. Five or six mini meals will be easier on your system than the traditional three. Avoid sitting down to large meals which can stay longer in your stomach (and make heartburn worse).
- Avoid the main offenders. Spicy, fatty and/or greasy foods, chocolate, peppermint, carbonated drinks, citrus fruits/juices (orange, lemon, grapefruit) and tomato-based sauces/juices.
- Keep liquids and foods separate. Drink liquids separately from your meals to avoid overfilling your belly. Small sips with meals are fine but avoid downing large amounts when eating.
- Loosey Goosey. Choose clothes that aren’t too tight on your belly. Honestly, the idea of wearing tight clothes while pregnant is so unappealing that hopefully no one is doing this in the first place – however, it is worth mentioning.
- Keep it up(right). Don’t lie down too soon after eating. Remain in an upright position (sitting or propped up with pillows) for at least two hours after each meal/snack. Sleeping with your head elevated may also help you avoid heartburn.
Originally posted December 19, 2011, this post is part of series of guest posts from Modern Mom Nutrition.
About the Author:: Leslie Judge MS, RD, CSO, LDN is a dietitian and a mother, dividing her life between work and home. She practices in the greater Boston Area and has experience counseling on a variety of topics including weight management, non-diet approach to weight loss, cancer prevention and mindful eating. Her personal experiences feeding her own toddler have given her insight into the nutritional issues that many mothers face. She knows first hand how chaotic the week can be and is focused on providing ideas for healthy eating that are convenient, smart, tasty and modern. Leslie enjoys helping other moms and families live nutritionally balanced lives in a realistic way.
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