Foods to Ease Heartburn in Pregnancy

Not a fan of the sensation of burning vomit scorching your throat? Check out these food-based tips to help with heartburn in pregnancy.

Why do pregnant people experience heartburn?

There are two main reasons why heartburn is a common thing in pregnancy:

• The hormones of pregnancy- increased progesterone causes your muscles to relax and sketch so that there is space to grow a tiny human in your body and then give birth to it. However, progesterone effects all the muscles, including the one that keeps your food and digestive juices in your stomach (i.e the esophageal sphincter). This can allow stomach acid and undigested food to reflux up into your throat. Pregnancy hormones also naturally slow down the digestive process, which can further contribute to heartburn.

• Your growing uterus- as your uterus grows out of your pelvis and up into your abdomen, it puts pressure on your stomach and can cause reflux into the esophagus.

Unfortunately, due to the nature of these two processes, it can be really hard to treat heartburn during pregnancy. Most of the medications and dietary interventions we have available to us don't directly address these root causes, but rather aim to neutralize stomach acid. So although diet changes (or meds) may not completely cure your reflux, they can help to decrease your suffering.

Foods that might make heartburn worse

There are several types of foods that may trigger increased stomach acid production, which can worsen heartburn symptoms. See if avoiding the foods on this list help:

• Extra greasy foods (fast food, fried foods, super cheesy foods)

• Tomato-based foods (marinara sauce, red soups, salsas)

• Oranges & grapefruit

• Chocolate

• Carbonated beverages

• Coffee and black tea

Foods that may sooth heartburn

Alternatively, here is a list of food products that might actually help to decrease your heartburn symptoms. Remember, they may not cure the problem, but hopefully some of these foods can help you to feel better:

1. Cultured dairy products

"Cultured" dairy refers to milk-based foods that contain probiotic bacteria. They are often easier to digest then regular diary products (lactose intolerant folks may even be able to tolerate them), and can help to improve your body's own microbiome which may reduce excess acid in the long term. These foods are also high in calcium, which can neutralize acid over production (same concept as Tums), and provide more immediate relief. Here's some common cultured diary products to try:

• Yogurt

• Cottage cheese

• Kifer

• Buttermilk

2. Alkaline foods

The PH of your stomach is naturally low (or acidic) in order to properly breakdown your food. although acid over-production is not necessarily the issue at hand during pregnancy, adding alkaline (or high PH foods) in your diet may help to sooth your stomach and decrease inflammation. Here's a quick list of some alkaline foods to try:

• Banana

• Melon

• Nuts (especially almonds, which are also high in calcium)

• Cauliflower

• Cucumber

• Avocado

• Lemon & lime

• Cabbage

• Zucchini

• Coconut water

3. Digestive herbs

Certain culinary herbs are regarded as having a medicinal or soothing effect on the stomach. Most commonly fennel, ginger, and parsley are thought to be best for treating heartburn.

4. Warm water

Warm water is used as a natural remedy for heartburn in several cultures. Where as both hot and cold water can be irritating for the stomach, tepid water may soothing. It may also help food move through the stomach and into the intestines more quickly.

5. Mild grains

Grains such as oatmeal and brown rice can potentially ease reflux symptoms, as they are naturally alkaline, easy to digest and contain high amounts of fiber.

6. Lean protein

Low fat protein choices- like chicken breast, white fish, shrimp, and tofu may all help to reduce acid over production in the stomach.

7. Papaya

Although it's well understand, the papaya fruit has long been considered a digestive aid for not only acid reflux, but also for constipation, bloating and indigestion.

8. Milk and honey

According to the American Pregnancy Association, one tablespoon of honey mixed into a glass of warm milk may be an effective treatment for heartburn. It's possible that the combination of calcium in the milk and soothing properties of honey work together to coat and dis-inflame the stomach.

Other things that may be helpful

In addition to dietary modifications, here are a few last pieces of food for thought to try:

• Avoid eating late at night - consuming your last meal or snack at least 2 hours before laying down can help to make sure most of your food is digested before you recline

• Chew your food well be for swallowing- take some of the work off the stomach by pre-digesting your food as much as possible in your mouth before sending it down.

• Avoid slouching which can put more pressure on your stomach- try going for a brief walk after a meal, or sitting up in a straight-back chair before lounging on the couch to make more room for your stomach to do it's thing.

• Try yoga poses for heartburn- since heartburn during pregnancy is often related to physiological changes, using different positions can really help keep your food and digestive juices in your stomach. Here's a great 10 minute video from Jennice Joyce to try: https://www.youtube.com/watch?v=iu13zQT1Ecs. Or, check out this helpful site from the Prenatal yoga center: https://prenatalyogacenter.com/pregnancy-and-heartburn/

10 Recipes for heartburn

1. Alkaline Green Smoothie

With greens, melon, kiwi, lemon, coconut water, ginger and cucumber. Recipe and image from Foodaciously: https://foodaciously.com/recipe/alkaline-smoothie

2. Papaya Smoothie

With banana and Greek yogurt from the Food Network: https://www.foodnetwork.com/recipes/bobby-flay/papaya-banana-smoothie-recipe-1948862

3. Overnight Oats with Banana and Almonds:

Recipe and image from 365 days of Baking:

https://www.365daysofbakingandmore.com/easy-almond-banana-overnight-oats/

4. Chicken breast with Lemon and Fennel

Recipe and image from Food Republic: https://www.foodrepublic.com/recipes/roasted-chicken-fennel/

5. Tofu Broccoli Stir fry with Ginger

Recipe and image from the Plant Based Dr Blog: https://plantbasedrdblog.com/2021/10/tofu-broccoli-stir-fry/

6. Milk & Honey Sipping Tea

Try adding about 1/4 cup of milk (or alternative milk) plus a few tablespoons of honey to this lovely recipe. Have it warm, but not hot. Recipe and photo from Daily Tea Time:

https://dailyteatime.com/how-to-make-fennel-tea/

7. Buttermilk Green Goddess Dressing

Avocado, buttermilk and herbs come together to make this smoothing and delicious salad dressing or dip. Recipe and photo from Eating Well:

https://www.eatingwell.com/recipe/8034914/green-goddess-dressing/

8. Coconut Milk Cauliflower Curry

Mild curry with soothing coconut milk and cauliflower base with soothing herbs; recipe and photo from Modern Honey: https://www.modernhoney.com/coconut-cauliflower-curry/

9. Mango Ginger "Nice" Cream

Blend and freeze mangos, banana and ginger to make a tasty and reflux-friendly ice-cream alternative. Recipe and photo from Food Network: https://www.foodnetwork.com/recipes/food-network-kitchen/ginger-mango-nice-cream-10021932

10. Herbed Potatoes and Salmon Sheet Pan

Recipe and photo from Jo Cooks that makes a quick 30 min dinner with an optional yogurt sauce:

https://www.jocooks.com/recipes/salmon-with-dill-sauce-and-roasted-baby-potatoes-sheet-pan-dinner/