Preggers & Gassy - Dealing With Reflux in Pregnancy: What You Need to Know

Pregnancy brings plenty of magical moments - tiny kicks, glowing skin, that beautiful bump, but it can also bring some less glamorous side effects. One of the most common? Reflux.

If you’ve found yourself propped up with pillows at 2am, fighting the burn of heartburn, you’re definitely not alone. Around half of all mums-to-be experience reflux at some stage. The good news? There are ways to ease it and still enjoy your pregnancy.

Why Does Reflux Happen in Pregnancy?

Reflux, or heartburn, is that burning feeling in your chest or throat after eating. In pregnancy, it’s mainly caused by two things:

• Hormones: Progesterone relaxes muscles - including the one that usually keeps stomach acid where it belongs.

• Your growing baby: As your bump expands, it pushes on your stomach, making it easier for acid to sneak upward.

  
  

Tips to Manage Reflux (Without Losing Your Mind)

1. Eat Smaller, More Frequent Meals

Big meals can overwhelm your stomach and make reflux worse. Try five or six smaller meals throughout the day instead of three large ones.

2. Avoid Common Triggers

Spicy curries, greasy takeaways, chocolate, citrus, and even coffee can trigger reflux. Keep a little “food diary” to spot your personal culprits and cut back where you can.

3. Sit Up After Eating

It’s tempting to flop on the sofa after dinner, but staying upright for at least an hour helps gravity keep acid in its place.

4. Prop Up at Night

Sleeping on a slight incline (with extra pillows or a wedge cushion) can make a huge difference. Side sleeping on your left also helps digestion.

5. Sip, Don’t Guzzle

Drinking large amounts of liquid in one go can make reflux flare. Instead, sip water throughout the day to stay hydrated without overloading your stomach.

6. Try Gentle Remedies

Some mums find relief with a glass of warm milk, chewing sugar-free gum, or a soothing herbal tea (safe for pregnancy). Speak to your doctor about safe over-the-counter antacids if needed.

When to Talk to Your Doctor

Occasional reflux is normal, but if it’s severe, constant, or affecting your ability to eat and sleep, check in with your healthcare provider. They can recommend safe treatments for you and your baby.

Reflux may not be the most glamorous part of pregnancy, but with a few simple tweaks, and a little patience, it’s manageable. Remember, it’s a temporary side effect, and once your baby arrives, the burn will usually disappear as quickly as it came. In the meantime, keep those snacks small, your pillows propped, and remind yourself: you’ve got this.