Slow Burn: Easing Heartburn and Indigestion in Pregnancy

Confession time. In the last few weeks of my pregnancy, I slept propped up on so many cushions that my partner started calling me "the Duchess". 👑

It wasn't glamour. It was heartburn. That hot, sour, creeping feeling behind the breastbone that turned up after every meal and decided to stay for the night.

If you are reading this with a hand pressed to your chest and a glass of milk in the other, you are in very good company. Heartburn and indigestion are some of the most common pregnancy niggles going, especially as your bump grows.

Why does it happen? Two reasons, mostly. Pregnancy hormones relax the little valve at the top of your stomach, so acid sneaks upwards more easily. And later on, your baby is quite literally pushing your stomach out of the way. Cosy for them, less cosy for you.

The good news is that small habit changes across the day can make a real difference. So here is the plan, hour by hour, from your first cuppa to lights out.

Morning: Start Small and Slow

Mornings are often the gentlest time for heartburn, so this is your chance to set the tone for the day.

• Go for a smaller breakfast. Big plates mean a full, stretched stomach, and a full stomach has more to push back up.
• Sit at the table. Eating hunched over your phone on the sofa squashes everything together. Sit up straight and give your tummy some room.
• Watch your coffee. Caffeine is a common trigger for lots of people. If your morning brew seems to set things off, try a smaller mug or a decaf swap.

And chew. Properly. It sounds like something your nan would say, but slowing down really does help your stomach cope.

Midday: Little and Often

Here is the single biggest swap most mums-to-be swear by: trade three big meals for five or six smaller ones.

Your stomach has less space than it used to, so filling it to the brim at lunchtime is asking for trouble by two o'clock. A smaller lunch with a mid-afternoon snack keeps hunger away without the burn.

A few other daytime tweaks worth a go:

• Drink between meals, not with them. Big glugs of water alongside food can make your stomach feel even fuller. Sip steadily through the day instead.
• Loosen up. Tight waistbands press on your tummy. This is your official permission to live in stretchy maternity leggings and soft dresses.
• Keep a little food diary. Triggers are personal. For one person it is tomatoes, for another it is chocolate, for someone else it is fizzy drinks. A few notes on your phone will show your pattern quickly.

Bending down to pick things up can also bring the burn on. Squat with a straight back where you can, or better still, ask someone else to grab it. You're growing a human. 💪

Dinner Time: The Big One

For many of us, the evening meal is where heartburn really kicks off. Fatty, rich and spicy foods are common culprits, and dinner is usually when they appear.

You don't have to give up curry night forever. But it helps to:

• Eat earlier. Aim to finish your last proper meal around three hours before you go to bed, so your stomach has time to empty a bit.
• Shrink the portion. A smaller plate of what you fancy usually goes down better than a huge plate of something "safe".
• Stay upright afterwards. Resist the post-dinner flop on the sofa. A gentle stroll round the block, or just sitting up properly while you watch telly, gives gravity a chance to help.

If you are prone to late-night hunger, keep a plain snack nearby so you are not tempted by a big plate of toast at ten o'clock.

Bedtime: Let Gravity Do Some Work

Lying flat is heartburn's favourite position. When you are horizontal, acid doesn't have to work very hard to travel upwards. So the goal at bedtime is simple: keep your head and chest higher than your tummy.

A few ways to do it:

• Raise the head of the bed. Popping something sturdy under the legs at the head end of your bed, or a wedge under the mattress, creates a gentle slope that works all night. Stacking loose pillows under just your head tends to bend you at the middle, which can actually make things worse.
• Support your whole upper body. A long pregnancy pillow can help you stay propped and comfy on your side, rather than sliding down the bed by 2am.
• Get side-sleeping sorted. From the third trimester, going to sleep on your side is recommended anyway, so a pillow that supports bump, back and knees is doing double duty.

A pillow like this one can be shaped to support your back and bump at the same time, and it doubles as a feeding pillow once the baby arrives, so it earns its spot on your wishlist twice over.

Keep a glass of water and a small plain snack on the bedside table too. Some people find a little something settles a grumbling tummy in the night.

In the Night: When It Wakes You Up

Despite your best efforts, there will probably be nights when the burn wakes you. Frustrating, but not a sign you have done anything wrong.

• Sit up for a bit. Rather than tossing and turning flat on the mattress, sit upright for ten or fifteen minutes and let things settle.
• Have a few sips of water. Small sips, not a big glass.
• Ask before you reach for remedies. Some indigestion medicines are fine in pregnancy and some are not. Your midwife, GP or pharmacist can tell you what is suitable for you, so have that chat in the daytime and keep anything they recommend within reach.

Try to be kind to yourself on the morning after a rough night. A nap, an early night or a slower start are all completely fair game.

Any Time of Day: When to Pick Up the Phone

Most pregnancy heartburn is uncomfortable rather than worrying. But some symptoms can feel similar and need checking quickly.

Speak to your midwife or GP if your heartburn isn't easing with these changes, if you are struggling to eat or keep food down, or if you are losing weight.

Call your midwife or maternity unit straight away if you have pain just below your ribs, especially alongside a bad headache, blurred vision or sudden swelling in your face, hands or feet. Don't wait to see if it passes. They would always rather hear from you.

The Bit to Remember

Heartburn in pregnancy is common, it is annoying, and for most people it eases off soon after the baby arrives. In the meantime, small meals, an earlier dinner, a sloped bed and a good pillow can take the edge off.

And if a comfy pregnancy pillow is on your list, pop it on your BubsNest wishlist. Someone who loves you will be very happy to help you sleep a little better. 💛