Namaskār mumma,
Pregnancy is such a beautiful journey, but let’s be honest… some days it also comes with little troubles like burning in the chest, acidity, heaviness after eating, or that sour taste in the mouth. many mothers say, “pet mein aag si lag rahi hai.” if you’re feeling this, don’t worry at all. heartburn during pregnancy is extremely common, and most mummas go through it, especially in the second and third trimester.
The good part is, with small food and lifestyle changes, you can control it easily. so come, let’s talk calmly and understand why this happens and what you can do daily to feel comfortable.
Why heartburn happens during pregnancy
Let’s first understand the reason, because once you know the cause, you won’t feel scared.
Pregnancy hormones relax your stomach valve – during pregnancy progesterone increases, and this hormone relaxes your body muscles, including the small valve between your stomach and food pipe, so stomach acid can easily come back up and cause that burning feeling in your chest.
Growing baby presses on your stomach – as baby grows bigger, your uterus pushes your stomach upward, so whatever you eat has less space and acid gets pushed back more easily, especially after meals or while lying down.
How you may feel with heartburn
You might notice these small but irritating symptoms during the day.
Burning in the chest or throat – it may feel like there is a little fire inside or sharp burning after eating.
Heaviness and bloating – you may feel too full, gassy, or uncomfortable even after eating a small meal.
Burping or sour taste – frequent belching or food and acid coming back into the mouth can happen, which feels unpleasant.
Nausea after meals – sometimes you may even feel like vomiting, especially after spicy or oily food.
And mumma, these symptoms usually become worse right after eating or at night, so don’t panic, it’s very common.
What foods you should avoid
Now let’s talk about our everyday indian food habits, because many of our favorite snacks can secretly trigger acidity.
Spicy and oily foods – samosa, kachori, vada pav, biryani, heavy curries, pakoras, bhature, puri, and too much fried food can irritate your stomach and increase acid.
Sour and acidic items – tomatoes, citrus fruits, imli, achaar, and very tangy chutneys can worsen the burning.
Tea, coffee, and fizzy drinks – too much chai, coffee, cola, or soda relaxes the stomach valve even more and increases reflux.
Chocolate and mint – even these small things can trigger heartburn for some mothers, so notice what suits you and what doesn’t.
What foods can soothe your stomach
Instead of stopping everything, just shift to gentler, home-style foods.
Alkaline vegetables and fruits – palak, gobhi, lauki, sweet potato, banana, melon, and simple ghar ka khana are easier to digest and reduce acidity.
Curd or cold milk – a bowl of dahi or a glass of cold milk can naturally calm the burning and give quick relief.
High fiber foods – salads, sabzi, dal, sprouts, oats, brown rice, fruits with skin, anjeer, kishmish, chia or sabja seeds help digestion and prevent both acidity and constipation.
How and when you eat also matters
Sometimes it’s not just what you eat, but how you eat.
Small frequent meals – instead of three heavy meals, eat little-little every two to three hours so your stomach never feels overloaded.
Eat slowly and chew properly – jaldi-jaldi eating traps air and worsens bloating, so eat calmly like you’re enjoying your meal.
Avoid late-night meals – try not to eat within three hours of sleeping, because lying down immediately after food increases acid reflux.
Drink fluids between meals – sip water through the day but avoid drinking too much during meals so your stomach doesn’t feel too full.
Quick tip
Eat small meals, avoid spicy oily food, and stay upright after eating… these three habits alone can greatly reduce heartburn during pregnancy.
Small daily habits that really help
These tiny lifestyle changes make a huge difference, trust me mumma.
Sit straight while eating – always sit upright and avoid bending or slouching so acid doesn’t flow upward.
Don’t lie down immediately after food – take a slow walk for ten to fifteen minutes after meals to help digestion.
Wear loose comfortable clothes – tight clothes press your stomach and increase heartburn. loose cotton clothes feel much better.
Sleep slightly elevated and on your left side – keep your head and upper body raised with pillows and try sleeping on your left side, as this position reduces acid reflux naturally.
Chew sugar-free gum sometimes – it increases saliva which helps neutralize stomach acid.
Faster Care Tip: Skip the pharmacy rush! Order your baby care essentials and medicines online — it’s fast, safe, and delivered right to your doorstep. A few clicks today can save you a last-minute pharmacy run tomorrow.
When to consult your doctor
Severe or daily heartburn – if nothing helps, or you have trouble eating, vomiting, weight loss, or stomach pain, talk to your gynecologist. they will guide you safely.
Mumma, don’t worry if you get acidity sometimes. your body is already doing such a big job growing your little one. just eat simple home food, avoid too much oily-spicy treats, sit straight, walk a little, and rest well.
Small changes daily can make a huge difference. when you feel comfortable, your whole pregnancy feels lighter and happier.
Last medically reviewed on January 20, 2026 by Dr. Bhavya Doshi Jain
MBBS (AFMC), MS, FMAS, MNAMS, PDCC ( AIIMS R)
Consultant Obstetrician and Gynecologist
