Pregnant women would have observed many changes in their bodies. Amidst all the developments, there could be some hardships as well, especially in the later months of pregnancy. Heartburn is one of them, and it is caused by two reasons: the hormone progesterone and the growing size of the belly. Altering levels of hormones relax the lower esophageal sphincter (LES) muscles in the esophagus, causing the stomach acid to resurface in the reverse direction, causing a burning sensation in the chest area. Besides, the uterus expands to accommodate the growing baby, which increases the pressure on the stomach, pushing its contents back into the esophagus as reflux. Both of these result in mild to severe heartburn in many women. Here are some effective and safe ways to prevent and reduce the symptoms of GERD, especially heartburn, during pregnancy:

• Women should take the time to eat small meals throughout the day instead of gorging on three enormous meals at breakfast, lunch, and dinner time. Eating smaller meals prevents the feeling of a heavy stomach. Additionally, when the stomach is not stuffed, it can digest the food completely, and the tendency to experience heartburn reduces.
• When eating, it is important to remember the advice, “Chew your liquids and drink your solids.” It is important to consciously take the time and effort to chew the food thoroughly as it helps in easy digestion. Eating slowly, mindfully, and without stress allows one to enjoy the food as well.
• Pregnant women should not bend over or lie down right after eating their food at any time of the day or night. This typically results in the stomach acid moving up the esophagus. In addition, they should avoid midnight snacking, especially on chocolates as they can instantly provoke heartburn.
• Apart from chocolates, other foods that usually trigger heartburn are citrus fruits like oranges and lemons, spearmint, peppermint, acidic foods like tomatoes, blackberries, cranberries, prunes, walnuts, pistachios, cashews, caffeinated drinks like coffee, tea, and cola, carbonated soft drinks, deep-fried foods, white flour, processed cheese, grains like wheat, barley, corn, and dried beans and peas. It is best to avoid these in the diet.
• Instead of drinking water, milk, or wine along with a meal, one can take yogurt, milkshakes, smoothies, or soups.
• Avoid tobacco smoking and alcohol consumption completely.

Foods to prevent heartburn and GERD
The following is a list of foods that help prevent heartburn and GERD. Include these in abundance in the everyday meal plan:

• Salmon from the wild waters, and not salmon reared in fish farms, contains an antioxidant that helps in treating indigestion in humans.
• Turmeric is a spice that contains curcumin, an element that reduces inflammation of the esophagus.
• Ginger has anti-inflammatory and gut-healing properties.
• Antioxidant-rich sunflower seeds are another excellent remedy for reducing acid reflux.
• Fruits like apples and pineapples help reduce indigestion and other GERD symptoms.
• While celery helps protect the stomach lining, spinach and kale help improve digestion with their antacid properties.