How to Relieve Heartburn in the Third Trimester (Without Losing Sleep)

Simple diet and lifestyle changes to help soothe pregnancy heartburn and bring you real relief.

If you've reached that final stretch of pregnancy and suddenly find yourself sleeping upright with a bottle of antacids on the nightstand, you are far from alone. Heartburn and indigestion affect over half of pregnant women, especially during the third trimester. The sensation can range from mildly annoying to downright miserable—burning in the chest, sour taste in the throat, bloating that makes you wonder if you even have room for a baby in there. It's frustrating. It's uncomfortable. And at the end of a long day, it can feel like one more thing on top of everything else.

But here's the truth I want you to hold close: this isn't your fault, and you're not doing anything wrong. Pregnancy transforms every inch of your body—your muscles, hormones, digestion, even the position of your organs. That burning sensation isn't a sign that you ate the wrong thing or didn't sit the right way—it's a normal (though annoying) part of a body working overtime to grow life. You deserve relief that actually works, and it starts with understanding what's really going on—and then taking simple, effective steps to ease the discomfort.

Why Heartburn Hits Harder in Pregnancy

Heartburn during pregnancy isn't just a quirky side effect—it's a perfect storm of biology, hormones, and baby growth. Here's what's happening under the surface:

• Your hormone levels are shifting. Specifically, progesterone—the "relax everything" hormone—softens the valve between your esophagus and stomach. That makes it easier for acid to slip back up.
• Your digestive system slows down. This gives your body more time to absorb nutrients (yay for baby), but it also means food stays in your stomach longer, increasing the chance of reflux.
• Your baby is growing. As your uterus expands, it crowds your abdominal organs, pushing the stomach upward and increasing pressure that can send acid north.

Bottom line: it's not you, it's a body doing exactly what it's supposed to do.

Tried-and-True Tips for Soothing Heartburn Naturally

Here's a step-by-step breakdown of what I recommend most to my clients—and what I've seen work over and over again.

1. Eat Smarter, Not Less

You don't need to eat less—just eat differently.

• Smaller meals more often. Eating five to six light meals a day can reduce pressure on your stomach and make digestion easier.
• Chew thoroughly. The more broken down your food is before it hits your stomach, the less your body has to work.
• Eat slowly and mindfully. Rushed meals can lead to swallowing air, which adds to bloating and discomfort.
• Avoid eating within 2–3 hours of bedtime. Give your body time to process before you lie down.

2. Know Your Triggers and Trust Your Gut

While every pregnancy is different, these common culprits are known to make heartburn worse:

Foods to limit or avoid:

• Spicy foods (hot sauces, salsas, chili)
• Acidic items (citrus fruits, tomatoes, vinegar)
• Caffeine (coffee, soda, chocolate)
• Fried and fatty foods
• Carbonated drinks
• Mint (yes, even peppermint tea!)

Gentler food swaps to try:

• Oatmeal with almond milk
• Whole grain toast with a banana
• Plain yogurt with a drizzle of honey
• Baked sweet potatoes
• Ginger or chamomile tea (approved by your OB)

Remember: it's not about perfection. If something's working for you—even if it's on the "no" list—it's okay to trust that.

Lifestyle Adjustments That Actually Help

3. Adjust Your Position—During and After Meals

• Sit upright while eating. And try to stay that way for at least 30 minutes after meals.
• Sleep on your left side—this position may reduce acid reflux by keeping your stomach lower than your esophagus.
• Use pillows or a wedge to elevate your upper body in bed. Even a slight incline can reduce overnight reflux.

4. Hydration: Sip, Don't Guzzle

• Sip water slowly throughout the day instead of drinking large amounts at once.
• Avoid big drinks during meals, which can bloat the stomach and increase pressure.
• Try warm water with a splash of lemon between meals (if it doesn't trigger your reflux).

5. Wear Clothes That Give You Space

It sounds simple, but tight waistbands and restrictive maternity jeans can compress your midsection and worsen reflux. Opt for soft, stretchy, breathable fabrics—your comfort comes first.

When You Need Extra Help

If natural remedies aren't cutting it, there's no shame in asking for additional support. Many OBs recommend calcium-based antacids (like Tums or Rolaids), which are generally considered safe in pregnancy. Just check the label and dosage, and always ask your provider before starting anything new.

They may also approve H2 blockers or proton pump inhibitors in more persistent cases—these are prescription-strength options that can make a huge difference when discomfort becomes daily or disruptive.

A Final Word of Reassurance

Heartburn can wear you down, especially when it's stacked on top of swollen ankles, insomnia, and a third-trimester to-do list that never ends. But I want to remind you: this is temporary, and you are not alone. So many moms experience this—quietly, painfully, and without the tools they need to feel better.

But now you've got them. You've got the knowledge, the options, and the confidence to find what works for your body.

Take it one meal, one moment, one breath at a time.

You're doing beautifully.

Mantra for today: My body is working hard for my baby, and I can care for it with ease and compassion.