To avoid heartburn during pregnancy, small frequent meals should be taken without accompaniment of drinks to speed up emptying of the stomach and prevent pain and burning.
It is common for heartburn to appear in pregnancy due to the increase in the hormone progesterone, which causes relaxation of the body muscles to allow the growth of the uterus, but which also relaxes the muscle valve of the stomach responsible for preventing the mixture of food and gastric juice return to the esophagus. So, as the stomach can no longer be completely closed, heartburn appears, especially after consuming a large amount of food.
Here are 5 tips to avoid heartburn.
1. Small meals
Making small meals is important to keep the stomach from becoming too full, making it easier for food and gastric juice back into the esophagus. This is even more important in late pregnancy, when the size of the fetus increases significantly and tightens all the organs of the abdomen, leaving little space for the stomach to support large volumes in meals.
2. Avoid drinking liquids at meals
Drinking liquids during meals leaves the stomach fuller and distended, making it difficult to close the esophageal sphincter, which is the muscle responsible for preventing gastric acid from returning to the throat.
Therefore, one should prefer to drink liquids 30 minutes before or after meals, so that a great accumulation does not occur in the stomach.
3. Avoid Caffeine and Spicy Foods
Caffeine stimulates gastric movement, favoring the release of gastric juice and the movement of the stomach, which can trigger the burning sensation of heartburn, especially when the stomach is previously empty. Thus, one should avoid foods high in caffeine, such as coffee, cola, mate tea, green tea and black tea.
Highly spiced foods, such as pepper, mustard and diced spices, can cause irritation and inflammation in the stomach, making heartburn symptoms worse.
4. Avoid eating 2 hours before bed
Avoiding eating at least 2 hours before bedtime ensures that the last meal's digestion is over when it's time to lie down. This measure is important because in the lying position there is a greater facility of the food to return towards the esophagus, causing the heartburn.
Also, it is important to sit upright after meals, so that the grown belly does not press the stomach, forcing the food towards the esophagus.
5. Consume natural yogurt, vegetables and whole grains
Consuming natural yogurt 1x / day, vegetables in main meals, fruits and whole grains, such as rice and pasta, are measures that facilitate digestion and improve intestinal flora. With light, easy-to-digest foods, intestinal transit is faster and the chances of heartburn are reduced.
Menu to avoid heartburn in pregnancy
See the table below for an example of a 3-day menu to avoid heartburn in pregnancy.
| Meal | Day 1 | Day 2 | Day 3 |
| Breakfast | 1 glass of natural yogurt + 1 slice of whole grain bread with egg + 1 teaspoon of chia | 200 ml unsweetened juice + 1 whole wheat bread with 1 egg scrambled with cheese | 1 glass of milk + 1 crepioca de queijo |
| Morning snack | 1 pear + 10 cashew nuts | 2 slices papaya with chia | 1 banana mashed with oats |
| Lunch dinner | rice + beans + 120g lean meat + salad + 1 orange, | pasta with tuna and tomato sauce + salad | 1 serving of cooked fish with vegetables + 1 tangerine |
| Afternoon snack | 1 glass of milk + 1 whole cheese and tomato sandwich | 1 natural yogurt + 2 tablespoons of granola | avocado vitamin |
If heartburn and burning sensation continue to appear even with dietary adequacy and increased consumption of fruits, vegetables, and whole grains, it is recommended to go to the doctor to make an assessment and possibly use the appropriate medication.
