5 Recipes To Alleviate Heartburn During Pregnancy

June 12, 2023

Heartburn is one of the most common issues women experience during pregnancy. According to the National Library of Medicine, heartburn has, “…an incidence in pregnancy of 17% to 45%. In some studies, the prevalence of heartburn has been found to increase from 22% in the first trimester to 39% in the second trimester to between 60% and 72% in the third trimester.”

This condition is a symptom of acid reflux, which happens when stomach acid flows back up into the esophagus. Pregnancy hormones relax the muscles in the body, including the muscles in the digestive tract, which causes the valve between the esophagus and stomach to loosen. This makes heartburn more prevalent for expectant mamas.

There are plenty of pregnancy heartburn remedies and tips for women who are looking for relief. However, if changes to your lifestyle and diet don’t work, you can see your healthcare provider for pregnancy-safe medicine to ease your symptoms. 

One of the best pregnancy heartburn home remedies is simply your diet! We’ve got a free guide to the best heartburn-free foods to add to your meals – click here for your copy. 

How to Get Rid of Pregnancy Heartburn

Heartburn-Free Foods

Get the Guide

Noticing some burning in your chest after eating? We’ve got you, mama! With this guide, you’ll have a list of heartburn-free foods, trigger foods you should avoid, and tips for snacking and meal times. Eat it up!

A peek inside:

  • Which foods are best for preventing pregnancy heartburn
  • Which ingredients you should avoid at all costs 
  • Hot tips for when and how much to eat

Here are 5 easy pregnancy recipes to help provide you with natural heartburn relief:

Everything’s Peachy Granola

This is a fantastic pregnancy breakfast recipe to make a big batch of for your pantry, plus it remains fresh in a sealable container for up to three months!

The granola is packed with vitamins from sunflower seeds, oats, walnuts, and sesame seeds. Also, each of these ingredients is rich in fiber, with is essential to add to your pregnancy heartburn diet as fiber can help absorb stomach acid. 

This recipe also calls for honey and maple syrup, which is a healthy way to satisfy any sweet cravings

Get the full recipe here

Let’s Get This Show On The Road Eggplant with Kimchi

If you’re having a vegan or vegetarian pregnancy, you’re going to want to add this recipe to your meal plan. 

The eggplant and sesame seeds in this dish will give you a dose of fiber, while the ginger has incredible properties that can alleviate nausea and prevent heartburn. “Studies show that ginger eases pressure on the lower esophageal sphincter and improves gastric emptying. Without a reduction of this pressure, the risk of the sphincter failing increases, allowing stomach acid to flow back into the food pipe,” explains Medical News Today.

Get the full recipe here

Tip: Grate or finely chop ginger and add it to ice cube trays. Fill the trays with water. Once frozen you can make ginger-infused ice water to stay hydrated!

How to Stay Hydrated During Pregnancy

Hydration Tips While Pregnant

Get the Guide

Staying hydrated isn’t just about drinking water, it’s about eating the right foods, too! This guide gives you a full list of all the hydrating foods and liquids you can add to your diet to fight constipation, increase maternal blood volume, and keep you hydrated!

A peek inside:

  • The most hydrating fruits: citrus, melons, berries
  • The best veggies and leafy greens for pregnancy hydration
  • Pregnancy-safe herbal teas
  • Plus a list of liquids to sip on all day long

Magic Braised Mushroom Chicken Thighs

If you’re looking for a filling gluten-free pregnancy recipe, this is it! 

While the mushrooms in this recipe will give you the fiber that your body needs, they’re an amazing vegetable to include in your pregnancy meal plan as they’re full of vitamin D, B vitamins, copper, potassium, magnesium, and zinc

Chicken is a great choice for mamas experiencing heartburn as low-fat meats are good for reducing acid reflux.

Get the full recipe here.

Heartburn Help Tea

Herbal teas have long been used to help soothe digestion and improve stomach issues like acid reflux. 

This tea leaf mix calls for dried marshmallow root, dried red raspberry leaf, and dried chamomile. “Marshmallow root also has the potential to treat a wide range of digestive conditions, including constipation, heartburn, and intestinal colic,” advises Healthline

Raspberry leaves are rich in vitamins A, vitamin C, and vitamin E, as well as iron, calcium, and potassium. This ingredient is also thought to increase blood flow to the uterus and strengthen uterine muscle fibers. 

Chamomile is fantastic for early pregnancy heartburn as this plant is soothing for the digestive system and can even alleviate morning sickness

Get the full recipe here

Oh My Gourd Spiced Butternut Squash Soup

This soup is full of goodness that will help you with your heartburn.

The veg (butternut squash and sweet potato) in this recipe will up your fiber intake, while vitamin A and vitamin C found in these vegetables are essential nutrients for fetal development and immune function. 

Ginger will also help soothe your heartburn, while chicken will increase the protein and make this meal more filling. 

Tip: This recipe is freezer-friendly, so make a big batch to keep on hand. 

Get the full recipe here

A few more pregnancy heartburn tips include:

  1. Eating smaller, more frequent meals to help keep the stomach from becoming too full.
  2. Avoiding trigger foods such as fatty foods, citrus fruits, tomatoes, chocolate, coffee, and soda.
  3. Waiting at least two to three hours after eating before lying down to allow the stomach to empty.
  4. Drinking plenty of water to dilute stomach acid.

When it comes to how to avoid pregnancy heartburn, one of the best things you can do is change your diet to include more foods that are high in fiber, folate, and proteins that are low in fat. Add the above recipes to your meal plan to help reduce heartburn and make your pregnancy more comfortable!

Click to rate this post!
[Total: 0 Average: 0]
Kendra Aronson

Hi Mama, I’m Kendra!

Founder of Pregnant and Hungry, and a mama on a mission to provide other mamas with delicious, nutritious, and easy recipes for pregnancy and motherhood. If that’s what you’re craving, make sure to dig into the blog or learn more about the Pregnant and Hungry subscription.
See Subscription Details

Hungry for more?
Take a bite of these guides:

Our recipes are developed under the caring guidance of an RDN (Registered Dietitian Nutritionist) in addition to a Licensed Midwife in good standing with the California Medical Board who’s also a Certified Professional Midwife as granted by the North American Registry of Midwives and a professional Lactation Consultant as certified by the IBCLC (International Board of Lactation Consultant Examiners). While we refer to trusted sources from peer-reviewed medical journals to information from highly regarded worldwide health institutions, this website is not intended to replace medical advice. Consult your personal midwife, doctor, or nutritionist with health questions related to your pregnancy and postpartum journey.

I'm so happy you're here, Mama!


Before getting pregnant with my daughter, I spent a ton of time scouring the internet for easy, pregnancy-safe recipes and nutrition advice tailored to my taste preferences, unique dietary needs, and anticipated ailments—only to realize that no such resource existed. I knew I wasn’t the only one who could benefit from this information, so I set out to create this site from scratch for all of us mamas-to-be!

Today, Pregnant and Hungry is not only the sole searchable collection of pregnancy-friendly recipes on the internet, but our website is packed full of helpful resources and free information for any mama who finds herself asking the same questions I was: what do I need to know about nutrition and pregnancy, and where can I find the answers and recipes?

If you’re looking for free resources, dig into the blog, and if you want unlimited access to hundreds of recipes, check out the Pregnant and Hungry subscription. 

Subscribe Today

Pregnancy Eating Resources

Whether you’re looking for answers about what to eat when you’re pregnant, the best cures for pregnancy ailments (we’re talking about you, constipation, heartburn, and morning sickness!), or ways to handle trickier topics like asking for help with meals or handling gestational diabetes, we’ve put all of our best (and free!) resources in one place so you can find exactly what you’re searching for. You’ve got this, Mama!

Resource Library

Track your baby's size and growth week-by-week!

Download the full collection of illustrations!

Subscribe to Pregnant and Hungry

Access unlimited pregnancy-safe recipes, save favorites to your personal dashboard, create custom weekly meal plans, and get complete grocery lists. Our easy RDN-approved recipes ensure you are getting optimal prenatal nutrition for you and your baby.

Pregnant and Hungry

Monthly Subscription

$9 / Month Charged Monthly
Subscribe Monthly Cancel anytime.

Hungry for Savings?

You and your baby are worth it!
Unlock savings now.

Pregnant and Hungry

3-Month Subscription

$27 $24 one-time fee Save $3
Buy 3-Month Access Perfect for one trimester: first, second, third, or fourth (postpartum!)
Most Popular

Pregnant and Hungry

6-Month Subscription

$54 $45 one-time fee Save $9
Buy 6-Month Access Support for 2 trimesters

Pregnant and Hungry

9-Month Subscription

$81 $63 one-time fee Save $18
Buy 9-Month Access For the mama who wants to be nourished through her whole pregnancy
Best Value

Pregnant and Hungry

12-Month Subscription

$108 $78 one-time fee Save $30
Buy 12-Month Access For the mama who values her postpartum healing journey as much as her pregnancy

Looking to give Pregnant and Hungry as a gift?

Site Design by Shoppe Theory
Site Development by Alchemy+Aim

This is a subscription feature. Please subscribe or log in to your account.