How To Help Pregnancy Heartburn: 4 Dinner Recipes To Add To Your Meal Plan

January 22, 2024

Pregnancy can be extremely uncomfortable, with heartburn being one of the most debilitating side effects. Heartburn can make mealtimes an ordeal, increase stress, and impact your day-to-day activities.

Finding relief is essential so that you can meet your nutritional needs and enjoy mealtimes again. 

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

What Does Pregnancy Heartburn Feel Like?

Pregnancy heartburn is accompanied by symptoms including feeling ill and bloated, a burning sensation in the chest, and vomiting. 

“Symptoms usually come on soon after eating or drinking, but there can sometimes be a delay between eating and getting indigestion,” says the NHS

While heartburn can happen at any stage in your pregnancy, it begins to ramp up and is more common after the 12th week. This can be partly due to your growing baby pressing on your stomach. 

Why Is Heartburn So Bad During Pregnancy?

Heartburn is a common side effect of pregnancy, mainly because of hormonal changes. 

This condition has nothing to do with the heart – it’s due to acid reflux. The lower esophageal sphincter, a muscle between the throat and the stomach, doesn’t close properly because of the hormone progesterone. This causes acid to travel back up the esophagus creating an uncomfortable sensation, burping, and a sour taste. 

“Your hormone levels change during pregnancy, affecting how you tolerate and digest foods. The hormones often slow down your digestive system. Food moves slower, causing bloating and heartburn,” explains Cleveland Clinic.

Pregnancy Heartburn Tips

There are a few things you can do to find natural relief from pregnancy heartburn:

  • Encourage digestion after eating a meal by staying upright and going for a walk. 
  • Eat slowly for a positive impact on your digestive process. 
  • Chew your food thoroughly before swallowing it to make it easier to digest. 
  • Drink water and herbal teas in between meals. 
  • Healthline advises sleeping on your left side, “Lying on your right side will position your stomach higher than your esophagus, which may lead to heartburn.”
  • Avoid trigger foods and focus on alkaline foods. 

Pregnancy Heartburn Foods To Avoid

Note how you feel after you eat to see what foods trigger heartburn. The most common triggers include:

Pregnancy Heartburn Foods To Eat

Add these four heartburn-free dinner recipes to your pregnancy meal plan:

Crispy Garlicky Yogurty Dreamy Potatoes

Potatoes are a fantastic source of fiber, like many root veggies. Adding more high-fiber foods to your pregnancy diet is important as fiber absorbs stomach acid and can reduce symptoms of heartburn.

Eat these crispy potatoes with a healthy serving of yogurt. Dairy products can have a soothing effect on your digestive system. Plus, calcium is an essential vitamin for a healthy pregnancy. 

Get the full recipe here

California Coleslaw

You’ll get tons of fiber from this slaw thanks to the cabbage, carrots, apples, and avocado

Avocado is a good addition to your pregnancy heartburn meal plan as it’s a source of healthy fats (also found in olive oil and nuts). 

Healthy fats can help reduce inflammation caused by acid reflux. Another reason to eat avocados is because of their vitamin B6 content. This vitamin has been found to reduce nausea and morning sickness

What to Eat to Alleviate Morning Sickness

Foods to Fight Nausea

Get the Guide

From how many meals to eat to which foods to skip, this guide’s got proven tips, helpful recommendations, and mama-approved suggestions to help ease your nausea when “morning sickness” strikes.

A peek inside:

  • The best way to start your day off to avoid nausea 
  • Recommendations for ways to split up your meals 
  • Tricks for staying hydrated
  • Foods to skip and ingredients to indulge in to fight off nausea 
  • Mama-approved suggestions that help with morning sickness and make life easier

Tip: Make extra of this salad and store it separately from the dressing for a healthy pregnancy work lunch

Get the full recipe here

Magic Braised Mushroom Chicken Thighs

Fatty meats can exacerbate heartburn, however, it’s still important to make protein an important part of your pregnancy meal plan

“Protein positively affects the growth of fetal tissue, including the brain. It also helps your breast and uterine tissue to grow during pregnancy, and it plays a role in your increasing blood supply,” says the American Pregnancy Association

Opt for chicken, as it’s a lean source of protein

This recipe also calls for mushrooms, an ingredient high in phosphorus which plays a role in maintaining the balance between acidity and alkalinity in your body. 

Get the full recipe here

Souprise! It’s A Spiced Butternut Squash Soup

Sweet potatoes are high in fiber and potassium, and it’s known as an alkaline food. “Those that have a low pH are acidic and more likely to cause reflux. Those with higher pH are alkaline and can help offset strong stomach acid,” explains Johns Hopkins Medicine

This soup also calls for ginger which can help reduce inflammation and relieve acid reflux. 

Tip: This soup is freezer-friendly, so make a big batch to freeze in re-portioned blocks for future lunches and dinners

Get the full recipe here

Pregnancy heartburn can be super uncomfortable! Controlling your acid reflux naturally through your diet is as simple as eliminating some foods and increasing veggies, low-acid fruits, lean protein, and dairy

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.