- 1. Small meals
- 2. Avoid drinking liquids with meals
- 3. Avoid caffeine and spicy foods
- 4. Avoid eating 2 hours before bed
- 5. Consume natural yogurt, vegetables and whole grains
- Menu to prevent heartburn in pregnancy
To avoid heartburn during pregnancy, small and frequent meals should be eaten, without the accompaniment of drinks, to speed up the emptying of the stomach and prevent pain and burning.
It is common to experience heartburn in pregnancy due to the increase in the hormone progesterone, which causes relaxation of the body's muscles to allow the growth of the uterus, but which also ends up relaxing the muscular valve of the stomach responsible for preventing the mixture of food and gastric juice from returning to the esophagus. Thus, as the stomach can no longer stay completely closed, heartburn appears, especially after consuming a large amount of food.
Here are 5 tips to prevent heartburn.
1. Small meals
Eating small meals is important to prevent the stomach from becoming too full, facilitating the return of food and gastric juice to the esophagus. This measure is even more important in late pregnancy, when the size of the fetus increases greatly and tightens all the organs of the abdomen, leaving little space for the stomach to support large volumes in meals.
2. Avoid drinking liquids with meals
Drinking fluids during meals leaves the stomach fuller and more distended, making it difficult to close the esophageal sphincter, which is the muscle responsible for preventing the return of gastric acid to the throat.
Thus, one should prefer to drink fluids 30 minutes before or after meals, so that there is not a large accumulation 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, caffeine-rich foods such as coffee, cola soft drinks, mate tea, green tea and black tea should be avoided.
Already spicy foods, such as pepper, mustard and diced spices, can cause irritation and inflammation in the stomach, worsening heartburn symptoms.
4. Avoid eating 2 hours before bed
Avoiding eating at least 2 hours before bedtime ensures that the digestion of the last meal is finished when bedtime comes. This measure is important because in the lying position there is an easier way for the food to return towards the esophagus, causing heartburn.
In addition, it is important to sit upright after meals, so that the large belly does not press on the stomach, forcing food into 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 whole pasta, are measures that facilitate digestion and improve intestinal flora. With light and easily digestible food, intestinal transit is faster and the chances of experiencing heartburn are reduced.
Menu to prevent heartburn in pregnancy
See the table below for an example of a 3-day menu to prevent heartburn during pregnancy.
| Meal | Day 1 | Day 2 | Day 3 |
| Breakfast | 1 cup of plain yogurt + 1 slice of whole wheat bread with egg + 1 col of chia tea | 200 ml unsweetened juice + 1 whole grain bread with 1 scrambled egg and cheese | 1 glass of milk + 1 crepe cheese |
| Morning snack | 1 pear + 10 cashew nuts | 2 slices of papaya with chia | 1 mashed banana with oats |
| Lunch dinner | rice + beans + 120g of lean meat +1 salad + 1 orange, | wholemeal pasta with tuna and tomato sauce + salad | 1 piece of cooked fish with vegetables + 1 tangerine |
| Afternoon snack | 1 glass of milk + 1 whole cheese and tomato sandwich | 1 plain yogurt + 2 col granola soup | avocado vitamin |
If heartburn and a burning sensation continue to appear even with adequate food 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.
