Heartburn is a common problem during pregnancy. Up to 80% of expectant mothers suffer from this unpleasant burning sensation behind the breastbone, especially in the last trimester. But what are the causes and what role does the microbiome play in this context? In this article, you'll learn everything you need to know about heartburn during pregnancy and how you can relieve it naturally.
Why does heartburn occur during pregnancy?
The main cause of heartburn during pregnancy is hormonal changes. Increased progesterone levels relax muscles, including the lower esophageal sphincter, which normally prevents stomach acid from rising into the esophagus. Additionally, the growth of the uterus causes the stomach to be increasingly pushed upward, promoting the reflux of stomach acid.
Other factors that can increase heartburn during pregnancy include:
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High-fat and highly spiced foods
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Large meals
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Caffeinated drinks
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Eating too late before bedtime
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Stress and emotional strain
Natural remedies for heartburn
Many heartburn medications are unsuitable or only partially effective during pregnancy. Therefore, natural home remedies are particularly popular. Here are some helpful measures:
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Small, frequent meals : Several small meals throughout the day relieve the stomach.
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Eat slowly and chew thoroughly : This facilitates digestion and reduces stomach acid production.
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Upright posture after eating : Do not lie down for at least 30 minutes after eating.
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Adjust your sleeping position : Sleep with your upper body slightly elevated to minimize acid reflux.
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Avoid certain foods : Citrus fruits, chocolate, coffee and fatty foods can worsen heartburn.
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Natural remedies : Almonds, oatmeal or a glass of milk with honey can have a calming effect.
The role of the microbiome in heartburn
The microbiome, the entirety of microorganisms in the gut, plays a crucial role in digestion and the regulation of the gastrointestinal tract. A healthy gut flora can help reduce heartburn.
How does the microbiome influence heartburn?
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Regulation of gastric acid : A healthy microbiome promotes balanced production of gastric acid and prevents overproduction, which can lead to heartburn.
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Anti-inflammatory effect : A well-functioning microbiome supports the immune system and can reduce inflammatory processes in the esophagus.
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Optimizing digestion : A balanced intestinal flora improves digestion and prevents flatulence, which could put additional pressure on the stomach.
How can the microbiome be strengthened during pregnancy?
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High-fiber diet : Whole grain products, fruits and vegetables promote healthy intestinal bacteria.
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Fermented foods : Yogurt, kefir, sauerkraut, and kimchi contain natural probiotics that strengthen the microbiome.
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Sufficient fluids : Water and unsweetened herbal teas support digestion.
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Stress reduction : Stress negatively impacts the microbiome. Relaxation techniques such as yoga or meditation can help.
Conclusion
Heartburn during pregnancy is unpleasant, but usually harmless. Through a healthy diet, adjusted eating habits, and strengthening the microbiome, the unpleasant burning sensation can often be managed. However, if heartburn is severe or persistent, it is advisable to consult a midwife or doctor.
