Article: Although there's nothing you can do about hormonal changes during pregnancy, you do have control over your diet. Avoid eating spicy, fatty and fried foods, which can cause acid reflux (heartburn). Cut back on processed snacks like chips and pretzels. Instead, eat whole-grain foods, fresh fruits and veggies, lean meats and low-fat dairy. Chocolate, mustard, tomatoes (and sauces), onions, processed meats and citrus fruits can trigger heartburn in sensitive people. Avoid seasoning your food with pepper, vinegar, ketchup, etc. In general, eat plain and natural during pregnancy. Another strategy for coping with heartburn during pregnancy is to eat smaller, more frequent meals spread throughout the day. Eating large meals tends to overfill your stomach and increases the risk of digestive juices creeping up your esophagus, so stick to smaller portions. While pregnant, you don't want to go hungry and prevent your baby from getting essential nutrients, so eat every two to three hours. In general, your portion shouldn't exceed the volume created when you cup both hands together. You should also take your time eating and chew thoroughly in order to partially "predigest" your food. Chew your food for at least 20 seconds before swallowing. Eating close to bedtime promotes heartburn because lying flat makes it easier for stomach acid to escape into your esophagus and irritate it. As such, don't eat anything for between two to three hours prior to lying down in order to give yourself enough time to properly digest. In general, meat takes about twice as long to digest as fruits and most veggies. If your bedtime is 10pm, then meats, fish and poultry should be eaten no later than 7pm. Salads, pastas and rice dishes can be eaten as late as 8pm or a little later. If you're hungry as you head to bed, try drinking a little water or herbal tea to take the edge off your hunger. In addition to food, many beverages can trigger overproduction of acid in your stomach. Acidic drinks to avoid while pregnant include carbonated beverages (especially colas), alcohol beverages (especially red wine), hot chocolate, coffee and sweetened citrus juices (OJ, lemonade, etc.). Caffeine is a also a trigger for heartburn, so colas and coffee tend to be a "double whammy" as far as heartburn is concerned. In addition to purified water, herbal tea, dairy milk and almond beverages are generally safe to drink if you're trying to cope with heartburn. Don't drink large volumes of liquids during meals you'll distend your stomach.
What is a summary of what this article is about?
Avoid foods that commonly trigger heartburn. Eat smaller meals. Don't eat too close to bedtime. Avoid beverages that cause gastrointestinal distress.