How to Naturally Ease Heartburn in Pregnancy

by Holistic Nutritionist, Sarah Robinson

Heartburn is a very common symptom in pregnancy, but that doesn’t make it any less uncomfortable or bothersome. This annoying symptom can interrupt sleep and can make meal time a bit of a challenge. Many women will experience it in their third trimester, and some will experience it all the way through pregnancy. Heartburn is caused by two things; hormonal changes that weaken the esophageal muscle - making heartburn more likely, as well as structural changes as the baby grows that put additional pressure on mom’s stomach. ​

• Eat smaller meals more frequently throughout the day – this is easier on your digestion than eating one big meal at a time. Larger meals cause more stomach distension, which can increase heartburn symptoms.

• When you eat, slow down and make a conscious effort to thoroughly chew each bite of food. It seems simple, but this will take some of the burden off of your stomach and will allow food to digest more efficiently. 

• Avoid foods that are heartburn triggers. This can include spicy food, fatty foods, tomatoes, caffeine, chocolate, and citrus fruit. Find your own triggers by keeping a food journal so that you can identify which foods aren’t working for you and remove them from your diet. 

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• Ginger is generally soothing on the digestive tract and may help reduce symptoms of heartburn. Try making ginger tea with fresh grated ginger and honey, and sip this approximately 20-30 minutes after meals. 

• Try to leave 2-3 hours between your last meal of the day and when you go to bed. If you need a snack before bed (many mamas-to-be do!), then try to keep it small and free from any specific food triggers. 

• Make a point of sitting upright after meals instead of lying down so that gravity is working in your favour. This will help food and digestive juices move down your digestive system as they should, instead of coming back up.  

• Try using extra pillows at night to prop yourself up so that your head is a bit more elevated than the rest of your body. 

• Light exercise, such as a 15-minute walk after meals helps promote digestion, which may get things moving through your digestive tract a little bit faster and alleviate symptoms​.

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• Some women find that taking a digestive enzyme with meals helps with their heartburn, as digestive enzymes can help speed up stomach emptying. As with any supplement in pregnancy, be sure to consult with your doctor or midwife before taking anything new. 

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Get expert help identifying your food triggers and making healthy adjustments in your diet and lifestyle. Book an appointment with Sarah Robinson, Holistic Nutritionist.

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