Heartburn is a common discomfort experienced by many pregnant women. It occurs when stomach acid flows back up into the esophagus, causing a burning sensation in the chest. While it is not harmful to the baby, it can be quite uncomfortable for the mother. Many pregnant women prefer to avoid over-the-counter medications and seek natural remedies. This article will explore 22 natural remedies that can provide relief for heartburn during pregnancy. These remedies are safe and effective, offering expectant mothers a natural alternative to traditional medications.
What Causes Heartburn During Pregnancy?
Before we dive into the natural remedies, let’s take a moment to understand why heartburn is so common during pregnancy. As your pregnancy progresses, several factors contribute to the development of heartburn:
1. Hormonal changes: During pregnancy, the body produces higher levels of the hormone progesterone. Progesterone relaxes the muscles, including the lower esophageal sphincter (LES) that separates the esophagus from the stomach. When the LES is relaxed, stomach acid can flow back into the esophagus, leading to heartburn.
2. Increased pressure on the stomach: As the pregnancy progresses, the growing uterus puts pressure on the stomach, pushing the stomach acids up into the esophagus.
3. Slowed digestion: Pregnancy hormones can also slow down the digestive process, allowing stomach acids to remain in the stomach for a longer time and increasing the likelihood of acid reflux and heartburn.
4. Dietary choices: Certain foods and beverages can trigger heartburn. Spicy or fatty foods, citrus fruits, chocolate, caffeine, carbonated drinks, and tomato-based products are common culprits.
5. Eating large meals or lying down after eating: Consuming large meals can put pressure on the stomach and increase the likelihood of heartburn. Similarly, lying down immediately after eating can allow stomach acids to flow back into the esophagus more easily.
6. Existing gastrointestinal conditions: If a woman already has a pre-existing gastrointestinal condition, such as gastroesophageal reflux disease (GERD), she may experience exacerbated symptoms of heartburn during pregnancy.
22 Natural Remedies For Heartburn During Pregnancy
Here are 22 natural ways to find sweet relief from the fiery grip of pregnancy heartburn:
1. Eat Smaller, More Frequent Meals
Instead of eating three large meals a day, try eating smaller, more frequent meals. This can help reduce the amount of stomach acid produced and prevent it from backing up into your esophagus. Aim for five to six small meals throughout the day, and avoid eating large portions in one sitting.
When planning your meals, focus on incorporating a balance of protein, complex carbohydrates, and healthy fats. This can help keep you feeling full and satisfied while reducing the likelihood of heartburn. Some examples of balanced, heartburn-friendly meals include:
- Grilled chicken with sweet potato and steamed vegetables
- Quinoa salad with mixed greens, avocado, and grilled tofu
- Whole-grain toast with almond butter and sliced banana
Remember to eat slowly and chew your food thoroughly to aid in digestion and reduce the risk of heartburn.
2. Avoid Trigger Foods
Certain foods are known to trigger heartburn, such as spicy, fatty, or acidic foods. Common culprits include:
- Citrus fruits and juices
- Tomatoes and tomato-based products
- Garlic and onions
- Chocolate
- Caffeine
- Carbonated beverages
- Fried and fatty foods
- Peppermint and spearmint
Keep a food diary to identify your personal trigger foods and avoid them as much as possible. This can help you pinpoint which foods exacerbate your heartburn symptoms and make it easier to eliminate them from your diet.
When dining out or attending social gatherings, don’t be afraid to ask about the ingredients in dishes or request modifications to suit your needs. Many restaurants are happy to accommodate dietary restrictions, especially for expectant mothers.
3. Don’t Lie Down After Eating
Gravity helps keep stomach acid where it belongs – in your stomach. Avoid lying down for at least 30 minutes to an hour after eating to prevent acid from flowing back into your esophagus.
This is especially important in the later stages of pregnancy when your growing uterus puts more pressure on your stomach.
If you find yourself needing to rest after a meal, try sitting upright in a comfortable chair or recliner instead of lying down. This can help keep stomach acid in its place and reduce the likelihood of heartburn.
4. Elevate Your Head While Sleeping
When you lie down, it’s easier for stomach acid to flow back into your esophagus. To combat this, try elevating your head by 6-9 inches while sleeping.
You can use a wedge pillow or stack a few pillows under your head and shoulders. This simple change in sleeping position can help keep stomach acid where it belongs and alleviate nighttime heartburn.
If you find that elevating your head with pillows isn’t comfortable or practical, consider investing in an adjustable bed frame. These frames allow you to elevate the head of your bed to your desired angle. This will provide a more stable and comfortable sleeping surface.
5. Wear Loose, Comfortable Clothing
Tight clothing, especially around your waist, can put pressure on your stomach and increase the likelihood of acid reflux. Opt for loose, comfortable clothing that doesn’t constrict your midsection. This is particularly important as your baby bump grows and puts additional pressure on your stomach.
Look for maternity clothing with stretchy waistbands or adjustable features that can accommodate your changing body. Flowy dresses, loose tops, and stretchy leggings can all be comfortable and stylish options during pregnancy.
6. Chew Gum
Chewing gum stimulates saliva production, which can help neutralize stomach acid and reduce heartburn symptoms. Choose a sugar-free gum and chew it for 30 minutes after meals. This simple habit can help keep acid reflux at bay and freshen your breath at the same time.
When selecting a sugar-free gum, look for brands that use xylitol or erythritol as sweeteners. These natural sugar alcohols have been shown to have dental health benefits and are less likely to cause digestive upset than artificial sweeteners like aspartame or sucralose.
7. Drink Ginger Tea
Ginger has natural anti-inflammatory properties and can help soothe an upset stomach. Try drinking ginger tea or adding fresh ginger to your meals to help alleviate heartburn.
To make ginger tea, simply slice a small piece of fresh ginger root and steep it in hot water for 5-10 minutes. You can add a touch of honey or lemon to taste.
If you’re not a fan of ginger tea, you can also try incorporating ginger into your meals. Grate fresh ginger into stir-fries, soups, or smoothies for a zesty kick that can help calm your digestive system.
8. Sip on Aloe Vera Juice
Aloe vera juice has been shown to reduce inflammation in the digestive tract and may help alleviate heartburn symptoms. Choose a pure, organic aloe vera juice and drink 1/4 cup before meals. Look for brands that use the inner leaf of the aloe vera plant, as this contains the highest concentration of beneficial compounds.
When purchasing aloe vera juice, be sure to read the label carefully. Some brands may contain added sugars or preservatives that can exacerbate heartburn symptoms. Opt for a pure, unsweetened variety for the most benefit.
9. Try Apple Cider Vinegar
While it may seem counterintuitive to consume an acidic substance to relieve heartburn, some people find that apple cider vinegar helps. Apple cider vinegar can help balance stomach acid and improve digestion. You can mix 1-2 teaspoons of raw, unfiltered apple cider vinegar in a glass of water and drink it before meals.
When selecting an apple cider vinegar, look for a raw, unfiltered variety that contains the “mother” – a cloudy substance that contains beneficial enzymes and probiotics. Shake the bottle before use to distribute the mother throughout the liquid.
10. Eat Papaya
Papaya contains an enzyme called papain, which can help digest proteins and ease heartburn symptoms. Eat a small slice of papaya after meals or take a papaya enzyme supplement. Papain is most concentrated in unripe papayas, so look for slightly green fruits for the most benefit.
In addition to its digestive benefits, papaya is also a good source of fiber, vitamin C, and folate – all important nutrients for a healthy pregnancy. Incorporate papaya into your diet by adding it to smoothies, and salads, or enjoying it on its own as a refreshing snack.
11. Sip on Coconut Water
Coconut water is a natural acid neutralizer and can help soothe heartburn symptoms. Drink a glass of pure, unsweetened coconut water when heartburn strikes. Coconut water is also a good source of electrolytes like potassium and magnesium, which can help maintain proper hydration during pregnancy.
When purchasing coconut water, look for brands that use young, green coconuts and avoid those with added sugars or preservatives. You can also make your coconut water at home by cracking open a fresh coconut and extracting the liquid inside.
12. Chew on Fennel Seeds
Fennel seeds have natural digestive properties and can help alleviate heartburn. Chew on a teaspoon of fennel seeds after meals or steep them in hot water to make a tea. Fennel has a licorice-like flavor that can also help freshen your breath after a meal.
In addition to its digestive benefits, fennel has been used for centuries to promote lactation in breastfeeding mothers. Incorporating fennel into your diet during pregnancy may help prepare your body for breastfeeding after your baby arrives.
13. Try Slippery Elm
Slippery elm is an herb that can help coat and soothe the digestive tract, reducing heartburn symptoms. You can mix a teaspoon of slippery elm powder in a glass of water and drink it before meals. Slippery elm contains mucilage, a gel-like substance that can help protect the lining of your esophagus from stomach acid.
When purchasing slippery elm, look for a pure, organic powder or capsule form. Be sure to follow the dosage instructions on the package and consult with your healthcare provider before taking any herbal supplements during pregnancy.
14. Drink Chamomile Tea
Chamomile tea has natural anti-inflammatory properties and can help soothe an upset stomach. Drink a cup of chamomile tea after meals to help alleviate heartburn. Chamomile has a mild, sweet flavor and can also help promote relaxation and better sleep.
When selecting a chamomile tea, look for a pure, organic variety without added flavors or sweeteners. Steep the tea for 5-10 minutes to extract the most benefit from the chamomile flowers.
15. Practice Relaxation Techniques
Stress and anxiety can exacerbate heartburn symptoms. Practice relaxation techniques like deep breathing, meditation, or prenatal yoga to help reduce stress and alleviate heartburn. These practices can also help promote overall well-being and prepare your body and mind for childbirth.
Deep breathing exercises can be done anywhere, anytime. Simply find a quiet, comfortable place to sit or lie down and focus on taking slow, deep breaths from your diaphragm. Inhale for a count of four, hold for a count of four and exhale for a count of four. Repeat this cycle for several minutes, or until you feel more relaxed.
Prenatal yoga classes can be a great way to connect with other expectant mothers and learn gentle poses that can help alleviate common pregnancy discomforts like heartburn. Look for a certified prenatal yoga instructor who can guide you through safe, beneficial poses for each stage of your pregnancy.
16. Consider Acupuncture
Acupuncture is effective in reducing heartburn symptoms during pregnancy. This involves the insertion of thin needles into specific points on the body to promote healing and alleviate symptoms. You should consult with a licensed acupuncturist who has experience working with pregnant women.
When selecting an acupuncturist, look for a practitioner who is licensed and certified by the National Certification Commission for Acupuncture and Oriental Medicine (NCCAOM). Ask about their experience working with pregnant women and whether they have any special training in prenatal acupuncture.
17. Sip on Licorice Root Tea
Licorice root has natural anti-inflammatory properties and can help soothe the digestive tract, reducing heartburn symptoms. Brew a cup of licorice root tea and sip on it after meals to help alleviate heartburn.
Be sure to choose a tea made from deglycyrrhizinated licorice (DGL), as regular licorice root contains glycyrrhizin, which can raise blood pressure and cause other side effects when consumed in large amounts.
When selecting a licorice root tea, look for a pure, organic variety without added flavors or sweeteners. Steep the tea for 5-10 minutes to extract the most benefit from the licorice root.
18. Try Marshmallow Root
Marshmallow root is an herb that contains mucilage, a gel-like substance that can help coat and soothe the digestive tract, reducing heartburn symptoms. Mix a teaspoon of marshmallow root powder in a glass of water and drink it before meals. Marshmallow root can also be consumed as a tea or in capsule form.
When purchasing marshmallow root, look for a pure, organic powder or capsule form. Be sure to follow the dosage instructions on the package and consult with your healthcare provider before taking any herbal supplements during pregnancy.
19. Eat Bananas
Bananas are a natural antacid and can help neutralize stomach acid, reducing heartburn symptoms. Eat a ripe banana when heartburn strikes or incorporate bananas into your daily diet as a preventative measure. Bananas are also a good source of potassium, which can help maintain proper muscle function and prevent cramping.
When selecting bananas, look for ripe fruits with no green on the stem or peel. Overripe bananas with brown spots are also a good choice, as they are easier to digest and contain more natural sugars.
20. Drink Milk
Milk can help neutralize stomach acid and provide temporary relief from heartburn symptoms. Drink a glass of low-fat or skim milk when heartburn strikes, or try adding a splash of milk to your tea or coffee. The calcium in milk can also help strengthen bones and support healthy fetal development.
If you are lactose intolerant or prefer to avoid dairy, you can try plant-based milk alternatives like almond, coconut, or oat milk. Look for unsweetened varieties to avoid added sugars that can exacerbate heartburn symptoms.
21. Eat Yogurt
Yogurt contains probiotics, beneficial bacteria that can help promote digestive health and reduce heartburn symptoms. Choose a plain, low-fat yogurt with live and active cultures, and eat a small serving when heartburn strikes. You can also incorporate yogurt into your daily diet as a preventative measure.
When selecting yogurt, look for brands that contain live and active cultures and avoid those with added sugars or artificial sweeteners. If you are lactose intolerant or prefer to avoid dairy, you can try plant-based yogurt alternatives made from coconut, almond, or soy milk.
22. Stay Hydrated
Drinking plenty of water throughout the day can help dilute stomach acid and prevent heartburn symptoms. Aim for at least eight glasses of water per day, and more if you are exercising or spending time in hot weather. You can also try drinking a glass of water before and after meals to help flush out stomach acid and prevent heartburn.
In addition to water, you can also stay hydrated by consuming clear broths, herbal teas, and low-fat milk. Avoid carbonated beverages, coffee, and alcohol, as these can exacerbate heartburn symptoms and contribute to dehydration.
When to Seek Medical Attention?
While natural remedies can be effective in managing heartburn during pregnancy, it’s essential to know when to seek medical attention. Contact your healthcare provider if:
- Your heartburn is severe or persistent
- You have difficulty swallowing or pain when swallowing
- You experience weight loss or decreased appetite
- You have black, tarry stools or vomit that resemble coffee grounds
- You have chest pain that radiates to your jaw, neck, or arm
These symptoms may indicate a more serious condition that requires medical intervention. Your healthcare provider can help determine the underlying cause of your symptoms and recommend an appropriate treatment plan.
