How to holistically manage heartburn in pregnancy

Here I will explore how to holistically manage heartburn in pregnancy with natural remedies, why to avoid antacids, common trigger foods to avoid and reasons why heartburn in pregnancy occurs.

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Heartburn can be a very frustrating and uncomfortable experience during pregnancy. You may experience it more as your baby grows and as you have less room to store your digested food.

I experienced heartburn occasionally with some of my pregnancies, but I know many women who experience it often.

It may not be the best option to take an antacid. I will explore this further in the blog. So instead, there are more natural routes to take that have been proven to help with heartburn.

Topics I will cover

1. Why does heartburn happen during pregnancy?
2. Why to avoid antacids
3. Trigger foods to avoid
4. Natural ways to manage heartburn during pregnancy

Why does heartburn happen during pregnancy?

Heartburn in pregnancy often occurs due to two reasons.

Number one being that pregnancy hormones produce a hormone called relaxin, which softens joints and the cervix for birth. Relaxin also softens the esophagus, which is responsible for opening up to allow food to pass through to the stomach. This means that heartburn will occur when the esophagus is softened and does not open as efficiently as it normally does.

Number two being that as baby grows and as organs shift, the potential for acids to be pushed up past the weakened valve increases. This means that when acid rises into the esophagus, it causes a burning sensation in the chest due to the added pressure from the acid.

Why to avoid antacids

While antacids reduce stomach acid which causes stomach discomfort, acid is important for digesting and breaking down food. There are also various risks that taking antacids pose. Let’s explore them.

Increased risk of infection: Antacids cause a high rise in pH levels of the intestines. Taking antacids suppresses stomach acids when stomach acid is also needed to protect the body against certain bacteria. This reduction in stomach acid can lead to infections like salmonella, listeria and giardia (study).

Gut bacteria: it has been shown that antacid consumption reduces the overall bacteria diversity in the gut (study).

Nutrient deficiencies: Because stomach acid is crucial for the absorption of macronutrients and micronutrients, antacids have been shown to have an increased risk of vitamin and mineral deficiencies (study).

Bone health: antacids have been shown to increase the risk of intestinal calcium absorption. And while no studies have concluded how they affect the fetus, studies have shown that infants who were given antacids prior to age one are 23% more likely to have a bone fracture during childhood (study).

Increased risk for allergies: Acid-suppressing medication may lead to an increased risk of allergies in babies. Maternal allergies is the primary risk factor for babies (study).

Trigger foods to avoid

Some foods are more irritating to the digestive system than others and different women may react differently to each of them. It is a good idea to take the time to identify which foods may trigger your heartburn.

Common trigger foods are:

• Acidic foods including tomatoes and citrus
• Spicy foods including black pepper
• Garlic and raw onions
• Fried foods
• Chocolate and peppermint
• Alcohol and carbonated beverages
• Coffee and other caffeinated beverages

Natural ways to manage heartburn during pregnancy

These suggestions may help in tandem with one another. You may need to experiment to see what works and when it works best.

1. Sleep slightly elevated: Heartburn discomfort is often worse when lying down or bending over as these positions allow the acid to rise more easily. Sleeping slightly elevated on some pillows or by using a wedge may help. It is also helpful to leave some time between eating your last meal and going to sleep, to allow your body time to digest your food (at least 1-2 hours between).
2. Reduce inflammatory foods: as mentioned above, inflammatory foods like fast food, sugar, refined grained products like bread, pasta, pastries and pasteurized dairy may cause heartburn. I’ve heard many women say that cow’s milk seems to help ease heartburn, however, due to pasteurized dairy’s inflammatory properties, it is best to drink either raw milk or unpasteurized milk. You can also try fermented dairy, like kefir or plain yoghurt to help ease the heartburn, while it also offers beneficial bacteria for your gut.
3. Smaller, more frequent meals: Because of the lack of space your digestive system has to digest food due to baby’s growth, it may be helpful to eat smaller meals than you usually would. Heavy meals stretch the stomach and put added pressure on the esophageal sphincter. It is also helpful to avoid drinking liquids while eating, as liquid dilutes the concentration of stomach acid needed for proper digestion.
4. Probiotics and fermented foods: helps to aid digestive problems and provides a balance of good bacteria in the gut (click here for a high quality probiotic supplement safe for pregnancy).
5. Slippery elm bark: a demulcent which helps to form a soothing layer over mucous membranes to create a stronger barrier against acid and relieve pain that comes from heartburn. Take 1 tablespoon mixed with water after meals or before bedtime.
6. Apple cider vinegar: despite apple cider vinegar being acidic, it contains acetic acid that mimics the natural environment in the stomach. It helps to break down food and bring relief to heartburn sufferers. Take 1 tablespoon mixed with water before meals.
7. Ginger: an anti-inflammatory root that aids digestion and reduces irritation. You can chop fresh ginger and steep it in hot water as tea 30 minutes before meals.

Did you find this information helpful? I would love to read if any of these remedies have helped your heartburn during pregnancy?

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