Heartburn and indigestion in pregnancy is caused by hormones slowing digestion, and the pressure on your stomach by the growing fetus. Many pregnant mamas suffer with it. Rest assured there are many holistic ways to try to prevent it, and to provide relief if it occurs. Go through the list below and see what works best for you.
Strategies for Heartburn Prevention
Eat 6 or more small meals, rather than 3 large ones each day. Eat slowly and chew everything well, ideally while sitting down, relaxed and free of internal tension. Try to remain upright or walk around and be active afterwards to aid digestion.
Avoid wearing tight constrictive clothing, bending over forward, lying flat or going to sleep during the first 2-3 hours after eating a meal. Squat down instead of forward bending if you need to pick up something from the ground. Maintain a good straight posture when sitting or standing.
Sleep propped up with extra pillows to slightly elevate your upper body or sleep on your left side.
Avoid foods and other substances that trigger discomfort, such as those that are:
Highly processed and refined
Loaded with sugar and white flour
Made with refined vegetable oils and partially hydrogenated fat
Cow's milk and milk products
Hot or very spicy dishes
Coffee (even decaffeinated) and other forms of caffeine
Alcohol
Cigarettes
Certain medications like aspirin and nonsteroidal anti-inflammatory drugs like ibuprofen
Eat more whole or real foods that are minimally processed, like:
Organic fruits and vegetables
Whole grains
Beans
Seeds and pureed seed products (like tehina or tahini)
Nut butters and nuts (like raw or lightly dry roasted almonds, cashews, pecans, black walnuts, coconut, and filberts)
Organic tofu and tempeh
Organic turkey or chicken
Beef, wild game, or lamb
Fish tested free of pollutants or from non-polluted waters, like wild Alaskan salmon
Organic eggs
Fresh raw whole dairy—ideally goat or sheep
Fermented foods like kefir, sauerkraut and kimchi
Bland, pure and simple, minimally processed whole fresh foods are usually better tolerated and much better for your health. Use only healthy fat for cooking and baking, such as organic cold expeller pressed extra virgin olive oil, coconut oil, or butter—goat is best.
Drink at least 64 ounces of filtered, spring or well water daily between meals, at least 20-30 minutes before or 2 hours after eating. This is essential, as the water raises the gastric pH, which provides relief from the pain of the stomach acid. Add some fresh fruit like lemon, lime or oranges to taste.
Take a good all natural whole-food based prenatal vitamin and mineral supplement.
Before bed, and periodically throughout the day, take a break to disengage your consciousness from thought and routine activity in order to center and calm yourself. Unplug from your smart phone and computer. Try simply focusing your attention on your breathing, practicing meditation, progressive muscle relaxation, yoga nidra or gentle prenatal or restorative yoga.
Practice three part breathing by inhaling and expanding deeply to belly, then ribs, then upper chest and collar bones. Exhale in the same order with equal ratio of inhalation to exhalation, like to a count of 3:3 or 4:4. Then practice extending or doubling the length of exhale, like inhaling for a count of three, and exhaling for a count of 6.
A great box breathing exercise to do before rising in the morning, going to sleep at night, while waiting, traveling, and whenever you feel internal stress and tension is as follows:
Exhale slowly with an audible sigh, releasing inner tension
Breathe in slowly through your nose for a count of 3
Hold for a count of 6, while relaxing your body
Exhale slowly through your mouth for a count of 6
Hold for a count of 3, while maintaining relaxation
Repeat for a total of 8 cycles, or for 5-10 minutes
Another wonderful breathwork technique that should be done regularly and can be done anytime (like when you are in transit, waiting in line, on the toilet, bathing, cooking, or resting) is forced exhalation. At the end of a normal breath, try squeezing out as much air as possible, using your abdominal and intercostal muscles in your chest. Then, let the air come in deeply but automatically. Repeat for at least several minutes or as long as you would like.
These techniques are totally safe, easy to do, health enhancing, and without side effects. See which one feels best for you in various situations and practice often so it becomes habitual. For more guidance and deeper transformation, schedule an online or in-person breathwork session with me.
When Heartburn Occurs
If heartburn occurs, some women find relief using the “flying exercise.” By sitting crossed legged or tailor style and raising and lowering your arms quickly, joining the back of your hands over your head.
Drink lots of chamomile tea, and alternate with peppermint tea and see which helps more with relieving your symptoms. You can make your own chamomile or peppermint tea in a mason glass canning jar, by steeping a tablespoon of chamomile blossoms or 7-10 whole fresh peppermint leaves in a covered cup of boiling water for 15-20 minutes. Strain, and add a dash of lemon juice and or honey to taste.
Do also try ginger tea a few times per day. You can make your own by steeping ½-1 tsp fresh grated ginger in a cup of boiling water for 10-15 minutes. Strain and add honey to taste.
Chew thoroughly 10-15 raw almonds then swallow.
Drink lots of pure coconut water, which is alkaline and neutralizes acid.
Mix 1-2 Tbsp raw unpasteurized apple cider vinegar in a small glass of water, add honey to taste, sip throughout the day, and drink before meals.
Eat a grapefruit or drink a small glass of grapefruit juice after each meal.
Chew a healthy all-natural gum for ten minutes after each meal.
Squeeze the juice of 1-2 lemons in a glass of water with 1-1 ½ crushed fennel seeds. Add honey to taste. Boil as a tea or drink cool, a few cups per day. Bake fennel seeds and eat ¼ tsp of them three times per day.
Most of the supplements and herbal remedies I recommend are available on my customized online holistic apothecary. Find the best supplements that have gone through my thorough screening process there. Look in the category for heartburn and digestive support or search them individually. My online dispensary is a convenient way for you to purchase my hand-picked, professional-grade, whole food supplements and other natural health products. Ordering is simple, and the products will be shipped directly to your home or work within a few days.
Try papaya enzyme chewable tablets after meals or fresh papaya fruit or juice.
You can also try slippery elm lozenges or powder, which is wonderful for relieving heartburn, as it soothes the irritated tissues of the intestinal tract. You can suck on 3-4 lozenges up to three times a day. It also comes in tea form, which you can drink as often as needed. To make your own tea, dissolve 1 tsp of the powdered herb into 1 cup boiling water or pure almond milk. If you’d like, add a dash of honey to taste.
Take 2 capsules of marshmallow root - up to four times per day. You can also make your own tea by dissolving 1 Tbsp of the powder in a cup of boiling water, then covering and steeping for 15 -20 minutes. Drink a few cups daily.
Dandelion is also a great herb for indigestion, which can be taken in doses of one dropperful of the tincture up to 4 times daily or when you have heartburn. Reputable brands of herbal tinctures include Wish Garden, Gaia, Herb Pharm, and Eclectic Institute, or any of those in my online holistic apothecary. You can make your own herbal infusion like tea. Add approximately 5 Tbsp dried root or about 10 Tbsp fresh root to 1 quart boiling water. Let it brew for 3-4 hours, strain into a glass canning jar, and periodically sip totaling up to 2 cups per day.
Take 1-2 plant digestive enzymes after each meal.
Another helpful remedy is Kudzu tea. To make, stir 2 tsp of kudzu root in 1/4 cup cold water for a few minutes until it dissolves. Add 1 cup boiling water. For a savory tea, add an all natural bouillon cube or to an organic miso soup broth. For a sweet tea, simply add a dash of honey.
It’s considered safe to take chewable calcium carbonate known in drug stores as Tums, but no more than 16 per day. I prefer all-natural chewable calcium carbonate. Avoid antacids with high sodium or phosphorus, such as Rolaids, Alka Seltzer and Sodium Bicarbonate, and those with aluminum or magnesium by themselves.
Activated charcoal can be taken in moderation for a severe case of heartburn, at least 90 minutes before meals and before taking your prenatal vitamins and supplements. You can take 2 tablets, and repeat only if needed and nothing else is working. Do not worry that it discolors your tongue and makes stool black, but stop if you feel side effects like nausea, vomiting, stomach pain and constipation.
Homeopathic remedies are safe and amazingly effective in treating heartburn and indigestion during pregnancy. You can consult with a classical homeopath for a remedy specific to your symptoms, or refer to books like Homeopathy For Pregnancy, Birth and Your Baby’s First Year by Miranda Castro. Common remedies include Kali Mur, Nux Vomica, or Pulsatilla. Or, try Weleeda’s Coleodorin, 7-10 drops 4 times per day as needed, and Triplex tea. Osteopathy, chiropractic care and acupuncture are also helpful especially for stubborn cases.
If the above remedies do not help, Mylanta, Maalox, or Riopan are OK if used only OCCASIONALLY and as directed. Frequent or prolonged use can cause serious electrolyte imbalances, interfere with digestion of food and the absorption of important nutrients such as iron, contribute to kidney stone formation, and actually cause the stomach to produce even more acid than before.
If you are NOT pregnant, you can take deglycyrrhizinated licorice DGL extract (slowly chew 2 tablets or take ½ tsp of powder in a little water before or between meals and before bedtime). Or, try Iberogast, an herbal combo with licorice, peppermint and other herbs proven and safe to relieve heartburn and epigastric pain.
For gas and bloating:
Eat your foods slowly, chew thoroughly and mindfully, ideally while sitting down instead of rushing and eating on the run.
Chew fennel seeds, drink fennel tea, or take 2-4 ml of the tincture three times per day.
Take a high quality multi species probiotic twice daily on an empty stomach.
Drink kefir. Learn how to make your own.
Take slippery elm as above.
Limit foods that make you gassy. Common culprits are gluten containing foods like wheat, spelt, rye, barley and some oats, some fresh fruits and veggies, cow dairy if lactose intolerant, carbonated liquids, and chewing gum.
You may need to experiment with cutting out a particular food, one category at a time, for a week or two to see if your symptoms resolve. Then reintroduce the food to see if your symptoms recur. This allows you to pin down the culprit and not eliminate numerous healthy foods without definitive proof they are making you gassy.
For those with any sort of chronic heartburn in which serious causes have been ruled out and none of the natural and allopathic remedies help, or simply if you desire more personal holistic guidance, schedule an online or in person consultation with me, or consult your local health care provider.
For more information on having the pregnancy, birth and postpartum experience of your dreams, check out my Love Your Birth Online Course.