Natural Remedies for Pregnancy Heartburn
Pregnancy brings many changes. Some are wonderful, and some are… less so.
Heartburn falls into the less wonderful category.
The good news is, you don’t have to just suffer through it.
Our team of functional medicine practitioners has helped many women improve their pregnancy heartburn safely and naturally, without the use of medication.
Below are the strategies we find most effective in our practice.
Why Heartburn Happens in Pregnancy
Two main factors make heartburn common during pregnancy:
- Hormonal shifts – Progesterone relaxes the muscles of the digestive tract, including the valve that normally keeps stomach acid where it belongs.
- Growing belly – As the uterus expands, it puts upward pressure on the stomach, making reflux more likely—especially after meals or when lying down.
Lifestyle Habits That Help
Eat Slow and Chew Well
Digestion doesn’t start in the stomach. It starts in the mouth!
Meals should take at least twenty minutes - the longer you chew, the better your food mixes with saliva. Saliva contains amylase, an enzyme that starts breaking down carbohydrates and eases the workload on your digestive system.
Chewing also stimulates stomach acid and digestive enzyme production further down the tract.
Together, this helps reduce bloating, reflux, and heartburn.
Eat Smaller, More Frequent Meals
Large meals stretch the stomach and increase pressure, which can push acid upward. Instead, try to spread out smaller, balanced meals throughout the day.
Stay Upright After Eating
Avoid lying down right after meals. Even a gentle 10–15 minute walk or sitting upright for 30 minutes can help food move smoothly through your system.
Gentle Exercise
Light movement, like walking, right after eating supports digestion and circulation. Strength training is key for an easier pregnancy and smoother labor, but avoid it right after meals.
Even light moves—like bodyweight squats or dumbbells—can put extra pressure on the abdomen when your stomach is full.
Once your food has settled (about an hour or more), you can safely do higher-intensity exercise like strength training.
Nighttime Heartburn Relief
If heartburn keeps you up at night:
- Avoid eating too close to bedtime. Give yourself at least two hours after your last meal before lying down.
- Elevate your head while sleeping. Prop yourself up with pillows or raise the head of your bed slightly to let gravity help keep acid where it belongs.
Food and Drink Remedies
Avoid Trigger Foods
Fried foods, spicy dishes, citrus, tomatoes, coffee, chocolate, and carbonated drinks are common culprits. Since triggers vary, keeping a food log can help you identify yours.
Sip Fluids Between Meals, Not During
Too much liquid with meals can fill the stomach and increase reflux. Instead, stay hydrated between meals.
Soothe with Almond Milk
A small glass of unsweetened almond milk can calm heartburn by neutralizing acidity. Unlike cow’s milk, which may worsen reflux for some women, almond milk is naturally more alkaline and gentler on digestion.
Try Ginger
Ginger helps calm nausea, support motility, and reduce inflammation in the digestive tract. While ginger tea can be soothing, ginger chews or supplements are often more potent and effective.
If you have slow motility, ginger supplements can sometimes feel like they “get stuck” and cause burning. To avoid this, take ginger at the beginning of a meal or snack, so food helps move it down and buffer any irritation.
Note: always check with your provider before starting supplements during pregnancy.
Chew Gum
Chewing stimulates saliva, which naturally neutralizes stomach acid. We love Pur gum because it’s made without artificial sugars, colors or flavors.
Natural Supplements and Support
Digestive Enzymes
Sometimes heartburn happens because food lingers in the stomach longer than it should. Digestive enzymes help break food down more efficiently, reducing the chance of reflux.
We recommend Needed’s Digestive Enzymes, which are formulated to be safe during pregnancy.
Note: Always confirm with your provider before starting any new supplement.
Apple Cider Vinegar (Use with Care)
For some women, heartburn stems from low stomach acid. In these cases, a small amount of apple cider vinegar may help digestion and reduce reflux.
Mix 1 teaspoon in 8 ounces of water about 10 minutes before meals.
⚠️ If you notice throat irritation or worsening reflux, stop using it ASAP. Apple cider vinegar isn’t the right fit for everyone. And always always dilute—never drink it straight!
When to Call Your Provider
Occasional heartburn is normal during pregnancy. But reach out to your healthcare provider if:
- Heartburn is severe or constant
- You’re unable to eat enough because of symptoms
- You also have vomiting, severe stomach pain, or black/tarry stools
Safe medications may be necessary if natural strategies aren’t enough. The most important thing is that you’re nourished and eating enough to support both you and your baby.
Turning to medication after trying natural strategies does not mean you’ve “failed”—sometimes extra support in the form of medication is simply what’s best.
Next Steps for Pregnancy Support
Want personalized support for a healthier, more comfortable pregnancy?
At Plate and Canvas, we provide functional medicine support that not only relieves symptoms like heartburn, but also optimizes nutrition and wellness for you and your baby.
Book a 20 minute discovery call
here to learn how we can help.
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