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Better mental health and hormone balance for new moms

  • Nicole Hunt

Natural Pregnancy Heartburn Relief 101

Updated: Jul 11

Heartburn during pregnancy is super common and super annoying. Natural heartburn relief can make pregnancy so much more enjoyable. While pregnancy heartburn is typical, you don’t need to keep suffering through it!


During pregnancy, increases in the hormone progesterone causes the area where the stomach meets the esophagus to relax, meaning more stomach acid escaping. Thus heartburn (link). Heartburn can affect up to 80% of pregnant women! (link)


When does heartburn start during pregnancy? It can happen throughout pregnancy, but most pregnant people complain of heartburn during the third trimester.


Okay, so let’s get to why you came here - how to naturally help that pesky heartburn during pregnancy. Here are a few natural remedies for heartburn:


Eat small, frequent meals

If you’re wondering how to relieve heartburn during pregnancy, know that these suggestions work best when combined together. So as you read through these tips, consider applying a least a few of these natural remedies.

As your stomach is being restricted by baby growing, it means there is less room for food in your stomach. The fuller the stomach, the higher the chance for heartburn. As your pregnancy continues, there is more and more of chance for heartburn. While you may already be having small meals due to the limited about of space in your tummy, eating small meals frequently will help you.

Sit up

It’s easier for our bodies to digest food when we’re sitting up, or even going on a gentle walk. That means that we should avoid eating right before we’re planning on going to sleep at night. I know, that can be hard while pregnant because we often get hungry at unpredictable times. However, try to sit up so your body can digest those tasty morsels. Try eating your last meal of the day about 4 hour before going to bed. If your pregnant body is hungry between dinner and bedtime, try to eat small snacks and favor foods that calm heartburn.

Eat food that calms heartburn

There are a number of things that you can eat in order to reduce heartburn. Each person’s body is different, so as you try these different foods, pay attention to how your unique body reacts. Some of these may be especially effective for you.

  • Coconut

  • Cucumber

  • Cilantro

  • Rose water

  • Fresh ginger tea

  • Maple syrup (instead of other sweeteners)

  • Chicken breast

  • Mung beans

  • Chickpeas

  • Sweet potato

  • Kale

  • Quinoa


Avoid eating food that makes heartburn worse

It’s common for certain foods to make heartburn worse. Try avoiding these foods that can aggravate heartburn. Once you get your heartburn to subside, start paying attention to any other foods that initiate or exacerbate your heartburn.

  • Tomatoes

  • Garlic

  • Chocolate

  • Salt

  • Lemon

  • Grapefruit

  • Coffee

  • Raw onions

  • Sour fruit

  • Spicy or acidic ingredients


Stress reduction

Our mind and body are connected, and while it may seem that digestion is unrelated to stress, the two can be very related. And we all know that pregnancy can be stressful, especially the closer we get to birth. A piece of the puzzle with heartburn relief is managing stress. You can do this with:

Ready to work with Nicole 1:1? Visit www.postpartumspecialist.net to schedule a free consultation.



This information is not meant to replace medical advice. This information is not meant to diagnose or cure an illness. You should consult with your doctor before starting any diet or exercise routine.



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