Pregnant? Have Heartburn? 5 Tips for Natural Relief

Heartburn, more formally known as acid reflux is when the acid that is normally in your stomach backs up into your esophagus. It's super common in pregnancy due to hormonal changes that affect the digestive system, and also increasing pressure from the growing “BELLY” on your pregnant stomach. Thus it usually gets worse as the pregnancy progresses.

Symptoms of acid reflux include:

  •     A burning in your chest or throat
  •     An acidic taste in your mouth
  •     A gnawing sensation in your stomach
  •     Nausea
  •     A hoarse voice
  •     A cough

Tests are not usually needed as it is a common problem and generally obvious. However, if you are pregnant and having chest pain, it's important to let your midwife or doctor know right away.

Typical medical treatments include antacids, histamine blockers, and proton pump inhibitors. While these are generally safe for short-term use, taken over the course of weeks they can interfere with nutrient absorption and have other side effects. Many women would rather try practical and natural approaches before taking the medications.

Here are 5 safe and easy tips I use as a midwife and doctor. (Yup, I'm both!)

1. Get some herbal help.

Slippery elm is a gentle, safe herb made mostly of a type of carbohydrate that turns slippery when wet — hence the name. Slippery elm helps to coat the lining of the esophagus and stomach, easing acid, and healing the tissue. The easiest way is to use it is to purchase Thayer Slippery Elm lozenges from a natural foods store. They are totally safe in pregnancy. Dose: 2-4 at a time, repeat as needed. They can be taken right before sleep.

Marshmallow root is another herb that gets slippery when wet. It is excellent in the treatment of prenatal reflux. You have to purchase the herb in bulk form and make tea, or you can take capsules. Dose 1 cup of tea twice daily. To prepare, steep 1TBS of the chopped root in 1 cup of water for 30 minutes, then drink. Or take 2 capsules 2-4 times daily.

2. Chew 10 or so raw almonds. Almonds help to tone the lower esophageal sphincter (LES), the muscular gateway between the esophagus and the stomach, keeping stomach acid in its proper place!

3. Avoid mint in all forms except inhalation, i.e. aromatherapy. Mint relaxes the LES letting stomach acid seep upward where it causes havoc!

4. Watch when and when you eat. Make it a point to eat at least three hours before bed. Avoid tomatoes, spicy foods, sodas, and coffee, especially at dinner time.

5. Sleep propped up on several pillows. Aim to create an angle of at least 45 degrees.

Wishing you a joyous and comfortable pregnancy!

Originally posted on

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Sara Bathgate

Hi Aviva - I am seeing a lot of conflicting opinion about Slippery elm in pregnancy. My naturopath told me not to use it! I see that you recommend it both here and in your Natural Pregnancy Book. I am 22 weeks pregnant - and wondering what you base your opinion re it's safety on. thanks! so happy to have found your books and blog etc. wonderful, balanced information!

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    It's TOTALLY safe. Back in the very old days the actual bark pieces themselves were placed in the cervix to dilate it because they swell up with water. Laminaria sea weed was used this way too. Sometimes that old weird use gets mixed up with using the bark orally.

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      Thank you Aviva!

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Hello! Would these herbal remedies also be safe for my 7 year old daughter? Any other suggestions for a child? Thank you for all you do and share!

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    Hi Cathy, You're so welcome! In addition to my kids' health blogs on my website, check out my course on natural health for kids: for safe remedies for common health needs. :)