Acid reflux in pregnancy: how to relieve it naturally?

The causes that predispose to acid reflux during pregnancy are beyond our control, including reduced intestinal motility.

Increased gastric acidity

It increases due to the greater production of gastrin by the placenta. Combined with the reduction in lower oesophageal sphincter tone caused by rising progesterone levels, the incidence of reflux oesophagitis and heartburn symptoms is thus increased in pregnant women [1]. 

Baby pressing on the stomach

The baby pressing on the stomach exerts abdominal pressure, which encourages the contents of the stomach to rise back up.

Hormones

High levels of progesterone during pregnancy are one of the causes of this symptom. They lead to relaxation of the smooth muscles, including the cardia — the valve that closes the top of the stomach — which encourages acid reflux. This also affects the digestive system, slowing down digestion. 

This can also have an impact on saliva production, which may become excessive. To find out more, read our article: hypersalivation pregnancy.  

Gastric acid has many functions, including: 

• Kill harmful bacteria, viruses, etc.
• Help absorb minerals such as iron and calcium
• Enable the digestion of proteins
• And finally, to absorb the vitamin B12

Thus, a reduction in stomach acid can lead to digestive problems and nutritional deficiencies. 

Furthermore, antacid medications are products based on magnesium and/or aluminium salts, which have the property of reducing gastric acidity through their buffering and neutralising action. By virtue of their composition, antacids represent the most significant source of aluminium exposure from a quantitative standpoint. However, aluminium could act as a neurotoxic substance and cause toxic health effects in the embryo and foetus following exposure during pregnancy [2].

Some over-the-counter antacids also contain aspirin, which could be harmful to health during pregnancy. Do not take them without prior agreement from your healthcare professional (doctor, midwife, etc.) [3].

Occasional use, or use on a doctor's prescription, is possible, but a pregnant woman should avoid taking an antacid on a daily basis. 

Lifestyle changes can indeed be very helpful when it comes to acid reflux. Women are advised in particular to chew chewing gum (the increase in saliva can neutralise rising acids), to avoid eating late in the evening, and to avoid foods and medications that trigger heartburn [4]. 

Protecting your stomach with smaller meals

It is better to opt for smaller meals rather than eating large quantities at once. The digestive system is particularly disrupted during pregnancy. Distension of the stomach from eating or drinking too much at once can trigger acid reflux [5]. It may be worth trying to spread your food intake more evenly throughout the day and to drink water steadily rather than large quantities at mealtimes, as this can encourage acid reflux. Avoid fizzy drinks entirely — they tend to be high in sugar and their bubbles will increase bloating.

Our pregnancy snacks are particularly rich in nutrients and ideal if you suffer from acid reflux. 

Our organic broth, in a ready-to-drink liquid format and rich in protein, is also a great snack idea. 

Be mindful of late-night snacking — it is advisable to avoid it and to stop eating 2 to 3 hours before going to bed [6].

Watching your blood sugar levels and avoiding refined sugars

Relaxation of the oesophageal sphincter is the most common mechanism behind gastro-oesophageal reflux disease (GORD). A study in humans showed that hyperglycaemia (elevated blood sugar levels) has an effect on increasing the rate of sphincter relaxation, which increases oesophageal acid exposure and therefore gastric reflux [7].

The more carbohydrates we consume — particularly refined sugars or refined carbohydrates such as white pasta and white bread — the higher our blood sugar will rise, and the greater the risk becomes. Conversely, a low-carbohydrate diet reduces oesophageal acid exposure and thus helps to improve symptoms [8].

Opt for carbohydrates with a low glycaemic index: brown rice, oats, certain fruits (apple, pear), nuts (pecans, cashews), vegetables and pulses [9].

Avoiding inflammatory foods

Inflammation-related processes may in particular be a contributing factor in gastro-oesophageal reflux disease (GORD) [10]. 

It is therefore advisable to limit foods containing refined sugar, caffeine (tea or coffee), chocolate (which relaxes the valve between the oesophagus and the stomach, encouraging reflux and heartburn [3]), dairy products and gluten.

Please note that food reactions vary from person to person — it is up to you to identify which foods have an effect on you and on these symptoms. 

These tips also apply to pregnancy nausea !

Omega-3s are anti-inflammatory and very important during pregnancy. However, please note that a fish oil-based supplement may not be the best pregnancy food supplement, as some women find it difficult to digest, which can cause reflux. 

For example, it is advisable to raise the head of the bed (by 15 to 20 cm).

Wearing loose-fitting clothing 

Tight clothing can increase pressure on your stomach and abdomen, which can worsen symptoms and cause discomfort. 

Sleeping on your left side

If you lie on your right side, your stomach will be higher than your oesophagus, which can cause heartburn. It is therefore better to sleep on your left side. To find out more, read our article on sleeping position during pregnancy.

Paying attention to your posture

Poor posture is problematic, and increasingly so as pregnancy progresses. For example, a slouched position with hunched shoulders and a compressed abdomen limits the space available for the organs, including the stomach in particular. 

Good posture can therefore help protect the stomach and limit these associated symptoms and discomfort. 

Trying acupressure at the Neiguan point (P6)

The Neiguan acupressure point, also known as the P6 point, which can be used to relieve nausea and vomiting, may also be effective in relieving acid reflux in some people. One study notably showed that electrical stimulation of this point significantly reduced their frequency [11]. 

The best option is to see a specialist in acupressure/acupuncture who is experienced in working with pregnant women. To find out more, read our article on acupuncture during pregnancy. 

Osteopathy may also help in some cases, but always seek advice from your doctor first. 

Here are some tips to incorporate into your daily routine to help reduce pregnancy acid reflux: 

• If possible, avoid using antacids
• Avoid eating too large a quantity at once
• Drink in small amounts spread throughout the day
• Reduce your intake of simple carbohydrates and refined sugar
• If you experience them at night, try eating a light meal earlier and elevating your head in bed
• Keep a diary to identify any potential "trigger" foods
• Try acupressure, acupuncture or osteopathy
• Pay attention to your posture