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 help with acid reflux. Women are advised to chew gum (increased saliva may neutralise acid that comes back up), avoid eating late in the evening and avoid foods and medicines that cause heartburn [4]. 

Be gentle on your stomach with smaller meals

It is better to opt for smaller meals than to eat large amounts at once. Digestion can be disrupted during pregnancy. Stretching the stomach by eating or drinking too much at once can therefore trigger acid reflux [5]. It may be worth trying to spread your food intake more evenly and drink water throughout the day, rather than drinking large amounts with meals, which may encourage acid reflux. Avoid fizzy drinks altogether: they are often too sugary, and the bubbles can increase bloating.

Our pregnancy snacks are particularly nutrient-rich and ideal if you experience acid reflux. 

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

Be mindful of late-night snacks. It is advisable to avoid them and to stop eating 2 to 3 hours before going to bed [6].

Keep an eye on your blood sugar and avoid refined sugars

Relaxation of the oesophageal sphincter is the most common mechanism behind gastro-oesophageal reflux (GORD). A study in humans showed that hyperglycaemia (high blood sugar) increases the rate at which the sphincter relaxes, increasing the oesophagus’s exposure to acid and, in turn, acid reflux [7].

The more carbohydrates we consume (particularly refined sugars or non-wholegrain carbohydrates such as white pasta and white bread), the more our blood sugar rises and the greater the risk becomes. Conversely, a low-carbohydrate diet reduces the oesophagus’s exposure to acid and thereby improves symptoms [8].

So choose low-glycaemic-index carbohydrates: brown rice, oats, certain fruits (apples, pears), nuts (pecans, cashews), vegetables and pulses [9].

Avoid inflammatory foods

Processes linked to inflammation may also play a role in gastro-oesophageal reflux (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.

Remember that everyone reacts differently to foods, so notice which ones affect you and your symptoms. 

These tips are also useful for morning sickness !

Omega-3s have anti-inflammatory properties and are very important during pregnancy. Bear in mind, however, that a fish oil supplement may not be the best food supplement for pregnancy, as some women find it hard 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