Natural Health: I need help easing heartburn pain

Bloating during the week or so leading up to your period is typically caused by your gut microbiome responding to the changes in hormonal levels. 

Unfortunately, this can often be when we crave sugary and processed foods when the best foods for feeding our healthy gut bacteria are fruits and vegetables – particularly those high in fibre.

Raspberry leaf (Rubus idaeus) has long been used during the final six weeks of pregnancy to prepare the uterus for birth. It is also an excellent tonic herb for cramping and bloating caused by hormonal fluctuations during menstruation.

High in calcium, iron, potassium, and phosphorus, along with vitamins A, C, and E, raspberry leaf can be combined with other herbs such as peppermint and ginger to further help reduce bloating and ease pain. Raspberry leaf is also helpful if you start to feel those first niggling symptoms of cold and ‘flu, and it can be used as a mouthwash for ulcers and sores on the gums and will also soothe a sore throat.

Many herbalists use raspberry leaf tea to ease nausea and stomach ulcers and topically treat skin lesions and ulcerations. It's a herb that has earned its place in my herbal first-aid cupboard.

Other beneficial herbs and supplements in reducing pre-menstrual bloating include dandelion root and evening primrose oil (EPO). Dandelion root acts as a diuretic, helping to eliminate excess fluid and alleviate bloating, while EPO helps regulate hormonal fluctuations and reduce gastric discomfort and bloating.

Maca powder helps boost energy levels, improves mood, and is a powerful antioxidant. It contains approximately 100 times the levels of antioxidants found in other cruciferous crops, such as broccoli.

Maca is a complete protein and high in many vitamins and minerals, including calcium and zinc. It also helps feed healthy gut bacteria, reduces inflammation, modulates bloating, and eases digestion.

Maca powder can be used in smoothies, hot drinks, porridge, muffins, bliss balls, pancakes, yoghurt, or raw chocolate. Its warm, earthy flavour pairs well with carob, cacao, chia seeds, berries, honey, nut butters, spices, and medicinal mushrooms. Begin by consuming a teaspoon daily and gradually increase to a tablespoon.

Keep well hydrated. Drinking plenty of water (and, as a bonus, adding electrolytes) helps flush out excess fluids from the body and reduce bloating.

I'm in the second trimester of my pregnancy and have heartburn every time I eat. I find taking small sips of water helps to ease the pain. What else can I do?

Heartburn during pregnancy is primarily caused by the baby pushing your organs out of their normal position. Women often experience heartburn as the baby grows and moves due to the upward pressure on the stomach.

It is good you have found that small sips of water ease your pain. Another helpful method is to eat little and often. The types of foods you eat can also trigger heartburn, with fatty foods, processed foods, and rich meals commonly leading to indigestion.

One of the simplest solutions is making a simple herbal tea using spearmint, lemon, ginger, and fennel. This tea can help settle your digestion.

Chiropractic adjustments can also help with several pregnancy issues, including heartburn. Make sure you choose a chiropractor with specific experience treating pregnant women. Ask about the Activator Method, which can bring about quick but gentle relief.