How to Support Digestive Health in Pregnancy

Pregnancy can place significant demands on your digestive system, often leading to symptoms such as reflux, constipation, nausea and irregular bowel motions. While these changes are common, supporting your digestive health during pregnancy can make a noticeable difference to comfort, nutrient absorption and overall wellbeing.

Optimising gut health in pregnancy helps support smoother digestion and may reduce the severity of common digestive complaints.

Our Top Naturopathic Tips for Better Digestion During Pregnancy

• Support stomach acid and bile production to aid food breakdown
• Use gentle herbal teas to help ease reflux
• Nourish the gut microbiome to support digestive function
• Manage stress to support healthy digestion
• Minimise processed foods that can disrupt gut health

Support Stomach Acid Production to Improve Digestion

Stomach acid plays a critical role in digestion. Together with digestive enzymes, it helps break down protein while stomach muscles churn food into a liquid consistency, allowing for efficient digestion in the small intestine.

Stomach acid secretion is stimulated when you smell, see or taste food - your brain signals the stomach that food is on the way. However, when you are rushed, busy or stressed, your body may shift into a sympathetic “fight or flight” state rather than a “rest and digest” state.

This can reduce stomach acid production and negatively affect digestion, contributing to symptoms such as reflux and constipation.

Supporting stomach acid and digestive secretions before meals may help.  Many women find that a small shot of apple cider vinegar or lemon juice around 10 minutes before meals can be beneficial.

Improve Bile Production for Healthy Digestion

Bile is essential for breaking down fats and absorbing fat-soluble vitamins. It is produced by the liver and concentrated in the gallbladder, where it is released into the digestive tract as needed. Bile also acts as a natural lubricant in the bowel, supporting regular bowel movements.

Optimising liver health supports healthy bile production. Including bitter greens such as rocket, along with foods like beetroot, turmeric and cruciferous vegetables, can help support bile flow and digestion during pregnancy.

Managing Reflux in Pregnancy

Reflux is a common concern during pregnancy and often occurs due to pressure from the growing baby on the digestive system and lower oesophagus. For many women, this means reflux can be difficult to avoid entirely.

Gentle herbal teas such as chamomile or marshmallow root may help soothe symptoms, while slippery elm powder can also provide relief. Supporting stomach acid and bile production, as outlined above, may further assist with food breakdown and reduce digestive discomfort.

The Importance of the Gut Microbiome in Pregnancy

The gut microbiome plays a central role in digestive health and overall wellbeing. A balanced microbiome supports nutrient absorption and regular bowel movements.

Research published in 2022 highlights that the gut microbiota undergoes significant changes during pregnancy. These shifts and imbalances have been associated with a range of pregnancy-related conditions, including pregnancy-specific gastrointestinal concerns such as pre-eclampsia, intrahepatic cholestasis of pregnancy (ICP), morning sickness and constipation.

Including a wide variety of fibres from fruits, vegetables and wholegrains is one of the most effective ways to support microbiome diversity during pregnancy. Increasing polyphenol-rich foods such as dark chocolate, pomegranate, blackberries and olives can also help nourish beneficial gut bacteria.

Importantly, the mother’s gut microbiome has been shown to influence offspring growth during both the prenatal and postnatal periods and may impact health later in life.

Minimise Stress and Processed Foods to Support Digestion

Reducing processed foods and prioritising whole, organic options supports digestive health during pregnancy. Foods such as lollies, fried foods, white bread and pastries can worsen reflux, constipation and microbiome imbalance. While these foods can still be enjoyed occasionally, it’s best to avoid them on a daily basis.

Stress management is just as important as dietary choices. Digestion begins in the mouth, where thorough chewing and salivary enzymes initiate carbohydrate breakdown. When stressed or distracted, chewing is often rushed, which can impair digestion further down the digestive tract.

Stress can also reduce stomach acid and digestive enzyme production, contributing to nausea, reflux and constipation. Eating slowly in a calm environment, where possible, can help. Even taking three slow, deep breaths before meals can support a more relaxed digestive response.

Supporting Digestive Health in Pregnancy

Supporting stomach acid and bile production can promote healthier digestion during pregnancy. If reflux is present, implementing gentle strategies such as herbal teas and digestive support may help improve comfort.

Remember that the gut microbiome plays a vital role in digestive health, and increasing dietary diversity is one of the most effective ways to support it. Managing stress and minimising processed foods further supports digestive function throughout pregnancy.

If you feel you need additional support, our Calcium & Magnesium Plus K2 & D3 powder contains magnesium citrate, which may assist with regular bowel motions and support relaxation during pregnancy, both of which can positively influence digestive health.