Relief that's gentle, safe, and actually backed by research.

Pregnancy can be magical, but let's be honest - it can also be uncomfortable as hell. From heartburn that keeps you up at night to back pain that makes walking feel like a full-body workout, the physical toll is real. 

And while there's absolutely no shame in reaching for meds when needed (we're all about informed choices here), many pregnant people prefer to start with natural options - especially those that are backed by evidence, not just old wives' tales.

So, let's break down some evidence-based natural remedies that are both safe and effective during pregnancy.

1. Nausea & Morning Sickness

Ginger

Studies consistently show that ginger reduces nausea in early pregnancy. You can take it as a tea, in a capsule form, or even chew candied ginger.

Dose: Up to 1 gram per day is considered safe

Lemon Aromatherapy

The scent of lemon essential oil has been shown to decrease nausea in pregnant people in clinical trials. Just inhaling it from a cotton ball can help settle your stomach.

Small, Frequent Meals

Keeping your stomach from getting too empty or too full can help manage nausea and prevent blood sugar dips that make it worse.

2. Hearburn

Almonds or Milk with Honey

Chewing a few raw almonds or sipping warm milk with a spoonful of honey can neutralize stomach acide and provide fast relief.

Chewing Gum

Believe it or not, sugar-free gum can increase saliva production with helps reduce acid in the esophagus.

Sleep Positioning

Sleeping with your upper body elevated (using a wedge or extra pillows) can prevent acid reflux at night. Also, avoid lying down for at least an hour after eating.

3. Constipation

Fiber-Rich Foods + Fluids

Increase your intake of fruits, veggies, oats, flaxseeds, and whole grains, and pair it with plenty of water to keep things moving.

Psyllium Husk

A natural fiber supplement that can gently improve regularity. Just start with a small amount and increase gradually.

Movement

Even a daily 20-minute walk can improve gut motility and help reduce sluggish digestion.

4. Back and Pelvic Pain

Prenatal Yoga & Pelvic Tilts

Gentle movement and stretches can help balance the pelvis and reduce pressure on the lower back.

Prenatal Chiropractic Care

The Webster Technique, performed by a trained prenatal chiropractor, has shown promising results in improving pelvic alignment and reducing pain.

Massage or Warm Compresses

Targeted massage (especially from a prenatal-trained provider) or a warm rice sock placed on sore areas can offer fast, safe relief.

5. Insomnia or Restless Sleep

Magnesium Supplementation

Magnesium can improve sleep quality and reduce leg cramps. Look for a high-quality magnesium glycinate supplement - but always run it by your provider first!

Bedtime Rituals

Think: a warm bath with lavender essential oil, dimmed lights, calming music, and screen-free time before bed.Yes, it makes a difference.

Lavender Aromatherapy

Research shows that lavender can help calm the nervous system and promote deeper sleep when used consistently (diffused or applied topically in a carrier oil).

6. Swelling (Edema)

Hydration + Electrolytes

Oddly enough, the more water you drink, the less your body clings to fluid. Add a pinch of salt or sip on coconut water to help restore electrolyte balance.

Compression Socks

They're not cute - but they work. Especially helpful if you're on your feet a lot or traveling.

Leg Elevation & Movement

Put those feet up above heart level, even for 10-15 minutes at a time. Combine with light walking to promote circulation.

 

A Note on Safety

Even with natural remedies, it's important to remember: natural doesn't always mean safe for every pregnancy. Always double-check supplements and essential oils with your midwife, OB, or trained birth professional.

If you're ever unsure, ask a doula.  We live for this stuff!

Final Thoughts

You deserve comfort. You deserve ease. You deserve to know that there are gentle, effective tools out there to help you feel better in your body during pregnancy. 

Want more support? Subscribe to my newsletter or explore my doula Services for personalized care and guidance through every trimester.