Naturopathic Nutrition + Lifestyle Support for Heartburn

Getting to the root cause of your heartburn and addressing triggers is important for your overall health longterm. Solutions that focus only on decreasing stomach acid lead to other problems such as nutrient deficiencies over time.

Why is this? Stomach acid plays a key role in healthy digestion; in the breakdown and absorption of nutrients and protein. It’s not just what you eat, it’s what you break down well and absorb that counts nutritionally wise to the body’s healthy functioning.

Most clients I have worked with know some of their food triggers and the lifestyle aspects like stress that make it worse. Here are some common triggers and naturopathic tips to help you heal.✨

Common Foods That Can Trigger/ Make Heartburn Worse

  • Food sensitivities (testing available at our Bow Valley Trail clinic)

  • Spicy foods

  • Fried foods

  • Soda and carbonated drinks

  • High-fat dairy

  • Citrus fruits

  • Tomatoes, garlic, and onions

  • Pineapple

  • Alcohol

  • Chocolate

  • Processed foods

Lifestyle Tips

  • Getting good sleep

  • Clear accumulated stress and build your capacity to be with stress in a way that transforms it

  • Enjoy regular movement that you love (exercise can be an added stress if we go too hard or long when our hormones aren’t balanced - check in with your body to keep exercise contributing positively to your well-being - walking, dancing and restorative yoga are great daily choices that don’t tend to raise your cortisol.)

  • Go for a nature walk after eating

  • Stay upright for 3 hours after your meal

  • Herbal tea in the evening/before bed to support healthy digestion and reduce inflammation such as slippery elm, marshmallow root, chamomile, ginger, turmeric.

  • Eat smaller meals more frequently and see how you feel - enjoy your meal - the flavours, colors, etc and keep screens away from mealtimes to help your body get into a more optimal state for digestion.

  • Quit/reduce smoking - nicotine relaxes the sphincter that is meant to keep the stomach acid from coming up.

  • Figure out what foods and drinks triggers the heartburn and find alternatives your body like better

  • Limit alcohol

  • Elevate the head of your bed - especially if you find it is worse at night. Gravity is working on the sphincter in this case.

    I hope this helps! xo, Dr. Monika 😊


Are you a heart centred woman whose energy is focussed on supporting others to thrive? Is it easier for you to care for others than yourself at the deepest level? Do you have dreams you aren’t realizing yet?

I. am . here. to. support .you! ♥️I am a naturopathic doctor, intuitive creative and health and happiness life coach with training in feminine power facilitation for awakening women. I work holistically with caring, wise women like yourself so you can lead your life from your most authentic self and do the beautiful, important work you are here to do while feeling your absolute best physically, mentally and emotionally.

We can’t become our whole self by ourself . I am here to support you in recharging and reseting and fostering an unshakeable connection with your truest self so you can share your unique gifts and shine your light with joy, energy, confidence and without burning out. My intention is that you live with a level of health, calm, confidence and vitality that allows you to stay aligned with your true north and create a life YOU are so proud of and nourished by. Reach out if you would enjoy some support! (403) 609-8385 👑

Aging Well, Clear Program, Healthy Foundations, Herbal Medicine, Nutrition, Women's HealthMonika HerwigNutrition, Nutrition Tips, Digestion, Heartburn, simplicityComment