7 Nutrition hacks to increase stomach acid naturally

Antacid medication is a well known solution for heartburn or indigestion, and most assume that stomach acidity is bad for you and must be reduced.

However, in the majority of cases the opposite is actually true. Most people with digestive problems have low hydrochloric acid or HCl and often low bile acidity too.

If you burp a lot or feel bloated straight after meals, you may be suffering from low levels of stomach acid.  

Do you have any of these Low Stomach Acid symptoms?

·       Bloating, especially soon after meals

·       Heartburn or reflux (though a very small percentage may also be caused by hyperacidity)

·       Gastritis in the stomach (especially secondary to H Pylori infection)

·       Undigested food in stool

·       Flatulence, especially the smelly kind

·       Constipation or diarrhoea

·       IBS

·       Bacterial or parasitic infections

·       Colonic dysbiosis

·       Yeast overgrowth

·       SIBO

·       Food intolerances

·       Leaky gut

·       Bad breath

·       B12, magnesium, calcium, iron and zinc deficiency

·       Poor hair, teeth and nails

·       High triglycerides and cholesterol

·       Oestrogen dominance and PMS

Although low HCL may be responsible for these symptoms it may not be the only possible cause so should always be assessed as part of a detailed health plan.  Contact me here to find out how I can help. 

Despite what you may believe, having strong stomach acid is extremely beneficial for your health.

Benefits of Hydrochloric Acid?

When you are hungry or anticipating food, acid is secreted by the stomach’s parietal cells for healthy digestion.  Stomach acid or a low stomach pH…

·       Kills ingested bacteria and pathogens.

·       Activates pepsin enzymes that initiate protein digestion in the stomach.

·       Mixes with digested food into a thick, acidic liquid called chyme, that is then released into the small intestine. The low pH of chyme triggers the release of pancreatic juices, a mixture of bicarbonate, water, salts and the enzymes lipase (to digest fats), amylase (to digest carbohydrates) and the proteases trypsin, chymotrypsin and carboxypeptidase, as well as ribonuclease and deoxyribonuclease to break down RNA and DNA from foods.

·       Stimulates bile production by the liver and its release by the gallbladder into the small intestine to emulsify fats and help increase their surface area for better digestion by pancreatic lipase.

·       Is essential for the proper absorption of certain vitamins and minerals.

Causes of low stomach acid?

Statistics show that people who are overweight, are pregnant, have a hiatus hernia, drink a lot of alcohol, have high-stress levels, eat on the go regularly or don't chew their food correctly are particularly at risk of experiencing acid reflux.  Hydrochloric acid gradually decreases as you age and is further reduced by over-the-counter antacids (like Gaviscon) or proton pump inhibitors (PPI’s like Omeprazole). This is why, elderly people tend to prefer starchy, sugary snacks like biscuits and cakes – their low levels of stomach acid make it challenging for them to digest healthy protein rich foods. 

·       Ageing

·       High sugar diet

·       Poor protein intake

·       Low zinc status

·       Stress

·       Eating on the run

·       Proton pump inhibitors

·       H2 blockers

·       Over the counter antacid medication

·       Overweight

·       Pregnancy

·       Hiatus hernia

·       Alcohol

·       Don’t chew foods properly

Low HCL develops a shortage of building blocks that help repair cells, make healthy hormones and create neurotransmitters that keep you physically and mentally healthy.

How do I find out if I have low hydrochloric acid?

You are very likely to have low HCl if you recognise lots of the symptoms listed above.

The acidic environment makes it very difficult to test successfully.  Your GP is likely to think your reflux is caused by excess acid and will probably prescribe a medication to lower stomach acid before they suggest a test.  If they do suggest a test they will use The Heidelberg Test, Gastric Acid Function test, or do an endoscopy or gastroscopy -  of which can be uncomfortable and invasive. 

There’s also a rudimentary home test you can do yourself.  It is not 100% accurate but it tends to give a fair indication of your levels of stomach acid.

First thing in the morning, on an empty stomach, drink a glass of water with a 1/4 tsp bicarbonate of soda (choose aluminium free) dissolved in it, then time up to five minutes. If you burp within 2-3 minutes you have enough stomach acid; if you burp straight away you have too much and beyond 4 minutes, too little.

Simple Nutrition Hacks to Increase Stomach Acid Naturally

There are various natural ways to naturally improve HCl and upper digestive function.  Do ask for more specific support if you are suffering from Gastritis or Ulcers.

1 - Bitter foods and herbs

Start your meal with a small salad of bitter leaves such as rocket, dandelion leaves from the garden or radicchio.

Herbs like gentian, globe artichoke, hops and dandelion root are some of the safest and most effective herbs at stimulating gastric acid. Ginger is also a great digestive stimulant – you can slowly chew on raw ginger for 5 minutes a day. 

2 - Apple cider vinegar or lemon: these are very helpful in the short term to acidify your stomach environment. They’re best sipped with meals or right at the beginning of a meal. 1-2 tsp apple cider vinegar or lemon juice in a small glass of water.

Apple cider vinegar and lemon are both very acidic and in the long term they can affect the enamel on your teeth. To minimise this, sip them through a straw.

3 - Drink room temperature water between meals so you do not dilute your gastric juices.

4 - Eat small amounts of protein at each meal – you could try to eat it first as Amino acids (the building blocks of protein) stimulate gastric acid release.

5 - Rest to Digest - eat in a peaceful, stress-free environment, enjoying tasty food. The smell and anticipation of food triggers gastric acid release.  Beep breathing prior to eating slows your heart rate and prepares your digestion for food. 

6 - Chew your food thoroughly to a liquid as this primes your stomach and acid for digestion.

7 - Zinc found in oysters, meats, fish nuts and seeds- is necessary to produce carbonic anhydrase, an enzyme involved in gastric acid production.

It’s one thing knowing what to do but perhaps you’d like help actually doing it?

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If you or someone you know suffers from acid reflux then get in touch now to see if I can help.