Stomach acid is a crucial part of a healthy digestive system. It breaks down and digests the foods you eat and is also your body’s first line of defence, fighting off unwanted invaders before they enter your system.
In this blog we’re going to dive into why stomach acid is important for digestion, how to tell if you have too much or not enough stomach acid and some ways to support your stomach acid levels.
What is stomach acid?
Stomach acid (HCL), is a gastric juice that is made up of hydrochloric acid and the enzymes lipase and pepsin.
After swallowing, food travels through your esophagus and enters into the stomach. Here the muscles of the stomach tighten and relax causing the food to mix in with stomach acid.
The HCL breaks down food into smaller particles so that it can enter into the small intestine to be absorbed and continue on its digestive journey while also neutralizing and killing off unwanted invaders.
Digestive issues like bloating, acid reflux and constipation can emerge if you have too much or not enough stomach acid - so let’s find out where your levels are at!
Is my stomach acid low?
People are often concerned that their stomach acid levels are too high but in reality over 80% of individuals struggling with gut issues don’t have enough. Low HCL causes food to sit in the stomach for longer then it should where it starts to ferment and can cause symptoms like:
Undigested food in stool
Bloating shortly after eating
Heartburn/acid reflux
Chronic candida
Bowel irregularities (diarrhea/constipation)
It also means that invaders like bacteria, pathogens and viruses have a free ticket into your system which can lead to imbalances like dysbiosis (overgrowth of bacteria in the large intestine), SIBO (overgrowth of bacteria in the small intestine), H Pylori, Candida, parasites and other infections.
Do I have too much stomach acid?
People that visit their doctor with upper GI symptoms like nausea and acid reflux are often told they have high stomach acid levels, but as we know, low stomach acid is usually the cultript. For the 20% of people that actually do have high stomach acid, here are some symptoms that often go along side it:
Nausea
Acid reflux
Chronic diarrhea
Bloating/feeling of fullness after eating
These symptoms are very similar to low stomach so it can be hard to know which category you fall into, that’s where the stomach acid test comes in handy.
How to test your stomach acid levels
If you’re curious to know where your stomach acid levels are at, here's a quick and easy test that you can do at home!
Grab a glass of water (8oz) and stir in a 1/4 tsp of baking soda - do this as soon as you wake up, before eating or drinking anything.
Once you drink the mixture, grab your phone and start a timer and see how long it takes you to burp
Repeat this for 3-5 days
Results
30 seconds - 2 minutes: normal stomach acid level
Less than 30 seconds: high stomach acid levels
+2 minutes: low stomach acid levels
Disclaimer: This is NOT a diagnostic, & does not provide a 100% guaranteed answer for your gut issues. Please do not do this test on a daily basis & ensure you are under the supervision of a practitioner
How to naturally increase your stomach acid
If you suspect that your stomach acid levels are low, here are some ways to give your HCL a boost to support digestion.
ACV: apple cider vinegar helps stimulate the production of gastric juices. Take 1-2 tablespoons of ACV mixed with a splash of water 15 minutes before bigger meals (typically lunch and dinner). Make sure to rinse your mouth with fresh water after to prevent wearing down your teeth enamel.
Warm Lemon Water: starting your day with a glass of warm lemon water (before you eat or drink anything) is another great way to stimulate the production of stomach acid.
Digestive Bitters: A bitters supplement helps increase stomach acid and bile flow which helps improve the breakdown and digestion of fats. Take 15-20 minutes before eating.
Digestive Enzyme with HCL: If you want to add in some enzymes for additional support make sure to get a supplement that contains HCL to stimulate stomach acid production. Take 15-20 minutes before eating.
How to reduce acid reflux symptoms
If you’re struggling with reflux/heartburn here are some tips that can help reduce the severity and frequency of your symptoms
Licorice DGL: helps soothe and protect the stomach lining and esophagus by promoting mucus production that acts as a barrier to the acid. NOTE: do not take if you have high blood pressure.
Aloe Vera: contains anti-inflammatory properties that help soothe and heal the esophageal lining while reducing the irritation caused by stomach acid.
Avoid triggers: foods like; coffee, chocolate, spicy foods, tomatoes, peppermint, carbonated beverages and alcohol can trigger acid reflux. Take note of what foods aggravate your symptoms and do your best to limit those from your diet.
Although these methods can help, it’s important to get to the root cause of why you’re experiencing reflux to help heal your symptoms long term.
The truth about PPI medication
I can almost guarantee that if you visit your doctor with acid reflux they will prescribe a PPI (proton pump inhibitor) medication, without actually determining where your stomach acid levels are at. PPI’s neutralize stomach acid to help eliminate the burning sensation that you experience with acid reflux, but for individuals with low stomach acid, this makes things worse. As we know, low stomach acid decreases digestion and opens the pathway for invaders , so by taking PPI medication you’re reducing the small amount of stomach acid you have left. You also want to be mindful that taking them long term can permanently damage your body's ability to produce stomach acid naturally. I always recommend doing your own research into your stomach acid levels first before taking any PPI medication.
Stomach acid is a key element to having good digestion and when your stomach acid levels are low it can open the door to imbalances in your gut microbiome. In my 1:1 coaching program we work on building a strong digestive foundation to improve symptoms and restore healthy digestion.
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