What is Stomach Acid & How to Support for Optimal Digestion
STOMACH ACID 101
Let’s talk about stomach acid, how it functions & why it matters so much. Our stomach acid is responsible for properly digesting our food, protecting us against harmful bacteria & parasites in the gut, and the absorption of critical nutrients. Stomach acid volume ranges from 20-100mL, with a pH range of 1.5 - 3.5. but for healthy protein digestion, we want to see the pH be around 1.5-2.2.
The 7 Functions of Stomach Acid:
Sterilizes Food When we consume food & come into contact with bacteria, parasites, & microorganisms (even if it was cooked or pasteurized) - stomach acid is there to neutralize any “invaders” and protect you.
Protein Digestion Adequate stomach acid levels are required to begin breaking down protein (if you struggle digesting sources of meat - this could be a sign of low stomach acid)
Activating Pepsin To effectively metabolize protein, we need pepsin, which is a proteolytic enzyme that becomes activated when it comes into contact with stomach acid.
Activating Intrinsic Factor Intrinsic Factor is activated with the help of stomach acid, which is a glycoprotein produced in the stomach and is critical for vitamin B12 absorption.
Stimulating the Delivery of Bile & Enzymes Stomach acid aids in stimulating the release of bile from the liver & gallbladder, and digestive enzymes from the pancreas.
Closing the Esophageal Sphincter Stomach acid triggers the closing of the esophageal sphincter, which is very important in protecting the esophagus from harsh acids and reflux.
Opening of Pyloric Sphincter Stomach acid aids in activating the pyloric sphincter to open, which helps food move from stomach to small intestine.
HIGH STOMACH ACID
When we go to the doctor with symptoms of acid reflux, gas, bloating, and heartburn, typically the diagnosis of high stomach acid is based purely on symptoms — not a lab test for stomach acid levels — resulting in a prescription for antacids, histamine type 2 receptor agonists (H2 blockers), Proton Pump Inhibitors (PPIs), or dietary changes.
For many people, these drugs only worsen the problem. And often lead to more complications.
Antacids reduce stomach acid temporarily, then more acid is automatically produced to bring the stomach back to its intended pH level. This only treats the temporary symptoms and does nothing to fix the actual problem.
H2 blockers block a substance in the body that encourages acid production in the stomach. They work more slowly than antacids and are intended to last for longer periods of time. On the downside, they stop the production of pepsin, a digestive enzyme necessary for breaking down protein.
Proton pump inhibitors permanently block an enzyme that tells your stomach to produce acid.
All of these methods are linked to serious side effects and can even contribute to the root causes of continued chronic low stomach acid and other serious health conditions.
WHAT EXACTLY IS LOW STOMACH ACID?
Having low stomach acid, also known as Hypochlorhydria, is a deficiency of hydrochloric acid (HCL) in your stomach. Pepsin, the enzyme responsible for the digestion of protein, is only activated in the presence of HCl.
HCl also activates intrinsic factor, which is responsible for B12 absorption.
Low B12? Low iron? Hmm.
Hydrochloric acid helps your body to break down, digest, and absorb nutrients such as protein. It also kills off bacteria, parasites, and viruses that you come into contact with from your food and water - acting as the first line of defence.
Low levels of hydrochloric acid can profoundly impact the body’s ability to properly digest and absorb nutrients. Left untreated, hypochlorhydria can cause damage to the gastrointestinal (GI) system and can cause major digestive issues like SIBO, candida, and thyroid health issues along with hormonal imbalances due to malabsorption and inflammation.
Symptoms of Low Stomach Acid Include:
Heartburn and reflux
Trouble digesting meat
Gas and bloating after meals
Food allergies and intolerances
Fatigue and mood imbalances
Diarrhea or constipation
Nutrient deficiencies
Skin problems like acne
Undigested food in stool
HOW DOES ONE GET LOW STOMACH ACID?
The main causes of low stomach acid include:
Nutrient deficiencies (zinc is key)
High sugar diet
Too much coffee
H. pylori infection (bacteria we test for using GI MAP stool test)
Stress
HOW TO TEST FOR LOW STOMACH ACID
At The Soulful Sprout, we love to do two forms of testing with our clients, one being an at-home baking soda test and the other being a GI Map stool test, which gives us a deeper understanding of what’s going on in your gut microbiome.
At Home Baking Soda Test
Mix 1/4 teaspoon of baking soda in 4-6 ounces of cold water first thing in the morning before eating or drinking anything.
Drink the baking soda solution.
Time how long it takes you to belch for up to 5 minutes.
If you have not belched within five minutes, stop timing. In theory, if your stomach is producing adequate amounts of stomach acid, you’ll likely belch within 2-3 minutes. Early and repeated belching may be due to excessive stomach acid (but don’t confuse these burps with small little burps from swallowing air when drinking the solution).
Any belching after 3 minutes indicates a low acid level.
This test is not accurate enough to rule out low stomach acid but helps us with your healing plan.
HOW TO IMPROVE STOMACH ACID FOR OPTIMAL DIGESTION
Drink Apple Cider Vinegar
Raw apple cider vinegar is a fermented liquid made from crushed apples, bacteria, and yeast. It’s rich in protein and enzymes that can help break down bacteria in food. To use apple cider vinegar, dilute 1 tbsp in a small amount of water and drink it before your meal.
Add Ginger To Your Diet
Ginger is widely known for its anti-inflammatory properties, an essential quality for reducing inflammation. You can slice, grate, or steep ginger into tea and foods. It’s also available as an oral supplement and as a powder.
Chew Your Food Thoroughly
A simple but overlooked tip to improve stomach acid levels and digestion is to thoroughly chew your food. Digestion begins at your mouth. Racing through your meals can affect how your body digests your food.
Limit Processed Foods
Incorporating a healthy diet can also improve your digestive process, allowing the stomach to adequately break down food and absorb essential proteins into the body.
Digestive Bitters
Digestive bitters are herbs that support digestive function by stimulating bitter receptors on the tongue, stomach, gallbladder, and pancreas. Their primary effect is to promote digestive juices such as stomach acid, bile, and enzymes to break down food and assist in the absorption of nutrients.
Getting enough zinc in your diet from foods like beef, oysters, and pumpkin seeds.
Slow down and take 10 deep, slow breaths before eating your meal allowing your nervous system to shift into "rest and digest".
IN NEED OF EXTRA SUPPORT?
Have you been dealing with symptoms for so long that you’ve adapted to this being your new normal?
We’re here to tell you that digestive distress is not something you need to live with and that it is possible to address the root cause.
You deserve to feel your best.
You can heal.
If you’re interested in further investigating your gut health with functional testing and a 1:1 personalized approach you can learn about our services & programs here.
