Low stomach acid
Feel bloated all the time and can’t figure out why? Low stomach acid might be the cause.
So, what does having low stomach acid look like?
Bloating
Belching
Flatulence (approx 1-2 hours after meals), especially after high fat or protein meals (e.g. a burger).
Abdominal pain, cramping/feeling of extra strong fullness after eating
Foul smelling/floating stools
Read on if this is you.
You probably all know that we have acid in our stomach, but what does this actually mean? When we eat, after our teeth have broken food up and the enzymes in our saliva have started breaking down any carbs we have eaten, food gets sent down to our stomach. Here our stomach muscles churn this food together and mix it with our gastric juice. Gastric juice is a mixture of stomach acid (hydrochloric acid, HCL) and a bunch of enzymes.
This HCL has a pH of 2-3 (is very acidic) and its functions include:
Breaking down proteins - Without stomach acid we CANNOT breakdown protein. This means proteins go undigested into the small intestine and literally rot and ferment (called putrefaction). This process produces chemicals (polyamines) which can damage the internal lining of the intestines and contributes to colon cancer. The production of these chemicals causes you to feel bloated, overly full and can make you release farts that smell bad (literally releasing these chemicals from rotting food!).
Breaking down fats - HCL triggers the release of bile (which helps break down fats) and pancreatic juice (full of more enzymes for more digesting) into the intestines from the gall bladder. So if you don’t have enough HCL, that means that you won’t be able to digest and absorb fats properly either!
Killing bacteria, viruses and fungi (which can’t survive such an acidic environment) - This can lead to dysbiosis or poor gut bacteria: if you are prone to getting thrush constantly, or stomach bugs this might be why! The undigested food in the body leads to bacterial overgrowth where it shouldn’t be, like in the case of SIBO (Small intestine bacteria overgrowth).
Required to convert iron and calcium into a form which we can absorb, so low HCL can cause iron deficiency anaemia (feeling tired all the time, cuts/sores at the corners of your mouth) or osteoporosis (low bone density, aka constant fractures)!
Lastly the cells that release HCL also release intrinsic factor, which is required to make vitamin B12. So, in the long term low HCL can lead to B12 deficiency
Luckily testing your HCL levels is super easy:
first thing in the morning, mix ½ teaspoon of bicarbonate soda in glass of water and swallow. If you have sufficient HCl you’ll be belching within 2-3 minutes. Early + repeated belching can show excess HCl and no belching within 3 minutes means you have low HCL levels.
What causes low HCL?
chronic stress
low vitamin B6, B1 or Zinc which are required in the production of HCL
Autoimmune gastritis
Medications eg proton pump inhibitors (PPIs) like omeprazole,
Chronic H pylori infection (gets into stomach when the stomach acid levels are low, then can cause levels to increase),
Ageing (after 50yrs old we gradually have less HCL anyway),
A long term vegan or veggie diet may mean you have lower levels and hence more difficulty digesting dense proteins (tofu/tempe) as your body may have adapted by lowering HCl levels
So, if you have unexplained anaemia, osteoporosis or just constant bloating and tummy cramps, check our your HCL levels and start working on building it back up.
How to increase HCL levels:
consume apple cider vinegar (with the mother/unpasteurised) mixed with a little water drunk just before each meal,
Eat bitters 15-20 mins before a meal to stimulate HCl release: Gentian (v bitter; found in Swedish Bitters), Barberry bark (which is also antimicrobial, good for SIBO, reduces heat, and helps with insulin resistance), Andrographis, Dandelion (bitter + stimulates movement through the digestive tract, is a diuretic and supports the liver) + goldenseal. Bitter tasting foods eg fennel, rocket, chicory, artichoke + watercress are also great for this.
Eat zinc (nuts, seeds, pumpkin seeds, eggs, oysters, fish, meat) and vitamin B6 foods (whole grains, sunflower seeds, legumes, walnuts, green veg, carrots, potatoes, avocado, fish)
Avoid over-eating, eat mindfully, avoid processed food
Eat fermented foods (sauerkraut, kombucha, coconut kefir, miso soup)
Add some Himalayan/sea salt to food as this provides the chloride for HCl production
Eat a little Cayenne pepper with food
Avoid ice in drinks and DO NOT consume cold water. Room temp or hot drinks only!
And, as a last resort, you can try supplementation of betaine hydrochloride (HCl) (as always please only supplement under proper professional guidance)