Food Freedom Friday Edition 367 - The Importance Of Stomach Acid
Stomach acid is necessary for digestion and absorption of protein, vitamin B12 and several minerals. When your body is no longer able to break down and absorb these nutrients, you end up with undigested food and nutritional deficiencies. Protein and vitamin B12 deficiencies lead to iron deficiency anemia as well as vitamin deficiency anemia, which affects your nervous system. Calcium and magnesium deficiencies lead to osteoporosis.
Undigested food in your GI tract causes a range of uncomfortable GI symptoms in the short term and leads to more serious problems in the long term. Undigested food left to ferment in your GI tract can lead to gut bacteria overgrowth in your small intestine (SIBO). Low stomach acid also leaves you vulnerable to overgrowth of other common bacteria, including H. pylori, which is associated with chronic gastritis and peptic ulcer disease.
People often confuse having too little stomach acid with too much. The symptoms are similar and include heartburn, belching and reflux. It is important to understand some basic principles around stomach acid to effectively address any issues.
Functions of Stomach Acid
Sterilizes the Food
When food is eaten, bacteria and other microorganisms come in with the food (no matter whether it is raw, cooked or pasteurized). Stomach acid helps to neutralize the invaders that may pose a threat to the system
Protein Digestion
Stomach acid is necessary to begin the process of breaking down protein. Soaking meat in vinegar, which is not nearly as acidic as what stomach acid should be, degrades the meat over time. Stomach acid would do the same but in a much shorter time frame. It ‘loosens’ the protein molecules so that pepsin can then begin to digest them.
Activating Pepsin
Pepsin is a proteolytic enzyme that digests or breaks down the protein found in food into smaller pieces. Stomach acid activates pepsin from its inactive form called pepsinogen.
Activating Intrinsic Factor
Stomach acid helps to activate intrinsic factor which is a glycoprotein produced in the stomach necessary for vitamin B12 absorption which takes place further down in the gut.
Stimulating the Delivery of Bile and Enzymes
When the food mixed with stomach acid enters the duodenum, the duodenum sends a signal to the liver and gall bladder to release bile and the pancreas is stimulated to release digestive enzymes.
Closing the Esophageal Sphincter
Stomach acid is also a vital trigger for the contraction of the esophageal sphincter (found right above the stomach) to protect the soft, delicate tissue of the esophagus from the harsh acids in the stomach.
Opening the Pyloric Sphincter
Stomach acid helps to active the pyloric sphincter which allows food to move from the stomach to the small intestine.
Concerns With LOW Stomach Acid
When the body is unable to produce enough stomach acid, it is unable to digest protein molecules and absorb key minerals like zinc. These partially digested protein molecules are transported into the small intestine and create significant stress on the pancreas to produce adequate enzymes to digest the protein effectively.
Repeatedly over time, this process begins to reduce pancreatic enzyme output capability and cause stress and irritation to the intestinal lining. Additionally, if the protein molecules are not efficiently digested you will be unable to absorb sufficient amino acids necessary for numerous crucial functions of the body. This can lead to amino acid deficiencies, poor healing and a breakdown of various important bodily functions.
The large protein molecules and incomplete digestion irritate the gut lining, leading to leaky gut syndrome. Poor digestion also creates an environment suitable for the development of small intestinal bacterial overgrowth (SIBO), Candida overgrowth and parasitic infections.
Improperly digested food leads to increased inflammatory activity which depletes key minerals and antioxidants throughout the body. This mineral depletion leads to an inability to form stomach acid, further exacerbating the vicious cycle of poor digestion and chronic inflammation.
Signs Of Low Stomach Acid:
Low HCL causes poor digestive motility and sphincter activity. This allows food contents to sit in the stomach and be metabolized by bacteria that are able to survive due to lack of stomach acid. The result of this bacterial fermentation is gas which can cause bloating, cramping, belching and the like. Some common signs and symptoms of low stomach acid production include.
· Gas and Belching: With low HCL, this usually happens shortly after a meal, within 60 minutes.
· Acid Reflux: This is most commonly caused by low acid (not too much acid)
· Bloating and Cramping: The gas production from the bacterial fermentation in the stomach produces this. Again, this generally occurs within an hour of eating.
· Undigested Food in Stools: This is a direct result of not completely breaking down and metabolizing the food being eaten.
· Aversion to Meat: Many people with low stomach acid desire to avoid meat. They then have digestive problems (as described above) when they eat it. Especially red meat which is usually tougher and depends upon more HCL than whiter meats for digestion.
· Chronic Bad Breath: This is due to the toxic metabolites produced through bacterial fermentation in the stomach.
· Bad Body Odour: Poor stomach acid production leads to an overall microbial overgrowth throughout the body. More microbes produce more smelly toxins.
· Tired After Meals: The digestive is very energy intensive, especially when having to work even harder to break down food. This results in tiredness.
· Feeling Full But Still Hungry: there is a feeling of fullness because food isn’t leaving the stomach, yet there is no satiety and hunger remains due to lack of effective nutrient absorption.
· Chronic Anemia: Non-responsive anemia is diagnosed without experiencing excessive bleeding and whilst consuming sufficient dietary iron (or through supplements). This is due to lack of sufficient B12 absorption due to the lack of intrinsic factor caused by low acidity in the stomach.
· Weak Fingernails: If your fingernails break, chip or peel easily it is a classic sign of nutrient deficiencies. Especially protein, minerals and B12.
· Frequent Nausea: Due to the stomach getting full quickly and remaining full longer than necessary, a nausea reflex can be triggered.
· Increased Risk of Food Poisoning. The less stomach acid produced, the less able the body will be to ‘sterilize’ the food in the stomach. This is one of the explanations why 2 people can eat the same dish while one gets sick and the other doesn’t.
Improving Stomach Acid Production
Using Betaine HCL
Many people experience remarkable results from optimizing their stomach acid and using the Betaine HCL tablets. Because stomach acid is something the body naturally should produce, using the supplement permanently is something to evaluate.
Individuals who are younger and healthier can quickly regain near optimal HCL production with temporary Betaine HCL supplementation. These levels can be maintained throughout life with the right diet and lifestyle plan. Older individuals or those who have suffered with chronic health problems for a longer time may need extra stomach acid support for life. If possible, it will always be the most ideal to optimize digestion and avoid using stomach acid supplements (or using them marginally). Fortunately, they are a very effective and inexpensive means of support for low stomach acid concerns.
Optimizing Digestion
There are a few strategies you can use to begin to improve your digestion if you have lower stomach acid levels. These help to reduce stress on the digestive system and support more efficient nutrient absorption. In turn, your body is provided with the resources necessary to produce adequate stomach acid in the future.
Lemon juice and Apple Cider Vinegar
Before a meal, drink 1-2 tablespoons of Apple Cider Vinegar either straight or mixed with a little water Squeezing fresh lemon or apple cider vinegar on meat and vegetables helps to tenderize them. This allows for better digestion and nutrient absorption. You can either marinate foods in a lemon or ACV base or just add them as a dressing before you consume them.
Eat Protein at the Start of the Meal
The stomach will begin churning out its stomach acid when you begin eating, especially when you are consuming protein. It is very common for people to eat a salad before their protein dish but this doesn’t work well for stomach acid production. It is a much better idea to eat your protein WITH the salad or vegetables.
Avoid Drinking With Or After Meals
Anytime you are going to have a meat based meal, try not to drink water for at least 30 minutes before the meal. Other than perhaps ½ a glass for taking a supplement. This will reduce any potential dilution of the gastric juices. It will also allow for better digestion.
To allow for optimal digestion, avoid from water or liquids until at least 30 minutes after a meal. This allows for proper stomach acid activity, sterilization and protein metabolism.
Use Fermented Foods
Fermented foods including sauerkraut, kimchi, pickles and pickled ginger, all contain organic acids, enzymes and probiotics which help to improve digestive juice secretions. Try including some before or with al meals, especially those with protein.
Fermented drinks such as ACV, coconut water kefir and lemon water (not fermented) contain organic acids that have an anti-microbial effect. These help to reduce the bacterial load, especially the bacteria in the stomach such as Helicobacter pylori. Keeping H Pylori levels down is important for the body to be able to produce enough stomach acid.
Try Digestive Bitters
Bitters stimulate gastric secretions, enzyme production, and help clear symptoms such as bloating, gas, and dyspepsia, and they improve elimination. Bitters are typically taken in small doses (in extract, concentrate or tea formulation), enough to promote a strong taste up to 30 minutes before meals
Ginger
Ginger is one of the best ways to improve digestive juices. Ginger is part of a group of herbs called carminatives along with peppermint, star anise, cardamom, coriander, etc. Start with drinking 2-3 cups of ginger tea each day. You can put ginger essential oil in water (2-3 drops in water). You can also consume fermented ginger which is common in Asian dishes such as kimchi.
Supplement With Zinc
A zinc deficiency is one of the contributors to low acid production. Since you need acid to absorb zinc a lack of zinc will cause a vicious cycle of low acidity leading to poor zinc absorption leading to even lower acid production.
Healthy digestion and absorption of nutrients is dependent upon the secretion of stomach acid. When gastric secretions are reduced, the result can lead to nutritional deficiencies and a variety of chronic disorders. Low secretion of stomach acid can also allow orally-ingested pathogens to survive and contribute to their overgrowth in the stomach and small intestine. Betaine HCL a safe and effective means of restoring normal gastric levels, particularly in cases where age or chronic conditions are a factor. If you are suffering from heartburn or other digestive concerns, consult with a healthcare practitioner who is familiar with stomach acid level testing, who can help with the real cause of your digestive issues.