Michal Ofer

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Food Freedom Friday Edition 223 - The Missing Link

Are you missing a vital supplement to your nutritional protocol?

Have you ever wondered why some people rave about how much improvement they've noticed from their herbs or other supplements while you sit and wait for changes that never come? 

One possibility is that you have a lack of stomach acid. Stomach acid is needed for the proper absorption of nutrients - proteins, vitamins and minerals and indirectly of fats as well. 

What's so great about stomach acid?

·       Hydrochloric acid or stomach acid is essential to digestion, to gallbladder function and to optimal health:

·       HCl helps to digest protein by activating the protein-digesting enzyme pepsin. When one is simply taking supplemental pepsin, an acid environment created by HCl is necessary in order for the enzyme to function efficiently. Constantly taking antacids or acid-blockers results in protein not being fully digested.  If you find yourself unable to effectively break down your protein, the vitamins and minerals attached to the protein molecule are not available for your body to use.

·       Stomach acid then helps to break down vitamins and minerals from the food into absorbable particles. This is especially so for calcium and iron which cannot be utilized without HCl.

·       HCl also helps to activate other digestive juices and enzymes including bile and pancreatic enzymes which aid in digestion of fats, proteins and carbohydrates.

·       Stomach acid is second in the line of defense after saliva for protecting against foreign invaders such as worms and parasites and other little nasties that can cause food poisoning.

What about having too much acid?  You may be wondering (or have been told) if this is the cause of heartburn.

In reality, it is somewhat unusual to have too much acid but common to have a deficiency. Heartburn is more often caused by putrefying food resulting from lack of digestive acid and enzymes allowing the food to ferment in the stomach. This creates an acid, but a different acid than HCl. However, they can feel very much the same. For example, if you experience digestive discomfort immediately after a meal, later on you could wake in the night with a feeling of too much acid. This overproduction of acid later on can be associated with low stomach acid as well as too much. Try supplemental Betaine HCl for a few days and pay attention whether this supplementation results in these symptoms subsiding.  They should gradually decrease.   

If you have an ulcer or gastritis you should not take supplemental stomach acid support until the inflammation has been healed. Try taking either mastic gum or a combination of zinc and L-carnitine, which supports the healing of the intestinal/stomach lining but does not compromise optimal digestion like antacids do.   

If you are afraid to try supplemental acid or have reservations at all, try taking 1-2 TBSP of apple cider vinegar in 1/8 - ¼ cup of water immediately after a meal.  If it doesn't bother you, the Betaine HCl probably won't either but you want to be comfortable with your decision to before committing to the supplementation. 

Signs of Deficient Stomach Acid

·       Gas, bloating and burping shortly after a meal could be lack of HCl

·       Constipation

·       Diarrhea

·       Feeling of fullness or food not digesting

·       Heartburn and/or gastric reflux (sometimes too much HCl but most often not enough)

·       Bad breath

·       Foul smelling stools

·       Loose stools in the early morning

·       Food allergies

·       Dilated blood vessels on the cheeks and nose - Rosacea

·       Pernicious anemia or iron deficiency

·       Anal Itching

·       Nausea especially after taking vitamins and minerals

·       Weak or cracked nails

·       Parasites - or at least increased susceptibility to parasitic infections

·       Chronic yeast infections

·       Acne in adults - especially if you have other symptoms from the list

·       Asthma

Think about this carefully.  For example, if you have anemia and are finding that supplemental iron is not making a difference, you might want to consider taking HCl in order to absorb it.  If you have a low functioning thyroid, you'll see that hypothyroidism contributes to low contractibility of the gallbladder which can contribute to biliary dyskinesia, cholestasis and gallstone formation.

Gas, bloating and burping shortly after a meal, besides lack of bile, could be lack of HCl. And stomach acid in any case, is one of the prompts that signals the gallbladder to contract, so indirectly it relates to bile excretion and contributes to fat digestion. If are reliant on proton pump inhibitors or antacids, it's affecting your gallbladder emptying. HCl contributes to gallbladder function. Constipation or diarrhea, feeling of fullness or not digesting food can be attributed to a deficiency of HCl as well. Are you able to notice the similarity and connection of deficient stomach acid with gallbladder diseases? Hydrochloric acid is a key player.

There are many other fascinating and unusual symptoms like weak or cracked nails, anal itching, chronic yeast infections, and loss of brain function such as inability to handle stress.

Risk Factors for and Causes of Low Stomach Acid

·       Allergies

·       Anemia

·       Adrenal fatigue

·       Alcohol

·       Atrophic gastritis

·       Heartburn

·       Gerd

·       IBS

·       Rheumatoid Arthritis

·       Hives

·       Candida and other Yeast

·       Bacterial Dysbiosis or infections in the Gut

·       Adult acne

·       Eczema

·       Alchohol consumption

·       H. plylori infection

·       Stress even in children

·       Age. HCl production decreases wtih age

·       Diseases Associated with Low HCl

·       Asthma

·       Diabetes

·       Osteoporosis

·       Arthritis

·       Hepatitis

·       Eczema

·       Acne rosacea

·       Dry Skin

·       Psoriasis

·       Parasites

·       Gallbladder disease

·       Herpes

·       Hives

·       Hypothyroid

·       Hyperthyroid

·       Thyrotoxicosis

·       Autoimmune disorders

·       Lupus erythematosus

·       Myasthenia gravis

·       Pernicious anemia

·       Celiac disease

·       Sjogren 's Syndrome

Interestingly, even though you might experience indigestion or some form of digestive discomfort just after a meal with low stomach acid, later on you could experience a feeling of too much acidity and wake in the night from this as well. This overproduction of acid later on can still be associated with low stomach acid. Try supplemental HCl for a few days and watch to see if these symptoms subside. They should gradually decrease.

How to Increase Your Own HCl

Ideally you want to ensure you are properly digesting your food and maintaining a healthy balance of bacteria in our guts. Digestion may be a complex process, but boosting your digestive capacity can be quite simple if you know what to do. Eating slowly and chewing your food well is the optimal to start, but incorporating a few extra strategies can help fuel your digestive fire and eliminate uncomfortable gastrointestinal problems.

Lifestyle Tips:

·       Manage your stress.

·       Eat slowly in a relaxed environment without multitasking.

·       Chew your food until it is almost liquid before swallowing (shoot for 35 chews).

·       Eat real, whole, organic foods, especially high-antioxidant vegetables.

·       Stay well hydrated by drinking plenty of purified water.

·       Eliminate food sensitivities and gluten and avoid a high sugar / high starch diet.

·       Decrease intake of or eliminate coffee, tea, alcohol, sugar, tobacco, fried foods and minimize hot sauce/spices since these can all deplete your stomach acid and thin the lining of the gut.

·       Avoid drinking cold liquids before or during meals.

·       Avoid chewing Gum – The enzymes and acids activated by chewing gum can cause bloating and overproduction of stomach acid.

·       Take a 10-minute walk after dinner. This aids digestion and reduces stress.

·       Stop eating at least 2, ideally 3-4 hours before bedtime. Try to give your body at least a 12-hour break from eating.

Foods and Herbs to Include:

·       Organic raw apple cider vinegar – take one Tbsp before meals to increase digestion and nutrient absorption

·       Eat more bitter tasting foods such as chicory, dandelion, arugula, radicchio, endive, artichoke, lemon and black radish – bitter foods stimulate digestive function & strengthen the digestive organs (liver, stomach, gallbladder, pancreas, etc.).

·       Thyme – stimulates the production of gastric juices

·       Cumin – reduces inflammation, prevents gas, relieves diarrhea and promotes secretion of gastric juices.

·       Ginger – relieves nausea, heartburn, gas, soothes and relaxes the intestinal tract

·       Cayenne pepper – provides a cleansing effect on the bowels

·       Trikatu – an Ayurvedic blend of ginger, black pepper, and long pepper. Supports digestion & overall gastric function, stimulates digestive enzymes, promotes rapid absorption of nutrients.

·       Garlic – prevent bacterial infections such as h. pylori

·       Sea salt – stimulates stomach acid production

·       Dandelion tea or dandelion greens – increase production of stomach acid

·       Zinc and Thiamine B1 are necessary components in the manufacturing of stomach acid. Beet greens and nutritional yeast contain both. Food sources of zinc include collard, chard, pumpkins seeds, figs and wild salmon. Thiamine B1 is found in brown rice, spinach and peas

Supplements for Digestive Support:

·       Digestive enzymes – should only be used short-term or taken only with harder to digest foods. If taken long-term the body may begin to rely on them and produce less of its own enzymes.

·       *Betaine HCl – determine the correct dose by working with a knowledgeable practitioner

·       Gentian Root – stimulates appetite and stomach acid production. Also helpful for fatigue, heartburn, vomiting, stomach ache, and diarrhea. Avoid if you have ulcers or high blood pressure.

·       Ox bile / Bile salts – especially helpful for those who have had their gall bladder removed.

·       Pepsin

·       Pancreatin

·       Swedish Bitters tincture – take a small amount in a little water before you eat. These are readily available at most health food stores.

Note: Certain “high risk” people should not take Betaine HCL without medical supervision. You are considered high risk if you’re taking any anti-inflammatory medicines such as corticosteroids, aspirin, Indocin, ibuprofen (Motrin, Advil) or other NSAIDs. These drugs may damage the GI lining and taking HCl may increase the risks of bleeding or ulcer.

Taking the time to improve stomach acid levels will make a huge difference on your health and quality of life if this is an issue for you!