Food Freedom Friday Edition 295 - Stomach Acid

Stomach acid is essential to health. It's essential to digestion and nutrient absorption. It's essential to a healthy immune system.

You may be surprised to know that common issues like heartburn and acid reflux are actually caused by low stomach acid. In fact, most digestive issues as well as many other non-digestive symptoms can be attributed to low levels of stomach acid.

Digestion begins in your head, and in order to get the process started off on the right track, you truly do need to relax and chew your food well. Once you’ve mechanically broken down and swallowed that food, chemical digestion begins in the stomach where you need adequate levels of stomach acid. 

The Importance Of An Acidic Stomach

The pH of a healthy stomach is usually 1.0-2.0. This low pH level typically keeps it free of microbes. Battery acid has a pH of 1.0, meaning the stomach is a really acidic environment.

One of the benefits of this highly acidic environment is that it helps keep the rest of the digestive tract more sterile. It’s difficult for pathogenic bacteria to survive in this acidic environment. If the acid level starts to fall (pH begins to rise), it can reduce the stomach’s ability to kill off pathogens.

Microbes begin to accumulate when the pH exceeds 4.0 and can significantly increase at a pH over 5.0.

The growth of the wrong kind of bacteria can lead to gas and flatulence, diminished vitamin and mineral absorption, bloating and even certain types of cancer.

Because the acidic environment is important for the breakdown and absorption of food, rising pH levels may limit the absorption of macro- and micronutrients.

Possibly worst of all (at least for the fitness-minded individual), this subpar ability to digest and absorb food may limit recovery from exercise and the ability to add lean mass.

If proteins aren't broken down properly into the stomach, they'll arrive largely intact in the small intestine and become irritants and immune stimulators (proteins are viewed by the immune system as foreign!) If the pH of the chyme (the chewed up, macerated food you ate) is not low enough (acidic), it won't smoothly and efficiently pass from the stomach through the pyloric sphincter, on its way to the small intestine. This can lead to sluggish digestion, lack of nutrient absorption leading to deficiencies, and intestinal permeability leading to food allergies and immune complications

Common issues tied to low stomach acid include: 

·       Bloating, belching, or gas immediately after eating

·       Heartburn/acid reflux

·       Indigestion

·       Diarrhea or constipation

·       Food sensitivities or allergies

·       Seasonal allergies

·       Nutrient deficiencies such as iron (anemia)

·       Chronic fatigue

·       Immune weaknesses

·       Weak or cracking nails

·       Acne

·       Dry skin or eczema

·       Chronic yeast infections

·       Gallstones

·       Asthma

Causes Of Low Stomach Acid

Production of stomach acid is hindered by a number of habits and facets of modern lifestyle such as:

·       Chronic stress

·       Use of NSAIDs (non-steroidal anti-inflammatory drugs) like Ibuprofen

·       Mineral deficiencies (particularly zinc) 

·       Processed food intake (especially wheat, dairy, soy, and refined carbohydrates) 

·       Environmental toxins (such as pesticides and chemicals in beauty products) 

Low stomach acid can also be exacerbated if you have sluggish adrenal or thyroid glands. 

People tend to produce less stomach acid as they age. This could be one of the reasons aging adults need to eat greater amounts of protein to avoid muscle or bone loss.

High volumes or intensities of exercise may also reduce the secretion of gastric acids and affect gastric function.

Other causes of low pH levels in the stomach include chronic gastritis and long-term use of histamine-2 receptor antagonists, proton pump inhibitors, and antacid therapies.

Stomach Acid & Nutrition

Hydrochloride (HCl) should be secreted at the very beginning of a meal, or even in anticipation of the meal, to support the digestion of the food and help maintain the normal pH of the stomach.

HCl converts pepsinogen into pepsin, an enzyme that assists the breakdown of protein. It also stimulates the release of other enzymes and bile that support the digestion and absorption of carbohydrates, fats and vitamins A and E.

HCl also supports the absorption of folic acid, ascorbic acid, beta-carotene and iron by helping them release from food and enhancing their bioavailability.

Furthermore, calcium, magnesium, zinc, copper, chromium, selenium, manganese, vanadium, molybdenum and cobalt are also poorly absorbed when stomach acid levels are low.

Low stomach acid levels not only hamper digestion and absorption of food and nutrients, but can also increase the risk of gastric cancer.

The efficacy of certain drugs is also reduced when stomach pH levels are imbalanced and

contrary to what most people think, heartburn is a symptom of insufficient stomach acid production, not excess stomach acid.

Unfortunately, many people take antacids which make the problem even worse.

Gut Bacteria & Stomach Acid

The balance of good and bad bacteria in the digestive tract is a popular topic these days. While probiotics provide support for the balance of good bacteria, low stomach acid levels may open the door for growth of bad bacteria, offsetting their effects.

The highly acidic environment of a healthy stomach tends to kill pathogenic bacteria, but when acid levels fall, these unwanted organisms may make it through the stomach and colonize in the intestines.

When stomach acids are maintained in their normal pH range of 1-2, ingested E. coli is inactivated. Maintaining normal stomach acid levels can prevent these bacteria from causing health problems.

Infection by H. pylori, have also been strongly correlated with low stomach acid levels as well. H. pylori is a cause of gastric ulcer disease and gastritis.

Research has also revealed that when stomach acid levels are low, it can lead to the overgrowth of Bifidobacteriaceae, which are typically only found in the mouth and intestines in the stomach.

As you can imagine, the use of acid lowering medication (prescription or over-the-counter) may reduce acid levels enough to allow bacteria to grow.

Acid Reflux & Stomach Acid

The mainstream narrative describes acid reflux results when there is too much stomach acid. The logic is that you are producing so much stomach acid which has nowhere to go but up. This is actually incorrect. 

Most often, acid reflux is an issue of not producing enough stomach acid. Consequently, food is not being adequately broken down in the stomach and struggles to pass into the small intestine. When this mixture remains in the stomach, it causes pressure, which weakens the lower esophageal sphincter, causing it to open more frequently.

Acid reflux and GERD are no joke, either. Repeated bathing of the esophagus's soft tissues with corrosive stomach acid can seriously damage them and lead to ulcers (which can eventually become cancerous!) 

However, by neutralizing it or worse, suppressing stomach acid production with medications (prescription or over the counter) you are shutting down a crucial aspect of digestion. 

You might be wondering what to do if you are suffering from acid reflux, GERD, or any health issues that correlate with low stomach acid 

Supporting Stomach Health

There are multiple ways to support your digestion and improve the acidity of your stomach acid

You can do this by: 

·       Slowing down when you eat and chewing well

·       Lessening (ideally eliminating) processed food intake

o   Foods with lengthy ingredients lists or ingredients you can't pronounce or recognize

o   Avoiding refined sugar & sweeteners

o   White sugar, corn syrup, artificial sweeteners

·       Drinking plenty of water! (Aim for at least 1/2 your body weight in ounces daily) 

·       Eating more gut-nourishing foods such as:

o   Meat

o   Fermented foods

o   Bone broth

o   Collagen

o   Grass-fed butter or ghee

·       Including medicinal, gut-soothing foods and such as:

o   Raw honey

o   Peppermint

o   Aloe vera 

o   Ginger

o   Fennel

·       Adding in naturally bitter and acidic foods (only if ulcer is not present) such as:

o   Raw apple cider vinegar

o   Fresh lemon and lime juices

o   Unpasteurized pickles (raw)

·       Considering an acid-blocker weaning protocol (only under the supervision of a trained professional) 

·       Getting your gut tested to get a clear picture of your digestive function and gut environment.

You can also choose to supplement:

Look for a gastric support product that contains both betaine hydrochloride and pepsin as these should be taken together whenever someone is trying to improve gastric function. The reason is that if an individual is producing insufficient acid, it’s likely he or she also produces insufficient pepsin which is important for digesting protein.*

Betaine hydrochloride is a stabilized form of hydrochloric acid and has been shown to effectively lower stomach pH levels in those with hypochlorhydria.

L-glutamic hydrochloride is another stabilized form of hydrochloric acid, to further help lower pH levels.

A comprehensive product should also contain pancreatin which includes the pancreatic enzymes, protease for protein digestion, lipase for fat digestion, and amylase for carbohydrates digestion. Ox bile also supports the digestion of fat.

It is recommended to take a digestive support product at the beginning of a meal. It should not be used on an empty stomach.

Most people can start by taking two capsules at the beginning of meal, but ideal doses are very individualized and require a knowledgeable professional to guide you through it.

The Bottom Line

There’s no doubt that nutrition plays an important role in your health, and that your nutrition comes from the foods you eat. However, you only gain the benefit of those nutrients if you can break down and absorb them.
When digestive issues rear their ugly head, it's an opportunity question why this may be happening. This is the time to explore deeper issues that may be affecting your health.