Symptoms and effects of low stomach acid
PLOT TWIST: your heartburn and upset stomach may actually be a result of LOW stomach acid, not high levels.
I know, sounds counterintuitive, right? Let me spill the tea…
We have a lower esophageal sphincter (LES) that, with the exception of swallowing or burping, it remains tightly shut to prevent the acidic contents of your stomach from splashing back up. However, when stomach acid is TOO low the LES opens and the acid has access to your more fragile esophagus. This can lead to some of the nasty acid reflux symptoms.
Another issue of low stomach acid is not being able to break down food properly. The maldigested food gets into the GI tract, pathogens overgrow, and the problem is perpetuated.
If you’re thinking “okay Kirsten, can you explain break this down into bite-size pieces?”…no pun intended 🤪 YES - let’s talk about HCL’s role:
HCL stimulates your pancreas to release enzymes that break down food
HCL Kills potentially harmful bacteria before it reaches the intestines.
Breaks proteins down into digestible amino acids (nutritional deficiencies and weight gain can occur w/out proper breakdown).
Prevents food from backing up into the esophagus (a tube that connects the throat with the stomach)
So what actually causes this low stomach acid?
It’s case by case (which is why I work individually with my clients), however, the most common causes I’ve seen are:
Stress
Longterm use of PPI’s (proton pump inhibitors to treat ulcers and acid reflux).
Age (acid levels decrease as we get older, according to one review)
Excess carbohydrate consumption (**this does not mean carbs are bad) and poor food combining
Drinking ice water with meals 🧊
Taking prescription and over the counter drugs that suppress HCL production either directly or indirectly
Candida
When you’re feeling a little cray and stressed, your body de-prioritizes things that aren’t critical for survival - like digestion. Just one reason low stomach acid isn’t top of mind for doctors when they’re diagnosing your symptoms - many don’t have time to look into lifestyle factors.
Not sure if you have low stomach acid causing your acid reflux? Here are some of the most common symptoms of low stomach acid I see with clients:
Bloating
Diarrhea
Acid reflux or heartburn
Gas
Undigested food in the stool
Nausea while taking supplements
Nutrient deficiencies
Hair loss or brittle fingernails, which can signal nutrient deficiency
So what are the long-term effects of low stomach acid??
One of the most noticeable effects is the way it inhibits your ability to digest nutrients—especially protein.
Without enough stomach acid, your body can’t break proteins into digestible amino acids-> which then leads to a deficiency in vitamin B12, magnesium, and iron -> which can cause health issues down the line (both mild and severe).
Did you know that vitamin B12, for example, needs help from stomach acid to detach from the protein that carries it? It can’t bind with other substances that carry it through your intestinal wall and into your bloodstream if it doesn’t properly detach.
Additionally, your body needs both B12 and iron for healthy red blood cells and if you’re extremely low in these nutrients, you could develop anemia which may cause ugly symptoms like fatigue, constipation, numbness and tingling in the hands and feet.
As mentioned above, another common side effect of low stomach acid is heartburn. If untreated, it can even lead to conditions like allergies, asthma, autoimmune disorders, and skin problems, including acne and psoriasis! When HCL levels are hampered, this can affect the GI tract leading to leaky gut (tiny holes develop in the lining of the intestinal tract) or dysbiosis (an imbalance between the good and bad bacteria in your gut). These gastrointestinal issues can actually confuse your immune system, potentially causing autoimmunity and skin issues.
How to treat low stomach acid:
If you think you have low stomach acid, make an appointment with me through my “contact me” page! I’ll have you complete an in-depth history of your health and symptoms and may recommend advanced testing if needed.
I use a variety of approaches to get your stomach acid back to healthy levels. Each plan is personalized, incorporate your health goals and preferences.
For general tips, read below:
1. Eat your bitter greens
Bitter foods and digestive bitters a great, natural way to treat low stomach acid. Bitter flavors ignite the digestive system and signal the body to secrete stomach acid, digestive enzymes, and bile.
My favorite bitter greens are spinach, kale, arugula, dandelion! I usually saute them, add them to my smoothies, or top a salad. You can also try digestive bitters. Digestive bitters are a liquid derived from bitter plants that you can take orally before meals to stimulate your digestive system. Comment on this post and I’ll send you my favorite brands!
2. Supplementing with Apple Cider Vinegar
Raw apple cider vinegar may also improve acid levels in the stomach by lowering the pH (lower PH = more acidic) allowing for better digestion. I like telling my clients to dilute a small amount of apple cider vinegar with water at least five minutes before meals, however, I don’t recommend taking shots of ACV straight because it can damage the enamel on your teeth!
3. Remove processed foods
Eat the rainbow…but not rainbow full of packaged goods. Limit processed foods (including packaged meats) and sugars as these can cause inflammation in your stomach, lower acid, and acid reflux.
4. Chew your food into a paste
Digestion begins with the mouth! Chewing thoroughly releases salivary enzymes in your mouth which start the breakdown of your food. It also helps prime your body for the meal!
5. Keep calm
Mental health and gut health are so intertwined. I help clients implement calming habits and routines specific to their into your lifestyle.
Not sure if low HCL is the culprit to your heartburn or other GI symptoms? I’ll work 1:1 with you through my signature 3-month, KleanWellness Blueprint starting May 1st!