Popping Tums Like Candy? Think again.

You need acid for digestion.

Yup, you read that right - acid is crucial for healthy digestion. As we learned in the 3 part series about digestion, digestion is a complex process that involves the breakdown of food into smaller, absorbable molecules. One crucial component of this process is hydrochloric acid (HCl) - a stomach acid essential for keeping the stomach at an optimal pH.  When we hear stomach acid we may cringe or think of the time we overdid it with hot wings and beers and woke up with a burning sensation, but proper acid levels in the stomach are actually really important!  

There are signs we may have suboptimal levels of stomach acid include:  

• Excess fullness from small amounts of food

• Bloating

• Burping after eating

• Feeling like protein rich foods sit “like a brick” in the stomach

• Chronically low iron, B12, and protein levels on lab work

• Undigested food in stool

Hydrochloric acid (HCI) serves three essential functions…

1. Protein Digestion: HCl activates the enzyme pepsinogen, converting it into pepsin. Pepsin is responsible for breaking down proteins into smaller peptides, allowing for proper absorption of the nutrients from proteins.

HCI + pepsinogen = pepsin –>> Protein Digestion

2. Nutrient Absorption: HCl helps to break down minerals, vitamins, and other nutrients present in food, facilitating their absorption in the intestines. Without adequate HCl, nutrient absorption may be compromised, leading to nutrient deficiencies and related health issues.

3. Pathogen Control: The highly acidic environment created by HCl in the stomach helps to neutralize microbes ingested in our food like viruses, parasites, and other harmful bacteria. This helps protect the body from potential infections and bacterial overgrowth like small intestinal bacterial overgrowth (SIBO), food poisoning, and parasites - ewww.

Stomach acid is also part of the digestive cascade. Low HCI results in decreased gallbladder contractions and decreased pancreatic secretions - both involved in further digestion of fats, protein, and carbohydrates.

Minerals Required for Hydrochloric Acid Production:

Onto the sciency stuff…to produce HCL the body requires specific minerals which include:

• Chloride

• Sodium

• Potassium

• Zinc

• Iron

Additionally the body also needs B vitamins for stomach acid production. Main dietary sources of chloride and sodium come from table salt (NaCl or sodium chloride), sea salt, and small amounts in meat and fish. Potassium is usually associated with bananas but other good sources of potassium include beet greens, swiss chard, apricots, lentils, winter squash, avocados, potatoes and yams, and lima beans. Zinc rich foods include oysters, beef, pumpkin seeds, hemp seeds, beans, and cashews. Iron rich foods include animal proteins, and non-heme sources from things like spinach but make sure to pair with vitamin C rich foods for absorption. To provide the best chance of getting minerals from the diet, consume a variety of proteins, veggies, fruits, legumes and whole grains. However, some may need to supplement with minerals.

Factors that Inhibit Hydrochloric Acid Formation

Normal stomach acid levels range from a pH of 0.5-2.5. Several factors can hinder the production of hydrochloric acid in the stomach and raise the pH levels making it harder to digest proteins. Along with that comes some of those symptoms described above.

1. Stress: Chronic and acute stress can disrupt digestive processes and reduce HCl production. It is important to manage stress levels through relaxation techniques and a balanced lifestyle. If you are a type A person- then I’m talking to YOU! In some instances we may need outside support to manage stress, especially with trauma and in cases where the limbic system is in overdrive. Refer to my last blog post on one free resource that can get you on the path to managing your stress.

2. Aging: As we age, the parietal cells in the stomach naturally produce less stomach acid, and can lead to digestive issues. This is where digestive support can help and where working with a licensed provider specializing in functional digestive health can help!

3. Medications: Certain medications, such as proton pump inhibitors (PPIs) and antacids, can suppress HCl production and raise the pH in the stomach to 3.5, which makes it much harder to digest proteins for one. Changes in stomach pH affect digestion and absorption of nutrients and open up the doorway for overgrowth of harmful bacteria, parasites, and viruses. While these drugs may be necessary in some cases, their prolonged use may impact digestion. Consult with your medical provider about tapering or learning if you need a PPI long-term.

4. Helicobacter Pylori (H.Pylori) infection: Acute H. Pylori infections may increase HCl while chronic infections may either increase or decrease HCl. Many non-invasive tests are available to detect the presence and if it’s a problem: urea breath testing, stool antigen, blood, or qPCR testing. Talk to your provider about your symptoms and if testing might be the next step for you!

What can you do

If you are already checking some of those boxes above here’s some easy and free things you can try to help. Of course, consult with your provider first to see if these make sense for you.

• Practice ways to reduce stress around mealtimes - take a break before eating, stop what you are doing and go for a walk, and/or practice some deep belly breathing

• Chew your food thoroughly at mealtimes - aim for 20-30x/bite and sloooooow down!

• Try starting with a small amount, 1 tsp of apple cider vinegar or lemon in about 4 oz water before meals. You’ll want to avoid this if you are on a PPI!

• Manage stress proactively vs. reactively. Daily stress management practice builds resilience!

These are just the low-hanging fruit that you can try right now! You may need further testing, digestive support, and working with a provider can help.

Summary

While acid in the wrong place might leave us feeling pain, stomach acid/HCI is a vital component in the digestive process, supporting protein digestion, nutrient absorption, and pathogen control. Before you reach for that Tums like it’s a breath mint stop and consider why you may need it. If you want to dig further reach out to work with me to support your digestive so we can figure out the root cause so you can toss the Tums!